by Michael Roberts | Jan 24, 2016 | C4 Cycling
Tentative Race Schedule
Feb 6 – Ace Speedway, Elon
Feb 21 – Keep Raleigh Boring Crit – Raleigh, NC
Mar 6 – Bull City Grand Prix, Durham
Mar 12 – Michelin Test Track Crit, Mountville, SC (maybe?)
April 9 – Dilworth, Charlotte, NC
April 23 – Wolfpack Classic?!?!?
April 30 – Charlotte Criterium (? check on details)
May 1 – Belmont Criterium
May 7 – Falls Lake RR, Raleigh, NC
May 21 – Park Circle, Charleston, SC (Crit Champ)
May 24 – 27 – Masters National Championships, Winston-Salem, NC.
May 29/30 – Winston Salem Classic (Memorial Day)
Jun 11/12 – NC/SC RR Championships
Jun 18 – NC/SC TT Championships, Mt. Pleasant, SC
Jun 25 – Double Down, Kershaw, SC
** Vacation July 16 – July 23 **
Jul 23 – Hendersonville Crit
Aug 4-7 – Crossroads Crits
Aug 20 – Iron Hill Criterium, West Chester, PA
Aug 28 – Carolina Cup, Greensboro
Sep 3 – Anderson Omnium, Anderson, SC
by Michael Roberts | Feb 8, 2015 | C4 Cycling
Feb 14/15 – Wolfpack classic RR and crit
Mar 14 – Ace crit
Mar 22 – Bull Street Crit (Durham)
Mar 28 – Ace crit
Apr 5 – BHB Sunday crit
Apr 11 – Dilworth/Novant crits
Apr 12 – Belmont
Apr 12 – BHB Sunday crit
Apr 19 – BHB Sunday crit
Apr 25 – Athens Twilight
Apr 26 – BHB Sunday crit
May 3 – BHB Sunday crit
May 9 – Downtown Asheville crits
May 10 – BHB Sunday crit
May 16 – Army’s Army charity ride (Falls Lake RR)
May 17 – BHB Sunday crit
May 17 – Tour of Winston Salem Gran Fondo
May 24 – BHB Sunday crit
May 30 – Winston Salem Crit
May 31 – Winston Salem RR (UCI)
May 31 – BHB Sunday crit
Jun 6 – Triangle Velo Crit
Jun 7 – BHB Sunday crit
Jun 12/13/14 – Pisgah Omnium
Jun 14 – BHB Sunday crit
Jun 20 – Apex RR
Jun 21 – BHB Sunday crit
Jun 27/28 – NC/SC Regional RR Championship
by Michael Roberts | Jan 3, 2014 | C4 Cycling
Here are the races I’m thinking about for 2014. Tentative…
- Saturday, January 25 – Ace Speedway, Altamaha, NC
- Saturday, February 1 – Ace Speedway, Altamaha, NC
- Saturday, February 15 – Wolfpack Classic, Raleigh, NC
- One of the Greenville, SC series races (probably Saturday, March 1st)
- Saturday, April 12 – Dilworth Crit, Charlotte, NC
- Sunday, April 13 – Belmon-Charlotte Omnium, Charlotte, NC
- April 18 to April 25 – VACATION
- Saturday, April 26 – Tour de Moore
- Sunday, April 27 – Brick City Crit, Sanford, NC
- Saturday, May 31 – All that Jazz Crit, Cheraw, SC
- June 14/15, NC Road Race championships
- June 21/22, Blythewood Omnium, Blythewood, SC
- ** Possible ** Saturday, June 28 – Brownstown Road Race, Brownstown, PA
- Saturday, July 12 – NC Crit Champs (probably in High Point, NC)
- July 29 thru August 2 – Crossroads. Probably not able to do all of them. But maybe Friday, Saturday and Sunday.
- Saturday, August 9 – Orange Star Crit, Cary, NC
- August 22, 23, 24 – Raleigh Omnium, Raleigh, NC
- Saturday, September 6 – High Point Classic, High Point NC
base mile training guide:
base gym workout guide:
http://coach.dancoy.com/archive/Strength_Training_for_Cyclist.pdf
by Michael Roberts | Jan 9, 2013 | C4 Cycling
Here are the races I’m going to plan for in 2013. After July 1st, I won’t be able to plan much of anything, so here goes.
- Saturday, January 26th – Ace Speedway
- Saturday, February 2nd – Ace Speedway
- Saturday, February 9th – Wolfpack Classic RR
- Sunday, February 10th – Wolfpack Classic Crit (if it’s not collegiate only)
- March 2nd/3rd – Carolina Pain Inst. Race Weekend, Winston-Salem, NC.
- March 9th/10th – Blythewood Omnium, Bllythewood, SC
- April 6th/7th – App State Race weekend, Boone, NC
- Saturday, April 13th – Dilworth Crit, Charlotte, NC
- Sunday, April 14th – NoDa Crit, Charlotte, NC
- Saturday, April 20th – Duke U. RR, Durham, NC
- Saturday, April 27th – Tour de Moore RR, Southern Pines, NC
- Saturday, May 4th – Asheboro Crit, Asheboro, NC
- Sunday, May 5th – Denton Crit, Denton, NC
- Saturday, May 18th – Gyro RR, Raleigh, NC
- Saturday, June 15th – Dragon’s Circuit, Pope Air Field, NC
- June 22nd/23rd – NC RR Championships, Southern Pines, NC
by Michael Roberts | Sep 16, 2012 | C4 Cycling
So here are a few examples of cycling intervals to increase speed and stamina. Intervals shouldn’t be done more than 2 to 3 times per week, as they should be strong workouts for your heart. They following listings can be done while NOT doing group rides.
OPTION #1 – True intervals
This is one of the best interval training workouts you can do to improve fitness. It burns lots of calories in a short amount of time.
How to do it:
- Warm up for 15 minutes.
- 3 minutes at 90 to 95 percent of your maximum heart rate. Max heart rates are ‘usually’ in the 180 range, so somewhere above 160 or 162 bpm. Take 3 minutes active recovery (you’re still moving, but at an easy pace) and repeat the 3 on/3 off pattern 3 to 4 more times.
- Finish with a 10-minute cooldown.
- Bonus benefit: This workout is like weight training for your heart—it strengthens your cardiovascular system, which improves your overall health.
OPTION #2 – Sprint work
This workout is used to increase speed, and increase sprinting distance and intensity.
How to do it:
- Warm up for 15 minutes, adding a few 20-second bursts at the end to prepare for the workout.
- Sprint for 30 seconds at a nearly all-out effort.
- Take 3 minutes active recovery and repeat the 30 seconds on/3 minutes off pattern 5 or 6 more times.
- Finish with a 10-minute cooldown.
- Bonus benefit: Because of its very high intensity, this workout is very short.
OPTION #3 – The Ladder
How to do it:
Warm up for 15 minutes, adding a few 20-second bursts at the end to prepare for the workout. During the work periods, you should raise your heart rate above 160 bpm.
Build and taper the workout like this:
- 30 seconds sprint/30 seconds recover
- 1 minute sprint/1 minute recover
- 2 minutes sprint/2 minutes recover
- 4 minutes sprint/4 minutes recover
- 2 minutes sprint/2 minutes recover
- 1 minute sprint/1 minute recover
- 30 seconds sprint/30 seconds recover
Finish with a 10-minute cooldown.
Bonus benefit: This major calorie-burning interval training plan gives you the best of both worlds—high-octane cardio and muscle-sculpting sprints.
