Find a Club

MCF member clubs welcome new members of all levels. Here are just a few.
Coulee Region Youth Cycling
Contact:  Larry Martin
Website:  www.teamborah.com
 

Category 6 Racing Squad

Contact:  Drew Ruggles
Website:  c6rs.com

 

Ramsey Cycling Club

Contact:  David Lunde
Website:  ramseybicycle.com

 

Training Video

Feature Video

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- Nutrition Tips

- Pre-race Nutrition

- Race Recovery

- Base Miles

- Body Conditioning

Road Racing Video

Feature Video

More Road Racing Videos

- Licensing

- Teams

- Choosing a Race Bike

- Road Bike to Race Bike

- Starting a Race

- Cornering

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Road Training

Road Race TrainingWe can't race every day, but regular work on and off the bike is critical to weekend success.  A good training routine includes clear, achievable goals, balanced exercise and equal emphasis on sprinting, climbs and endurance.  Of course, consult your doctor before beginning any exercise routine.

Plan your work - Developing a training schedule will help keep the focus on your goals.  The race season is long, so don't overwork your body too early in the season.  A good schedule will run over the course of several weeks, include a variety of intensities and skills.  Another element of a good schedule:  Rest days!

Stay balanced - Cross-training is an important part of any cyclist's routine.  Cycling works specific muscle-groups and ignores others.  Weight-training, running and other athletic activities can all help maintain the balance in your body and help prevent injury.

Be Flexible - Stretching is critical to building strength and preventing injury.  Cyclists must pay particular attention to low-back, hamstring, calf and quad stretches.  If you're so inclined, yoga can provide improvements in flexibility and strength.

Practice what you race - Road races include sprints, climbs and long, hard efforts. Any good training regimen will include some of each of these, too.  Group rides are great opportunities to work these skills - and even simulate race conditions.  Unless you're a crit specialist, sprinting should be only one part of your training program.  Avoiding hills and endurance rides will reduce your ability to stay in the peloton during road races.

 

 
Crosstraining

Practice makes perfect, right?  That's certainly true, but overtraining can be a mind-numbing and painful result of overemphasizing cycling in a fitness routine.

Crosstraining can help alleviate boredom from too much time on the bike and can help build strength and endurance.  Crosstraining is a great way to strengthen muscle groups that get neglected while cycling.  It can also help improve cycling strength by asking those muscle groups to do things in new and different ways.

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Training for Climbing - Do Some Hills

The absolutely best way to improve climbing is to get on the bike in the Spring and work on climbing. Find some rolling hills and use them like intervals with short bursts of climbing followed by spinning on the flats.

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Half-time: Take A Mid-Season Break

Most sports have an off-season. Not so in cycling.  Even in Minnesota, it’s possible to race all year long.  An off-season break is critical to a good cycling season.  So is a well-timed mid-season “half-time”.

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