wimbergfitnesscoaching.com
Certified Cycling Training and Coach | Wimberg Bike Coaching
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Energy Systems and How To Train Them. Welcome to Wimberg Bike Coaching (formerly CinciCycling Coach). My name is Peter Wimberg and I am a USA Cycling Level 1 Power Certified Coach, ACE Certified Personal Trainer, USA Triathalon Coach and owner of Wimberg Bike Coaching LLC. I provide training programs for the beginner to the advanced cyclist. Who’s a beginner? Key Considerations Before Beginning. Rest days are critical and the only days where true improvement occurs. Communication between us is of the utm...
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Wimberg Bike Coaching - Services
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Energy Systems and How To Train Them. Wimberg Bike Coaching Services. Rate: $100 per hour, one hour minimum. Monthly Bike Training Packages. Workouts Emailed Daily to Athlete. Initial Power Zone Heart Rate Zone Field Test. Power, HR Comments. Two to three times per week. Ride With Coach, Cincinnati area only. One ride per year. Ride with the Coach. We ll assess your riding skills including climbing and descending, cornering, etc as we take into account the skills needed to meet your goals for your event.
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Wimberg Bike Coaching - Time Trials & Clinics
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Energy Systems and How To Train Them. Why should you ride time trials? Why put up with that pain and heart rate hovering just below your maximum? A few reasons why:. They’re great training for road races and crits - they build your power base and elevate your anaerobic threshold. A time trial is probably the longest, most high-end interval in your training program. It’s hard to replicate that effort on your own. It’s probably the safest environment in cycling that is still very competitive. Training: rec...
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Wimberg Bike Coaching - About Coach
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Energy Systems and How To Train Them. Like many of you I grew up riding a bike around the neighborhood but once I could drive, biking took a back seat. For high school graduation, I received a ten speed Schwinn. From there, I kept upgrading - to the more advanced Schwinn WorldSport to a Trek 760, and on to Colnago, Tomassini, Cannondale, Klein, Kuota, HED, Serotta, and more. Cleves Time Trial Series:. Seven-time Overall Best Time. Fourteen-time winner of Age Bracket. Ohio State Time Trial Championships.
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Wimberg Bike Coaching Testimonials
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Energy Systems and How To Train Them. Wimberg Bike Coaching Testimonials. Thanks for the time and effort you spent preparing for the time trial presentation. You did a great job! You are recognized as one of the best and brightest advocates for fitness and cycling in the Cincinnati area. It is much appreciated.". Queen City Wheel , Cincinnati. Plano Athletic Cycling Club, Texas. I have recommended you to a couple of friends and hopefully they will contact you. University of Cincinnati Cycling Team. Peter...
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Wimberg Bike Coaching - Heart Rate & Power Zones
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Energy Systems and How To Train Them. Calculating Heart Rate Zones. HRmax – HRrest = HRreserve. HRreserve x target% ) HRrest = Target HR. HRmax of 180, HRrest of 50. 180-50 = 130 beats per minute (bpm). 130x5) 50=115 target HR for 50%. 60% = 128 bpm. 70% = 141 bpm. 80% = 154 bpm. 90% = 167 bpm. Your zones would then be:. 1 - 115 to 127, 2 - 128 to 140, 3 - 141 to 153, 4 - 154 to 166, 5 - 167. Zone 1 - 60-68% warm-up, recovery ride. Zone 2 - 68-76%. Zone 3 - 76-84% aerobic rides of several hours. 3 min av...
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Wimberg Bike Coaching - Energy Systems & How To Train Them
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Energy Systems and How To Train Them. Energy Systems and How to Train Them. There are three different energy systems that we use to replenish ATP (a high energy compound used by all cells in the body): Creatine Phosphate (CP), Lactic Acid, and Aerobic. We never use one system exclusively but instead use varying levels of all three depending on the effort. The Following Would Be More Specific Training Intensities For Each System. Aerobic: 1-3 hour efforts with heart rate from 65% to 85%. Download the Cycl...
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Wimberg Bike Coaching - RoadBikeRider and Other Links
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Energy Systems and How To Train Them. RoadBikeRider and Other Links. Expert Altitude Training Tips. Expert Sports Medicine Tips. How Can I Regain My Enthusiasm. How To Solve Painful Hot Foot. Overtraining and Overreaching Are Different. What's The Best Day For Leg Weight Training. Http:/ www.usacycling.org. Http:/ www.ambikerace.com. Http:/ www.qcw.org. Regional and National Event Calendar Site. Http:/ www.truesport.com. Http:/ www.mapmyride.com/user/1250551/pistolpete. Time Trials and Clinics.