La Fuga Cycling Academy Week One

The Cycling Academy is a completely new approach to Spring riding. Specially conceived for new cyclists and riders looking to improve, our residential Cycling Academy is the perfect place to hone your fitness and riding skills. Over the week the focus is on high quality coaching and fully supported rides to take your cycling to a new level. Features of the Cycling Academy include:

• Fully supported group rides catering for all abilities, lead by experienced and knowledgeable guides. We will run at least two groups to suit your fitness and experience.
  

• Skills sessions focussing on areas such as descending and group riding, and seminars on key subjects such as nutrition, to really boost your all-round cycling skills and fitness

• One-to-one consultations with a La Fuga Performance Coach to discuss your training.

• Flexible dates - can't come for the whole week? Come for a long weekend or even mid-week.
  

ALSO INCORPORATES RACERS WEEK - PERFECT PREPARATION FOR EXPERIENCED RACERS AND SPORTIVE RIDERS. CONTACT US FOR MORE DETAIL

Our Base

Our base in Mallorca is a tried and tested warm weather training destination for both pro and amateur riders from around the world with a great variety of roads from flat to mountainous to get you in great shape for summer.

Our hotel in Porto Pollensa, in the north east of the Island, is the perfect place from which to explore Mallorca. Overlooking the azure blue waters of the Badia de Pollenca, the four star hotel consists of low rise apartments, furnished to the highest standards and allowing easy access by bike. The hotel also features a luxurious wellness centre consisting of sauna, Turkish bath, Jacuzzi and both indoor and outdoor pools. Free wi-fi is available throughout the hotel to allow you to stay in touch. Sports massage is also available as an extra.

View photos from last year's Cycling Academy

CAN'T MAKE IT FOR THE WHOLE WEEK? CONTACT US FOR FLEXIBLE PACKAGES.

Structured endurance rides will feature daily, divided into different ability groups, with a following car providing mechanical support, extra drinks and spare clothing in the event of inclement weather. Experienced guides will accompany each group and pass on their knowledge as well as leading the group to the best cycling roads on the island.

The Academy will also feature full coaching support with La Fuga Performance coaches in residence to help you get the most out of the week. Cycling Academy director, Huw Williams will be in residence for the entire duration. Huw is one of British Cycling’s highest qualified coaches, and a regular contributor to many UK cycling publications including Cycling Weekly and Health & Fitness.

SKILLS SESSIONS AND SEMINARS

During the week of the La Fuga Cycling Academy, a range of skills sessions and seminars will be offered. The cost of these sessions is included in the price. You are welcome to attend as many or as few of these sessions as you wish with their aim being to transfer knowledge in the areas you feel are lacking.

Introduction to Descending

This session will boost your confidence of descending by teaching the fundamentals of downhill riding. The session will use a mixture of theory and practical coaching with video analysis to help you realise improvements in a short space of time. Mallorca has the perfect mix of roads to practice descending on and this session, combined with the daily group rides, will help you hone this important skill.

Group Riding – Do’s and Don'ts

Cycling becomes an easier and more enjoyable activity when you can understand the basics of group riding. From general group riding etiquette, to pace lines and echelons, this session will boost your confidence in riding in a group situation and give you skills transferable to all aspects of your cycling.



Introduction to Strength and Conditioning

The use of cycling-specific weight training is now a well established part of every elite rider’s training programme. Once dismissed as irrelevant to cycling, weight training is now seen as an important way to build strength in the key muscle groups involved in the pedalling action as well as strengthening supporting muscles in the core leading to an increase in efficiency and lowering susceptibility to injury. This gym-based session will introduce you to pick up some of the key exercises and techniques, and allow you to begin a programme on your return home.

How to Sprint

Doesn’t Cav make sprinting look easy! If you’ve ever sprinted with friends for a town sign then you’ll know there’s more to it than meets the eye. Unleashing a strong sprint is as much about the correct technique as it is about pure strength. This session will provide you with some great drills to boost technique, leg speed and leg strength.

Fundamentals of Sports Nutrition

Nutrition is important to improving performance but is a very wide topic area so . This session will examine both daily nutrition and specific event nutrition strategies and help you make positive changes that will realise improvements in your cycling performance.

What Is Periodisation?

Are you a generally fit individual who rides year round but finds it difficult to raise your game for the big sportive or race of the year? You could do worse than learning about the concepts of periodisation, the fundamental theory underlying all modern training techniques. During this session you will learn about how phasing your training, varying intensity and duration through the year can help you to realise and increase performance and attainment of top form just when you want it.

One to One Consultations

Your week at the Cycling Academy is the perfect time to consult with one of our expert coaches. Whether you have a specific question on an aspect of your training, or just want some general advice, our coaches will be available for consultations on a daily basis. If you are already signed up to a Personal Performance Plan these consultations will be free of charge otherwise these sessions can be booked for: £25 per half hour. With our coaches on hand, your week at the Cycling Academy is the perfect time to embark on a Personal Performance Plan and take your cycling to a new level.

Bike Hire

Through our local, hand selected bike hire suppliers we are offering bikes for hire at attractive rates for the Cycling Academy. Avoid the hassle and potential damage to your bike of flying and ride a 2011 Kuota bike for the duration of your trip. All bikes are fitted with compact chainsets and will be set up to your exact position in advance of your arrival. Bikes will be either Korsa Lite (aluminium frame) or Kharma (carbon frame) depending on availability.

What's Included

Seven nights half board 4 star accommodation
Airport transfers for you and your bike
Daily supported rides with guide and following car
Skills sessions and seminars with complete course notes
Complimentary energy drinks, gels and bars
Mechanic support

What's Not Included

Flights
Travel insurance
Drinks with evening meals
Incidental expenses
Tips / gratuities
Additional one-to-one coaching sessions
Sports Massage

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Mallorca Training Week Two (17 - 24 March)

The Knowledge

• Price: £845 Single Occupancy
• Price: £745 Double Occupancy
• Airport: Palma
• Trip Vibe: Over the course of the week you'll have the chance to get some great rides in, learn some new skills but also have time to relax and enjoy Mallorca in Spring.
• Bike Hire: £150 per week

La Fuga Cycling Academy Week One

Saturday

Arrival at Palma International Airport. Transfer by coach to our base in Porto Pollensa. A mechanic will be on hand to help you assemble your bike. A short ride may be possible depending on timings. The Academy Director will host a welcome meeting at the hotel bar in the evening.

Sunday

Today’s ride will be a generally flat ride through the rolling plains of central Mallorca; through olive groves and vineyards. It will provide a gradual introduction to riding before the more demanding mountain rides to come in subsequent days. The focus will be on building steady endurance and practicing group riding skills. Groups will cover distances ranging from 75 to 120km.

Monday

Our first excursion into the mountains will feature the stunning road to the tiny fishing village of Sa Colobra. The village is reached via a 9km sinuous descent, sure to sharpen up bike handling skills. Unfortunately the road is a dead-end so we come back the same way for a first real test of climbing. 80 – 120km route options

Tuesday

San Salvador is a popular destination for all cyclists visiting the island. A monastery perched atop a rocky outcrop in the centre of the island, San Salvador receives as many cycling pilgrims as it does religious devotees. The tough ascent is rewarded with 360 degree views across the entire island. 150km with shorter options available.

Wednesday

Wednesday is a rest day from group riding, allowing the body to recover and adapt but Accelerator sessions will be available to improve skills without providing additional training stress.

Thursday

The ride today takes into the heart of the Traumuntana Mountains with a range of routes from 100km to 160km with the ascent of Puig Major as the main challenge.

Friday

After yesterday’s tough ride, today we head for the most north-easterly point of the island, Cap Formentor. The undulating out and back route starts with a challenging climb out of Porto Pollensa followed by a stunning ride through the pine trees of the peninsula to reach the Formentor lighthouse, perched on the rocks. Retracing our steps back to Porto Pollensa, it’s a perfect last chance to stretch the legs before returning home. 60 – 100km route options

Saturday

Departure day. Again, our mechanic will be on hand to help with bike packing. You will be taken by coach back to Palma International Airport for the journey home.

La Fuga Cycling Academy Week One