and    

2017 Corporate Cycling Club 

 

The Doctrine Training is the official coaching service for the ATB Financial and BD&P Law Cycling Clubs and has been given the opportunity to help prepare cyclists to ride in the ATB Highwood Pass Gran Fondo on July 8th, the Edmonton Velothon on September 4th and the California Cycling Vacation in Malibu Sept 21st - 24th (More info coming on this, but block your calendar!). Trev, the owner of The Doctrine Training, along with his team of coaches and ride leaders will host weekly training rides and provide progression advice to ensure club members have a positive experience regardless of their cycling history.

 

 Weekly Training Rides

Gran Fondo and Long Ride Enjoyment Prep!

 

Each week we will cover concepts like general bike handling skills, gearing choice, cadence work, pacing, group riding competency and safety, riding nutrition, general bike fit, and of course always get in a solid training session. These rides will progress through the summer in a manner that if you miss several you will not be 'left behind', there will always be an opportunity to learn and we are extremely good at adapting on the fly! These weekly meetings are completely inclusive for all levels of cyclists, no experience necessary. All group sessions will meet in the parking lot of Westside Fergus and Bix as this location has proven to be the easiest to get to for the highest percentage of riders.

If the weather is really bad for any of these rides, I will always be at the start location and time. However, we may just have to go for beer! However, last year, we never missed a ride, so let's keep that trend going!

 

 

NOTE:

  

- The weather looks like it is going to be awesome. Get ready for a wicked ride!

 

 

 

June 20th 2017 6:30pm:

As usual meet at the WestSprings Fergus and Bix at 873 85 St at 6:30pm

 

If possible, can you please park slightly West of Fergus & Bix along 9th Avenue

I will have the bike trailer there for those who ride to the ride!

Respect ALL rules of the road when on these rides. This includes STOP SIGNS and riding over the CENTER LINE! Please ride SINGLE FILE when on Old Banff Coach road and Springbank road.

'Pull Through' Group (this group will get a solid training session in and take advantage of the sun)
This is going to be a tough session physically, and will be longer than the route linked here but will follow this outline. Here is your route.  NOTE:   Trev will take a group off the front of this group and see what kind of elevation we can do.

 

Training and Skills Group (this group will get a good skills session in but will focus on training)
This group will head out for the Tour de Silver Springs route that we like so much. There is a small section of road at the base of COP that is not maintained. Come EXPECTING 300m of bad road and embrace it as more skills training. DO NOT GO WITH THIS GROUP IF YOU DON'T THINK YOU CAN RIDE ROUGH ROAD FOR 300M. This group will start slightly behind the advanced group and be rolling by 6:32pm. Here is the route.

 

Skills and Training Group (this group will get a solid training session in but will focus on skills)
This is going to be a tough session physically, but will continue building those group competency and gearing skills. You are going out further than usual and you will see more elevation than usual too! Here is your route.

 

 

Bob riding the Victoria Doppio Fondo last weekend!

We are 2.5 weeks out from the HighWood Pass Gran Fondo, 9.5 weeks out from Malibu Cycling Vacation, and 10.5 weeks away from the Edmonton Velothon! 
Also, make sure to make time for meeting at Fergus and Bix for a pint after the ride!
   

 

 

June 13th 2017 6:30pm:

As usual meet at the WestSprings Fergus and Bix at 873 85 St at 6:30pm

All abilities are welcome, do not think you are too slow, you will not be holding anyone back.
We are here to teach you!

 

UPDATE:  If possible, and you arrive early enough to make it convenient, can you please park slightly West of Fergus & Bix along 9th Avenue

Also: I will have the bike trailer there just like last week for those who ride to the ride!

Respect ALL rules of the road when on these rides. This includes STOP SIGNS and riding over the CENTER LINE! Please ride SINGLE FILE when on Old Banff Coach road and Springbank road.

Skills and Training Group (this group will get a solid training session in but will focus on skills)
This is going to be a tough session physically, but will continue building those group competency and gearing skills. Here is the route. 

 

Training and Skills Group (this group will get a good skills session in but will focus on training)
This group will stay tighter this week with a tough Escarpment session after we do some group safety and paceline work. For those 'Mathy's' out there, this ride will satisfy your inner need to create a Negative Cosine Plot while riding! This group will start slightly behind the advanced group and be rolling by 6:32pm. Here is the route.

 

'Pull Through' Group (this group is for those that feel comfortable saying 'Let's Hammer')
This group will head out for a pretty tough hill/flat/hill session in Springbank. The plan tonight will be to focus on maintaining power through different grades and bike handling under extreme duress. We will do the repeats like:  2 seated (one high cadence, one low cadence), 1 standing whenever the grade is >%1.   Here is the route.

 

We are 3.5 weeks out from the HighWood Pass Gran Fondo, 10.5 weeks out from Malibu Cycling Vacation, and 11.5 weeks away from the Edmonton Velothon!
 
Also, make sure to make time for meeting at Fergus and Bix for a pint after the ride!

 

  I will leave previous week's rides up just in case you are interested in seeing what we've been up too!

June 6th 2017 6:30pm:

As usual meet at the WestSprings Fergus and Bix at 873 85 St at 6:30pm

All abilities are welcome, do not think you are too slow, you will not be holding anyone back.
We are here to teach you!

 

Please remember to respect ALL rules of the road when on these rides. That includes STOP SIGNS and riding over the CENTER LINE! Please ride SINGLE FILE when on Old Banff Coach road and Springbank road.

Skills and Coach Selected Group
We will move out of our quiet subdivision and head down to where the intermediates have been lurking to do bigger loops but still stay contained, safe, and together. Here is the route. 

 

'Yah, I Can Ride' Group (some group experience)
This group is ready for a real 'test of metal' and will head to where the advanced group hung out last week. Paceline work and close riding and a long solid interval are in store for you tonight! This group will start slightly behind the advanced group and be rolling by 6:32pm. Here is the route.

 

'Pull Through' (comfortable in groups)
This group will head out for a pretty tough repeat session on Edworthy Hill.  The plan will be to do 4 repeats of Edworthy after a good warm up, structured with some good recovery between each set. A big mistake a lot of cyclists make is not giving themselves enough recovery during intervals, which turns them into tempos or worse. We will do the Edworthy repeats like:  2 seated (one high cadence, one low cadence), 2 standing (one high cadence, one low cadence).   Here is the route.

 

We are 4.5 weeks out from the HighWood Pass Gran Fondo, 11.5 weeks out from Malibu Cycling Vacation, and 12.5 weeks away from the Edmonton Velothon!
 
Also, make sure to make time for meeting at Fergus and Bix for a pint after the ride!

 

 

May 30th 2017 6:30pm:

Great turn out last week! We had over 35 cyclists and 5 coaches!

Meet at the WestSprings Fergus and Bix at 873 85 St at 6:30pm
All abilities are welcome, do not think you are too slow, you will not be holding anyone back.
We are here to teach you!
 

 

Please remember to respect ALL rules of the road when on these rides. That includes STOP SIGNS and riding over the CENTER LINE! Please ride SINGLE FILE when on Old Banff Coach road and Springbank road.
 

 

We will split up into three groups:

'New on the Road' Group. (no group riding experience)
We will once again head out to the quiet subdivision and do loops so we can stay contained, safe, and together. I have found this is a great way of learning skills in a concentrated environment. We will, no doubt, be joined by several more cyclists who possibly couldn't make it out last week. For those that came last week, we will incorporate more-workout-a-little-less-skills. Here is the route.

 

'Yah, I Can Ride' Group (some group experience)
This group will head out to the same loop in Lower Springbank as last week but will do longer intervals incorporating their cornering and increase speed, cardio, pacing, and gear selection. This group will start slightly behind the advanced group and be rolling by 6:32pm. Here is the route.

 

'Pull Through' (comfortable in groups)
This group will head out for a paceline / flat tempo session designed to work on your upper end speed again. This week we will do a long interval in the big gears. We will do a fun 'Time Trial' designed to work your speed, pacing, and gear selection on a long gradual descent. On the way to the Time Trial we will work on controlled paceline work which will be important for GF success. Here is the route.

 

We are 5.5 weeks out from the HighWood Pass Gran Fondo and 12.5 weeks out from the Malibu Cycling Vacation, and 13.5 weeks away from the Edmonton Velothon!
 
Also, make sure to make time for meeting at Fergus and Bix for a pint after the ride!
 

 

May 23rd 2017 6:30pm:

 Meet at the WestSprings Fergus and Bix at 873 85 St at 6:30pm

I am excited to be offering our group another summer of social, educational, challenging, and of course coached evening rides!

 

Your head coaches will be Cat Young and Michael Godfrey tonight. They will be joined with Sherri Buchignani, Dennis Bland, and special guest star/coach Lisa Mensink (2008 Olympian for Triathlon). I am proud to have assembled this excellent group to guide you this evening. If you have children around the ages of 9 - 16 that are interested in cycling / running / triathlon, make sure to pick Lisa's brains on her excellent club, Kronos Triathlon.

We will split up into three groups:

'New on the Road' Group. (no group riding experience)
We wil head out to a quiet subdivision and do loops so we can stay contained, safe, and together. I have found this is a great way of learning skills in a concentrated environment. Here is the route. 


'Yah, I Can Ride' Group (some group experience)
This group will head out behind the advanced group but head to a great loop in Lower Springbank area and work on cornering and group riding while combining a flat-land big gear session. Here is the route.

'Pull Through' (comfortable in groups)
This group will head out for a paceline / flat tempo session designed to work on your upper end speed on a long gradual descent interval and then your cardio on a long gradual incline. In between these two intervals we will work on controlled paceline work. Here is the route.

 

We are 6.5 weeks out from the HighWood Pass Gran Fondo, 13.5 weeks out from Malibu Cycling Vacation, and 14.5 weeks away from the Edmonton Velothon!
 
Make sure to make time for beers at Fergus and Bix for a pint or two after the ride!

 

 

 

May 2nd 2017 11:00am:

 


Club Orientation and Social.
And getting pumped for summer rides, and goals!
  

 

The big group on August 16th 2016 

 

 

I am leaving these previous posts up here so you can what we've been up to. A lot of work, but a lot of fun as well.

 

  

 

Routes for Club Members

I have created some rides for the teams that I think are perfect prep rides and as safe as possible. The Fish Creek one is the most safe, the Nepal route is the most hilly, and the Cochrane ride is the most family oriented since you can meet your spouse and kids for Ice Cream!

Pathway Fun: Fish Creek 43km ride

Nepal to the Leighton Center: Park at the Cycling Lot on 37th and 22X 30km or add another loop!

Springbank Links Loop: One of my favourites to stay close to home 43.5km

Ice Cream Ride to Cochrane: A way to stay off the 1A! 34km one way, 68km return!