20wk ONLINE winter Cycling training program
For all levels

MAKE SURE YOU'RE READY FOR THE SPRING!

There’s this little-known thing called 4 key pedal strokes.

Hardly anybody is talking about it.

But when you learn it and use it, you’ll see a huge difference in your Cycling efficiency and how fast you can become a better more efficient cyclist and HILL CLIMBER.

YES, this program is for MEN, as well as WOMEN.

Cycling Base Training: Why and How to Build Your Aerobic Base

The start of a new cycling season usually means the start of base training. Base training for cyclists is an important part of training because it brings specific physiological adaptations, which provide a foundation for further training.

You can build a strong aerobic base for cycling, in a time-efficient and effective manner, with a structured base training plan. Here’s why base training and aerobic fitness are essential for every cyclist and how you can make sure you’re building your base properly for your season and goals.

Outdoor Cycling Skills for Indoor Cyclists

The gamification of indoor cycling is closing the gap between indoor and outdoor experiences, but cyclists who spend the winter months riding inside need to hone their indoor cycling handling skills as you would in the real world. Hill climbing, accelerations, drafting, and pedal stoke speed are just as important inside as they are outside. Consistent training leads to great gains in cardiovascular fitness, technical efficiency and power output. However, many riders who train indoors – particularly newer riders – can experience a decline in fitness, little to no skill development and can develop some bad cycling habits. Here’s how to bring your skills up to speed before the Spring.

How can you eliminate the DEAD SPOTS, improve your PEDAL FORM and become more EFFICIENT?
By obtaining the right SKILLS, through the 20wk one-of-a-kind ONLINE CYCLING SKILLS PROGRAM

Requirements:
– Heart Monitor required
– Bike Computer with Cadence required (cadence sensors)
– Bike on a SMART trainer (DOES NOT HAVE TO BE AN EXPENSIVE TRAINER)
– ZOOM account
– Zwift Account
– Heart Rate Zones 1-5 (document provided once registered)

Benefits:
– Thursday night coached 60min session: Skills based intervals & drills
– Tuesday night: Zwift Race or Intervals
– Saturday Morning Group ride (starts at 90min)
– Improve the areas you have control over
– Learn to pedal in circles NOT SQUARES
– Facebook Community
– Improve your Cadence speed (90rpm)
– Access to a Cycling coach

Training Hours:
November & December: 4Hrs/wk
January-April: 6Hrs/wk

Have a question? Email sylvie@sylviedaoust.ca

*Your Fast and Easy Way to Becoming a Better & STRONGER Cyclist"

Did you know, that you could be developing a POOR PEDALING FORM, while training on your trainer?

It’s true, poor pedal stroke skills create DEAD SPOTS in your stroke, therefore WASTING ENERGY. More energy is needed to keep the rear wheel moving.

Training becomes LESS EFFECTIVE, by 10%.

*Your Fast and Easy Way to Becoming a Better & STRONGER Cyclist” NO matter what type of bike you ride.
Convenient, professional, COACH Lead Cycling Workouts with a purpose
WORTH $2199 for ONLY $699

-Easy to add into your routine
-Show up, Learn and Implement
-Accountability
-ZOOM Platform
-Learn how to train with your HEART RATE Zones
-20% reported IMPROVEMENT
-Supportive Facebook Community
-Access to a Level 3 Cycling Coach for questions

– ZWIFT: Saturday organized Group Rides

*This program is guaranteed to improve your PEDAL FORM significantly* which makes HILL climbing easier.

YES! I'm Ready To NOT To Be Left Behind, this Spring!

DEADLINE TO REGISTRATION: Monday, November 6 @ 11:00 PM

BENEFITS of training specific SKILLS for Cycling.

Reduce the risk of overtraining
Get comfortable, in the uncomfortable zone
Train Smarter, Not Harder
Reduce chances of injury
Improves TEMPO training
Burn Fat
Build Strength
Stronger HILL Climber
Increase pedal speed – become faster
Reduce fatigue – Become more efficient

You won’t be left behind this Spring & WALKING UP THOSE HILLS will be a thing of the past.

TestimonialS

Ok. Quick note to say "Wow" Amazing class, your instructor is freaking Awesome !! I will surpass all my goals with her instructing me!!! So glad I joined!! Thank you for your help, getting me started !! Truly appreciated !!

-SHAWN WHITE

Thank you Sylvie, just one week, and I'm already loving it :Best Xmas gift I've given myself.

-Roberta Domingues Duarte

Finally got outside and did a first 20k ride last week. Felt great. Had power when I needed it. Fuller pedal stroke made a difference.

I wanted to let you know how much I enjoyed the program. When I signed up for the program I knew I would be a good training experience over the winter. The program was an excellent challenge and helped get me through the winter - the gang was always upbeat. Having been introduced to the 16wk program, I wouldn't hesitate to sign up for another program.

- Paul Turner

Seriously though...this is the first time I've ever really concentrated on my pedal stroke and that alone is a huge take-away. I'm going to do my very best to take this great training and continue to use it on the road. I think muscle memory is starting to kick in. We did a 30k easy road ride a few weeks ago and I'm pretty sure I was making round strokes for at least 90% of that ride. I'm THRILLED about that!

-Ruth & Denis

20wk ONLINE winter Cycling training programFor all levels