FarEast
Maximum Pace
- May 25, 2009
- 5,528
- 538
Dear all,
After receiving many emails from participants of the March camp wanting to know if we would hold any more professional training camps in Japan, we are proud to announce that we will hold a camp in Japan on October 15th and 16th 2011.
The cost of the camp is ¥30,000 but members of the original camp in March will receive a ¥5,000 yen discount. If you have not received the email with the rebate information please drop me a line at:
james at eperformance.jp
Right now we are looking at several locations for the camp and to help us get a better understanding of the amount of people wishing to attend. If you are interested in joining this camp please let us know as we are limited to the number of athletes that can attend to between 17 and 25 depending on location.
For those that were unable to attend or interested in this new camp please see below for the Intinary of the camp, please note that the following Itinary is not final and is subject to change depending on location.
Saturday October 15th
9:00 – 9:30: Registration and Introductions
10:00 – 11:00: Morning Theory classes
1. The basic cycling posture.
2. Pedalling economy
3. Basic understanding of bicycle fit
4. Riding in a Peloton
• Why ride in a pack. Benefits
• Learning how to do "The Wheel"
• Controlling your speed in the peloton
12:00 – 13:00: Lunch
13:30 – 14:30: Practical on the bike drills
1. Making contact with other riders. 2 man group drills
2. Cornering drill. Understanding the bottom bracket's relationship to cornering
3. "The Wheel" off bike walk through
14:40 – 17:00: Group rides
4. 2 hour road ride.
Finally!! We will be staying on relatively flat or mildly undulating terrain and staying at speeds below 30 kilometers and hour for group A and hovering around the low 30s for group B. Our primary focus will be implementing what we covered in class:
17:40 – 19:00: Dinner
19:00 – 21:00: Q&A session with instructors and supervisors R&R.
21:00 – 22:30: Onsen time!!!!!!!!!!! Optional stretching afterward.
Sunday October 16th
7:40 – 9:00: Breakfast
9:00 – 11:00: Morning Theory classes
1. Hill Climbing
2. Adjusting your bike for the event
11:30 – 12:30: Lunch
13:00 – 15:00: Practical
3. We will ride to a hill and put into practice what we discussed today.
Riders will have a specialized drill involving the isolation of the upper body while climbing
13:00 – 15:00: Group rides
4. Congratulations!
Now you are ready to put it all together!
• The rides will be split in to several groups depending on skill and departure times. Riders wishing to return to the camp earlier are free to join shorter rides.
15:45 – 16:45: Official Break Camp.
*Please note that due to unforeseen events scheduled times may be subject to change. We ask you to assist in keeping us on time arriving to each class or training session on time.
After receiving many emails from participants of the March camp wanting to know if we would hold any more professional training camps in Japan, we are proud to announce that we will hold a camp in Japan on October 15th and 16th 2011.
The cost of the camp is ¥30,000 but members of the original camp in March will receive a ¥5,000 yen discount. If you have not received the email with the rebate information please drop me a line at:
james at eperformance.jp
Right now we are looking at several locations for the camp and to help us get a better understanding of the amount of people wishing to attend. If you are interested in joining this camp please let us know as we are limited to the number of athletes that can attend to between 17 and 25 depending on location.
For those that were unable to attend or interested in this new camp please see below for the Intinary of the camp, please note that the following Itinary is not final and is subject to change depending on location.
Saturday October 15th
9:00 – 9:30: Registration and Introductions
10:00 – 11:00: Morning Theory classes
1. The basic cycling posture.
• Pelvic tilt
• Shoulders and neck
• The back
• The core
• Knees and elbows
• Hand positions
• Shoulders and neck
• The back
• The core
• Knees and elbows
• Hand positions
2. Pedalling economy
• Toe up or down and its effect on circulation
• The 90 degree rule and its effect on your alignment
• Muscular engagement throughout the stroke
• The 4 dimensions of the stroke broken down one by one
• Secrets of the hip flexors
• Seat post height and its direct relationship to pedalling economy
• The 90 degree rule and its effect on your alignment
• Muscular engagement throughout the stroke
• The 4 dimensions of the stroke broken down one by one
• Secrets of the hip flexors
• Seat post height and its direct relationship to pedalling economy
3. Basic understanding of bicycle fit
•Why it is important to understand bicycle fitting
• Fitting the foot to the shoe and pedal. Metatarsal alignment
• Pedalling style and its impact on seat post height
• Determining the saddle fore and aft as well as tilt
• Advantages of a well chosen saddle
• Torso geometry
• Adjusting the handlebars
• Difference between TT / TRI and Road fit
• Fitting the foot to the shoe and pedal. Metatarsal alignment
• Pedalling style and its impact on seat post height
• Determining the saddle fore and aft as well as tilt
• Advantages of a well chosen saddle
• Torso geometry
• Adjusting the handlebars
• Difference between TT / TRI and Road fit
4. Riding in a Peloton
• Why ride in a pack. Benefits
• Learning how to do "The Wheel"
• Controlling your speed in the peloton
12:00 – 13:00: Lunch
13:30 – 14:30: Practical on the bike drills
1. Making contact with other riders. 2 man group drills
2. Cornering drill. Understanding the bottom bracket's relationship to cornering
3. "The Wheel" off bike walk through
14:40 – 17:00: Group rides
4. 2 hour road ride.
Finally!! We will be staying on relatively flat or mildly undulating terrain and staying at speeds below 30 kilometers and hour for group A and hovering around the low 30s for group B. Our primary focus will be implementing what we covered in class:
Proper posture and general technique
Maintaining a tight pack formation
Maintaining proper cadence
Remembering when to fuel your body
Maintaining a tight pack formation
Maintaining proper cadence
Remembering when to fuel your body
17:40 – 19:00: Dinner
19:00 – 21:00: Q&A session with instructors and supervisors R&R.
21:00 – 22:30: Onsen time!!!!!!!!!!! Optional stretching afterward.
Sunday October 16th
7:40 – 9:00: Breakfast
9:00 – 11:00: Morning Theory classes
1. Hill Climbing
• Momentum's your friend
• Dangers of pedal stroke compensation
• Saddle repositioning
• Upper body stabilization
• Hand positioning for maximum efficiency
• Pedalling while standing
• Splaying the hand and palm
• Dangers of pedal stroke compensation
• Saddle repositioning
• Upper body stabilization
• Hand positioning for maximum efficiency
• Pedalling while standing
• Splaying the hand and palm
2. Adjusting your bike for the event
• Selecting the right handlebar diameter
• Selecting the right stem
• Selecting the right wheels
• Tire pressure
• Gearing
• Selecting the right stem
• Selecting the right wheels
• Tire pressure
• Gearing
11:30 – 12:30: Lunch
13:00 – 15:00: Practical
3. We will ride to a hill and put into practice what we discussed today.
Riders will have a specialized drill involving the isolation of the upper body while climbing
13:00 – 15:00: Group rides
4. Congratulations!
Now you are ready to put it all together!
• The rides will be split in to several groups depending on skill and departure times. Riders wishing to return to the camp earlier are free to join shorter rides.
15:45 – 16:45: Official Break Camp.
*Please note that due to unforeseen events scheduled times may be subject to change. We ask you to assist in keeping us on time arriving to each class or training session on time.