2008 Schedule of Classes

Mountain Bike Clinics

Mountain Bike Clinics The Fall Mountain Bike Clinic will be on October 18.

Triathlon or Road Bike Clinics (Drop In Fees will apply)

Personalized Bike Coaching

Class Benefits

• Developing specific cycling strength
• Developing cycling efficiency
• Developing faster leg turnover
• Incorporating steady state aerobic intervals
• Practicing bike handling and cornering technique drills
• Progressive development of climbing ability
• Increasing your level of fatigue resistance
• Developing a faster race pace

Price List

• October 18 2008 Mountain Bike Skills Camp $75
• TBF Triathlon Bike Clinics $30 per session

TBF Training Bike Workout of the Month

Purpose: Developing pace and intensity
Time: 45 - 90 minutes
Focus: Monitor your mph and heart rate

Workout:
15 minutes each of warm-up and cool-down in (Zone 1)
15 – 60 minutes of pace cycling (Zone 2 and Zone 3)
	15 minute pace work:   5 min (Zone 2) – 5 min (Zone 3) – 5 min (Zone 2)
	30 minute pace work:  5 min (Zone 2) – 5 min (Zone 3) – 5 min (Zone 2) 5 min (Zone 3) – 10 min (Zone 2)
	45 minute pace work: 10 min (zone 2) - 5 min (Zone 3) – 5 min (Zone 2) 5 min (Zone 3) - 5 min (Zone 2) – 5 min (Zone 3) - 10 min (Zone 2)
	60 minute pace work: 10 min (zone 2) - 5 min (Zone 3) – 10 min (Zone 2) 5 min (Zone 3) - 10 min (Zone 2) – 10 min (Zone 3) - 10 min (zone 2)