Team-Ravito (aka http://www.gastrobiking.com/) are pleased to announce a pre-winter cycling performance clinic from Friday 10 to Sun 19 October.

The week is aimed at

1. cyclists aiming to do a good time in the Marmotte, Etape or other cyclosportive
2. triathletes

Fitness and ability level: People who can ride for 3 to 4 hours at 16-17mph (25.5-27.2kph).

Approach
Filipe will provide advice and offer explanations using the latest research much of which he has carried out himself. You will be able to use power meters (Powertap) and gas exchange meters to test your performance level. A hill session will be used to assess your lactate threshold. With this information and newly acquired skills and knowledge you will be able to approach your winter training in a logical and targeted manner.

Practical sessions will include:

1. Position on the bike
2. Bike set-up
3. Bike maintenance - what to look out for.
4. Use of gears during training - when and why to use both high and low cadences.
5. Pedalling technique
6. Climbing
7. Paceline riding
8. Sprint/gear workouts
9. Group riding etiquette
10. Eating on the go
11. Looking
12. Interval training
13. Lactate threshold
14. Steady endurance training

Evening discussions:

1. Safety
2. Training structure
3. Body composition
4. Training
5. Objectives
6. Planning
7. Use of power
8. Interval training
9. Group training (training with a group)
10. Use of gears
11. lactate thresholds
12. Heart-Rate training
13. Assessment of results
14. Implications for training

At the end of the week you will have a structured training plan for the winter which will help you achieve your objectives for 2009.