Members Only Area
Daily Indoor Trainer Workouts >>
Daily Outdoor Cycling Workouts >>
Skills Assessment Description >>
Coach's Corner
- Field Testing - The 3.2-mile Individual Time Trial - Includes the "Quiz" and Answers
Frazier Cycling Required Reading for Race Team:
- Racing Tactics for Cyclists, by Thomas Prehn with Charles Pelkey, Velopress, ISBN 1-931382-30-1
Frazier Cycling Member News:
Other Links:
- Frazier Cycling Mental Skills
- Frazier Cycling Cycling Skills List
- Annual Training Plan Explanation
- Junior Gearing, Roll-out, and Cadence Comparisons
- 3.2-mile ITT time versus mph conversion table
- Helmet Safety
- Cyclocross and Burn-out - letter to Barbara Green, October 5, 2011
Creating and Nurturing a Youth Cycling Pipeline ("Must read" for Atlanta and Mobile Team Parents!)
- Starting a Program - Includes Parents' Perspectives
- Youth Programming - Includes Goal Setting and Foundation of a Youth Training Program
- Youth Development - Includes Cycling Skills Competency Assessment
- Race Team Code of Conduct - The Team and Parents
- Developing Patience
- The Power of the Negative
- Developing Toughness
- TrainingPeaks Charts Usage
Frazier Cycling Daily Indoor Trainer Workouts |
If you are unable to attend our scheduled ride, you can perform the specified workout for each day described in the Indoor Trainer Workouts file >>. |
Saturday | Long Step-up Workout (70 minutes), page 1 |
Sunday | Two Hour Criss-Cross (120 minutes), page 4 |
Monday | Step-up Workout (33 minutes), page 1 |
Tuesday | Threshold Ladder Indoor Trainer Workout II (45 minutes), page 8 |
Wednesday | Explosive Power Drill (33 minutes), page 2 |
Thursday | 2 x Critical Power 6-minutes (35 minutes), page 5 |
Friday | Rest day |
Note: |
Intermediate and Advanced Program Level Members may add 20- minute workout at aerobic intensity on the indoor trainer prior to each daily description above for Tuesday through Friday |
Frazier Cycling Daily Outdoor Workouts |
If you are unable to attend our scheduled ride, you can perform the specified workout for each day described here. |
Saturday | 2 Hour Ride with climbing - tempo to super threshold intensity |
Sunday | 2 to 3 Hour Ride - aerobic to tempo intensity |
Monday | 1 Hour with five short hill sprints including recovery between |
Tuesday | 1 Hour with 45 minutes at functional threshold intensity |
Wednesday | 75 Minutes with eight 150 meter sprints including full recovery between |
Thursday | 1 Hour at tempo intensity |
Friday | Rest day or 1 Hour Active Recovery Ride |
Frazier Cycling Skills Assessment |
We measure and track each youth cyclist’s competency by our skills assessment. The Skills Assessment has an associated Competency Score. Each skill is assigned a value: Level 1 Skills are one point, Level 2 Skills are two points, and Level 3 Skills are three points. There are 32 skills that are tested and scored. To receive the point value for the skill, the individual must complete the skill to the satisfaction of the coaches. The Competency Score is the sum total of all completed skills. The Skills Assessment results have shown that youth cyclists (at all ages and levels) improve competency with continued skills practices throughout the year; otherwise, there is a significant competency plateau. The Skills Assessment results have shown that an improvement in an individual’s Competency Score has a direct relationship to improved cycling abilities: • Handling, balance, and control • Hill-climbing • Time trialing • Stamina • Descending • Sprinting • Cornering The data is useful in determining competency norms for ages, gender, training years. From this data we can infer what is actually taking place developmentally with our youth cyclists. |