Everyday Cyclist Goal Formula 1

Today, we're starting with David Bishop's Everyday Cyclist Goal of Completing the Grueling 100 Mile Assault on Mt. Mitchell and Blood, Sweat & Gears!

Cyclo-CLUB/Everyday Cyclist Goal Formula #1: Cyclo-CLUB Premium Level Member: David Bishop (4 years riding, 51 yrs young, former marathoner, father of 2--loves to ride!) Member Strengths: Determination (attitude) , Endurance , Climbing Member Weaknesses: Age (losing strength), Bonking/Cramping , Nutrition (in-ride) 2010 CYCLING GOALS: Complete AOC, AOMM, and Blood Sweat and Gears. OBSTACLES: Last years in-Ride Nutrition left David bonked at mile 87/100 at the 2009 Blood Sweat and Gears. David needs to practice in ride climbing discipline, proper in-ride fueling tactics and develop a foundation of strength for some of the east coasts most grueling events in the Carolinas. Cyclo-CLUB is here to help!

Our 3-STEP Goal Formula for David Bishop and All Cyclists Focused on Epic Centuries. PLAY PODCAST/CONSULT: This is a great example for any Cyclo-CLUB Member looking to accomplish a solid performance in a century or one-day epic ride. May be used for intermediate to advanced level cyclists. *All resources are available for Cyclo-CLUB Members. Only Premium Level Members have access for one-on-one consults with Graeme.

STEP 1: Complete Foundation Training with the 90-Day Fitness Blaster and Cyclo-CLUB 7-Day Climbing BOOTCAMP to Test Fitness and Nutrition on The Assault on the Carolinas (100K) --April 10th. Cyclo-CLUB's Endurance Formula for Success Assault on the Carolinas Event Website
				Additional Notes: 1. David will follow the Maintenance Phase of Cyclo-FUEL Nutrition during this phase and continue to drop weight. 2. David will refer to The Endurance Formula for Success for in-ride nutrition solutions to practice before AOC. 3. David will insert the Accelerated Recovery Home Spa during recovery phases between steps and modules. FINALLY, David will test his fitness and nutrition by *successfully completing the AOC.*
Complete Wk 4-12 of the 90DFB! (Goal: Foundational Strength)	Replace Week 5 of the 90DFB! with the 7-Day Climbing Bootcamp (Goal: STRENGTH!)		Drop Training Vol. to prepare for event with our Taper in 7-Days Module. GOAL: Peak!

STEP 2: Accelerate Endurance Fitness, Discipline of Tempo, and Nutrition Practice for the Assault on Mt. Mitchell using the Climbing Bootcamp and Go Long, Climb Strong in 7 Days Module. (100 Miles)--May 24th Cyclo-CLUB's Endurance Formula for Success Assault on Mt. Mitchell Event Website				The Assault on Mt. Mitchell (not easy!) "I've now consulted at least 20 Cyclo-CLUB members or more for the AOMM. I have never done the event, but have tackled Mt. Mitchell and I can tell you from what I hear--this is an epic event and one that will challenge the Everyday Cyclist in a wide array of fitness. Discipline of tempo and nutrition is the secret for completion. You must practice. David, I know you will." --Graeme Street
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1. After Recovery (2-4 days) from AOC, move into the 7-Day Climbing Bootcamp. 2. 2-3 Days Recovery with Home Spa inserted. 3. Complete 2 Wks in a row of the Go Long, Climb Strong in 7-Days Module. 4. Prioritize nutrition both during the day and practicing in-ride fueling tactics (Cyclo-FUEL) and the Endurance Formula (critical!)		5. Test fitness 2-3x per month with intense (long) group rides. 6. Include Cyclo-BREATH Training whenever possible each day to increase lung power. 7. Drop Volume of Training before AOMM with Taper in 7 Days. Insert Home Spa. FINALLY: Arrive at the AOMM with confidence, practiced tempo, and a dialed in nutrition plan to complete a successful Assault! *GO DAVID!*

STEP 3: Prepare to Conquer the 2010 BSG! Evaluate Performance from the AOMM and make any necessary adjustments. At this time, the planned 4 week protocol for David to conquer *Blood, Sweat and Gears* is the same as it was in STEP 2, to continue to refine his endurance, tempo, discipline, nutrition practice and build his confidence to succeed! Cyclo-CLUB's Endurance Formula for Success Blood, Sweat and Gears Event Website				David's Major Goal: Complete 2010 Blood, Sweat and Gears!

David's Comments About Cyclo-CLUB: "As a guy who values his independence, I never thought I would use a coach or need help developing a program to improve my cycling. I figured out how to train for marathons so why should cycling be any different? Boy was I wrong. I fell short of my goal last year at Blood Sweat and Gears, a 100 miler in the Blue Ridge Mountains, with some pretty steep climbs. I just wasn't ready for it. This year I am determined to master that ride so I need some help. I was drawn to Graeme Street and Cyclo Club because I like Graeme's balanced approach (improved technique, strong core, better nutrition, quality over quantity, recovery, etc.). I have really enjoyed the 90 days fitness blaster. It's making a difference already. Now I know what to do each day. More importantly, Graeme's program motivates me to do my best. With Graeme's help, I now have a plan that is tailored to meet my goals (intermediate and long term) and will give me the confidence boost I need for those tough mountain rides." --David Bishop Charlotte, NC
Already a Cyclo-CLUB Member? Let's GO! Cyclo-CLUB Members, you have everything you need to conquer your goals, you just have to make the decision to achieve them. I hope this has given you some ideas and direction if a big century is on your roster for goals. I'll have a new Goal Formula in the coming weeks for other events and common goals. Ride strong and focus! Not a Cyclo-CLUB Member Yet? Give us 30-days and we'll help you conquer your most immediate cycling goal. You can't achieve, if you're not willing to try. Come on in, we'd love to help!