2009 Development Plan & Goals

Development Commandments

• Train Moderately
• Train Consistently
• Get Adequate Rest
• Train with a Plan
• Plan to Peak
• Improve Weaknesses
• Listen to your body
• Commit to Goals

2009 Season Goals

• Attain 3rd Category Racing License
• Attain Gold Standard in Devil Ride Sportive
• Compete in Track League
• Complete South Downs Way in under 12 Hours
• Complete Work Ride in under 1 Hour

Development Goals

• Lifestyle
• Cut back on drinking alcohol
  
• Get at least 8 hours sleep as often as possible
• Get into a routine of getting up early and taking time to get prepared
• Keep Focused! Review development goals frequently

• Nutrition
• Keep well hydrated – drink 1-2 litres of water a day.
• Always have breakfast
• Fruit and Vegetables should make up the majority of all food intake

• Maintenance
• Wash bike at least once a week, keep chain clean and well lubed
• Check tyres frequently for cuts

• Technique
• Improve Posture on bike
• Improve bike setup to promote more efficient pedalling
• Concentrate on group riding without using the brakes

• Core Strength
  
• Get an assessment session to advise on exercises for core strength
• Including swimming where possible

• Training
  
• Drink a recovery drink within 20 minutes of completing exercise
• Stretch fully after exercise
• Stick to the training plan and don’t over train or train when ill
• Keep record of resting and standing heart rates to calculate morning warning
• Keep record of weight
• Improve speed endurance and overall speed

Development goals to be reviewed at the end of each training block.