Hey guys, week 2 of no organized practice. I know it’s a major bummer because we’re all so used to exercising together and doing skills together and chilling on our (honestly disgusting, germ paradise) couches. We’re gonna make it through this though, and get back to the regular program. I/we don’t know yet when that’s going to be, but we’ll let you know when we do.
If you need to get your bike(s) from the clubhouse, let me know and I’ll set up a time for you to meet me and get your stuff. If you want to borrow rollers or a trainer, let me know and I’ll set you up.
In terms of training on the bike, if you’re motivated to ride just ride. Treat this time like base season. Get out there, enjoy the beautiful weather, go KOM hunting, get lost, get found, ride to Amado and back… There’s no need to do any specific intervals because there are no races to prep for. But the races will be back, and practice will be back, and you want to be fit enough to handle that stuff when we do get back to it. I personally am doing some running, some mountain biking, and spending lots of time trying to get better at my wheelies.
This Thursday, March 26, 4:30PM, we have a virtual Resume Workshop courtesy of Erika Gallo. This year in order to work Summer Bike Camp, you will need to submit a resume. It’s a professional development thing. During our regular practice time, we will have a zoom meeting with Erika to work on your resumes.
Here is the link to upload a copy of your resume. Please give it a name that makes sense (Max Cronyn Summer Bike Camp 2020 Resume)
Below is information for how to join the Zoom meeting:
Erika Gallo is inviting you to a scheduled Zoom meeting.
Topic: El Grupo Resume Workshop on Zoom – hosted by Erika Gallo
Time: Mar 26, 2020 04:30 PM Arizona
Join Zoom Meeting
Meeting ID: 483 381 3028
HIT (High Intensity Training) Workout:
For fitness, here’s a video of me juggling and demonstrating some exercises. Use the video so you know how to do the exercise, but here’s the workout:
15 minute warm up run. Easy pace.
- Elbow to Hand plank x5
- Matrix lunges (front, side, back, curtsy) x5
- Mountain climbers x20
- Side plank w leg lift x10
- Hand release push ups into toe touch x8
- Squat jumps x15
- Bird dogs, 60 seconds on each side, every 10″ touch your elbow to your knee
- Leg raises x15
- Hip bridge x12
Take 5 minutes of rest in between the 2 sets. But when you’re in the set, try to do it as fast as you can while maintaining good form. The point of a HIT workout is to overload your muscles really quickly. Your heart rate should be pretty high, breathing pretty hard. It’s like an interval. Forces your body to adapt in the same ways, too. Try to do this workout 3 times this week (every other day). There will be a new one next week.