First...I am still looking at a few locations for training on Thursday evening and hope to send out a location by Tuesday night so you can make plans.

Reno Devo Training 2017

As previously mentioned during the orientation in November we will provide a structured weekly training plan for those that want to follow it.  This approach allows those athletes that want to dedicate more time on their own to training to have the guidance to do so.  It is not mandatory to follow the plan below at all.  An athlete attending all 3 weekly training sessions will still progress and improve without following the structured plan below.  This week I have included everyone in a group.  Below is the first full training week.  After you have read it through I encourage you to email me any questions you may have.  New this year each athlete will have to “opt in” to continue receiving the weekly plan after this week.  To do this you simply need to respond to this email stating that you want to receive the weekly structured training plan.  I will then add you to a separate list and from there you will receive the weekly program.  I will not be emailing out the plan to this list each week or posting the plan on the Reno Devo website.  I ask that you be respectful of my time and only opt in for the training plan if you know you will follow it.  It takes a lot of time to write training plans for a large group. 

As you know we will have two structured workouts (with coach) during the week on Mondays and Thursdays.  We will also have an endurance ride over the weekend (with coach).  Many weekends we will have races available to attend if an athlete wants to race. 

The remainder of each week will be made up of individual workouts, rest days, and easy recovery rides (for those following the structured plan below).  These can be completed on your own, with teammates, or with anyone else that wants to ride with you.  They may be completed on an indoor trainer if necessary.  The training group you are assigned to will determine your weekly workout schedule.  Remember we do not have an attendance policy and I will not be checking to see who is completing the workouts but….don’t be surprised by the results you don’t achieve from the training you don’t complete.

Make sure to wear your HR monitor for all workouts.  I want each of you to become comfortable wearing it and become proficient in its function.  It will be difficult to complete the workout accurately without the monitor.

A quick word on heart rate.  The workouts below will have a specific heart rate range for each day.  My expectation is that you are completing the workout with your heart rate in that zone for the entire workout except for approx 10 to 15 min in the beginning to warm up and 10 min at the end to cool down.  This warm up and cool down is part of the total workout time.  If you complete a recovery ride with heart rate never to exceed 120 bpm but for 1 min you rocket up a hill and your heart rate goes up to 190 then you’ve overstressed your body and if done often will lead to overtraining and burnout.  Please follow instructions…

I have split the workouts into groups based on age, experience, current ability, feedback from coaches from club rides last year, and what I observed on the rides/races in January and February.  My goal is for each athlete to be challenged to advance each week.  These groups are fluid and will change week to week as needed.  If you feel you are not in the correct group for any reason then please email me or talk with me after a team workout. 
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Week 1: March 6 to 12

Group 1:

Liam Kelley and Jude Nolan

Monday: Team workout  (Cancelled)

Tuesday:  Off day

Wednesday: Complete a 30 to 60 min fun ride with heart rate monitor range of 120 to 170 beats per minute.  (this means your monitor will be somewhere in that range for the entire ride). 

Thursday: Team workout

Friday: OFF Day

Saturday/Sunday:  Team endurance ride with day TBD
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Group 2:

Nathan Barth, Peter Hippert, Kit Kuhn, Nick Euse, David Nugent, Mark Nugent, Mya Dixon, Astrid Crow, Adelaide Crow, Sam Evans, Mason Heins, Terran Hood, Arturo Oti, Abby Swall, Emma Herschbach, Lucas Miers, Mark Nugent, Mikaela Echo, Alec Ramos, Veronica Gardella, Lauren Echo.

 Monday: Team workout  (Cancelled)

Tuesday:  Complete a 1 hour ride with Zone 3 Heart Rate (aka Tempo) 150 to 165 beats per minute.  This workout should proceed as follows: 15 min gradual warm up riding then into zone 3 for 35 minutes then 10 min of easy riding to cool down. This can be completed on an indoor trainer, stationary bike, or outdoors if the roads or trail is safe.  If the roads are unsafe and you have no indoor option then complete a 45 minute run with heart rate zone of 140 to 170.

Wednesday:  Off day 

Thursday: Team workout

Friday: OFF Day

Saturday/Sunday:  Team endurance ride with day TBD or Race TBF at Folsom Lake, CA
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Group 3:

Nathan Francis, Crispin Hilliard, Devin Griffin, Ried Indart, Ryan Palmer.

Monday: Team workout  (Cancelled)

Tuesday:  Complete a 1 hour ride with Zone 3 Heart Rate (aka Tempo) 150 to 165 beats per minute.  This workout should proceed as follows: 15 min gradual warm up riding then into zone 3 for 35 minutes then 10 min of easy riding to cool down. This can be completed on an indoor trainer, stationary bike, or outdoors if the roads or trail is safe.  If the roads are unsafe and you have no indoor option then complete a 45 minute run with heart rate zone of 140 to 170.

Wednesday:  Off day 

Thursday: Team workout

Friday: 20 minute recovery ride on flat road, trail, or trainer with heart rate never to exceed 120 beats per minute.

Saturday: 1 ½ to 2 hour endurance ride with heart rate between 130 and 170 for the entire ride.  Complete with team if endurance ride is scheduled for today.

Sunday:  Race TBF at Folsom Lake, CA or 1 ½ to 2 hour endurance ride same as yesterday.
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Group 4:

Drew Swall, Matt Nugent, Jackson Miers, Lucas Seitz  
Monday: Team workout.  (Cancelled)

Tuesday:  Complete a 1 to 1 ½ hour ride with Zone 3 Heart Rate (aka Tempo) 150 to 170.  This workout should proceed as follows: 15 min gradual warm up riding then into zone 3 for 45 to 55 minutes then 10 min of easy riding to cool down. This can be completed on an indoor trainer, stationary bike, or outdoors if the roads or trail is safe.  If the roads are unsafe and you have no indoor option then complete a 45 to 60 minute run with heart rate zone of 150 to 170.

Wednesday:  OFF day

Thursday: Team Workout

Friday: 30 minute recovery ride with heart rate no higher than 125 beats per min. 

Saturday: 1.5 to 2 hour endurance ride with heart rate 130 to 170 bpm.  This can be completed on an indoor trainer, stationary bike, or outdoors if the roads or trails are safe.  Complete with team if endurance ride is today.

Sunday: Race at Folsom Lake, CA or Team workout if today or 1 ½ to 2 hour endurance ride same as yesterday.

Questions…….kyledixoncoach@hotmail.com