SCBC Winter Training Seminar November 7, 2013 Alan Sheiner, SCBC Rides Director firstname.lastname@example.org , 203-326-0277 (C ). Winter Training Seminar Agenda Subject Speaker Cycle training centers expo / mingle & food 6 – 6:45 PM
Cycle training centers expo / mingle & food 6 – 6:45 PM
SCBC sponsored winter cycling programs Alan Sheiner(6:45 – 7pm)
Winter cycling training considerations Alan Sheiner (7 – 7:15pm)
Winter cycling outfit fashion show SCBC Models (7:15 – 7:30pm)
Winter cycling Training principles Bob Boothroyd (7:30 – 7:50pm)
Core and Resistance training ` GenaDeRibeaux, RN (7:50 – 8:10pm)
Nutrition and Weight Control Lois C. Duke, MS,RD,CDE,CDN (8:10– 8:30pm)
Door Prizes Drawings
Note: Everything that follows in this seminar is just a general outline of suggestions, not intended to be specific advice for anyone. Always consult your trainer and/or physician before embarking on any regime.
Sound Cyclist Bicycle Club provides organized rides and other cycling related activities for our members and the community, which stress safety, fun and fitness for all levels of riders.
The club also provides the opportunity for cyclists to improve their riding skills. The club is an advocate of safe cycling in Fairfield County and the State of Connecticut.
There is a “winter Training” button and link on SCBC website http://www.soundcyclists.com/
Sufferfest has a10 week training plan for experienced cyclists. The club has purchased it and loaded it into SCBC Winter training tab. You can download the file from there.
Off season program can maintain the aerobic base you have built during the spring/fall regular outdoor cycling season.
Core Strengthening exercises are important, not just for biking, but also for injury prevention.
The “Core” muscles consist of many different muscles that stabilize the spine and pelvis and run the entire length of the torso.
When these muscles contract, they stabilize the spine, pelvis and shoulders and create a solid base of support. When this happens, we are able to generate powerful movements of the extremities (which translates to stronger legs for biking).
The core muscles also make it possible to stand upright and move on two feet. These muscles help control movements transfer energy, shift body weight and move in any direction. A strong core distributes the stress of weight-bearing and protects the back.
Core conditioning exercise programs need to target all of these muscle groups to be effective.
Lois C. Duke, MS,RD,CDE,CDNWinter Training Seminar
SoundCyclists Bicycle ClubNovember 7, 2013
As the winter months
drew near, Dave paid less
attention to his diet and
He enjoyed the holidays to the
fullest and forgot most of the healthy
behaviors he had maintained in the
Unfortunately, this resulted in a few
Now Dave has increased his risk of a variety of chronic diseases . His knees hurt and he doesn’t feel as energetic either.
Not to mention, cycling uphill is a lot harder….
Bottom line: Optimal Nutrition and Weight maintenance is a lifelong process of maintaining healthy eating behaviors and nutrition intake.
Lois Duke, MS,RD,CDE,CDNSoundcyclist Winter Training Seminar
November 7, 2013
Optimal nutrition and weight maintenance is part of a balanced lifestyle that also includes
EHS, Greenwich – Two Free CompuTrainer ClassesPacific Tri, Stamford – Five Free CompuTrainer ClassesPodium, Norwalk – Bike Tune UpTarget Training, Westport – Power TestSherpa - Sherpa Eco Shopping bag which will contain a water bottle, 1 free recovery lounge session, and 1 free Compu Trainer cycling class.Norwalk Pizza and Pasta – 5 free Gift Certificates