Frazier Cycling Partners | Frazier Cycling Juniors Race Team

Frazier Cycling Juniors Race Team, 9 Road National Championships: '08, '09, '10, '11, '12, '14, '15

 

Frazier Cycling Juniors' Road National Championships Medal Count>>

Members Only Area

Daily Indoor Trainer Workouts >>

Daily Outdoor Cycling Workouts >>

Skills Assessment Description >>

Coach's Corner

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:

 

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. 

 

Age Group

Primary/

Beginner

Score Range

Intermediate

Score Range

Advanced

Score Range

10-12

Level 1

7-10

Level 1 & 2

11-30

Level 2

31+

13-14

Level 1 & 2

10-29

Level 2

30-46

Level 2 & 3

47+

15-16

Level 1 & 2

10-29

Level 2 & 3

30-54

Level 2 & 3

55+

17-18

Level 1 & 2

10-39

Level 2 & 3

39-62

Level 3

63+

 

Program Levels - The typical number of training years for:

•           Primary Level (Beginner) is less than 2 years

•           Intermediate Level is 2 to 3 years

•           Advanced Level is more than 3 years