La Fuga Cycling Academy Week Two - incl Racer's Week16 March — 23 March 2013
The Cycling Academy is a completely new approach to Spring riding. We focus on more then simply providing a few warm, sunny routes to improve your conditioning, but also deliver an opportunity to improve your riding skill and knowledge as well. 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 on each day, to suit your fitness, experience and desire.
- Skills sessions focusing on areas such as descending and group riding, and seminars on key subjects such as nutrition, to really boost your all-round cycling skills, knowledge 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.
While week two of our Cycling Academy will still feature a full compliment of rides for any ability, just as week one, we're happy to again feature our racer's week as well.
Not exclusively intended for racers, this training is ideal for anyone already at a reasonable level of fitness & experience, who would benefit from added tactical expertise. This can be a major advantage - whether your goals include winning local races, getting the gold time at a target sportive or just beating your friends on the town-line sprint!
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, offering ideal training 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.
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. Using 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 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 too. 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.
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 sports nutrition
What's Not Included
Drinks with evening meals
Tips / gratuities
Additional one-to-one coaching sessions
Bike Rental Price:
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|PLEASE NOTE: DEPOSITS ARE NON-REFUNDABLE & NON-TRANSFERABLE|
- Price: £895 Single Occupancy
- Price: £795 Double Occupancy
- Trip Vibe: Over the course of the week you'll have the chance to get some great rides in, learn some new skills and also have time to relax and enjoy Mallorca in Spring.
- Airport: Palma
- Bike Hire: £150 per week
La Fuga Cycling Academy Week Two - incl Racer's Week16 March — 23 March 2013
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. The Academy Director will host a welcome meeting at the hotel bar in the evening.
Our camp starts with a ride in two parts. We will commence with a generally flat 70km ride through the rolling plains of central Mallorca, having a chance to get to know the riders in our group as we roll past olive groves and vineyards.
We'll then head north to the Coll de la Creueta - a 3.5km climb on a beautiful surface, which lets you and your legs know you've arrived and offers each rider an opportunity to assess their climbing and descending to start the week.
Day 2 is focused on descending, with our first excursion into the mountains allowing riders the option enjoying one of the cycling world's best descents down to the tiny fishing village of Sa Calobra, but be warned, it's a dead-end road, so the only way home is back up.
For those for whom enjoy and descend aren't yet paired, we offer our on-road descending practical - a perfect opportunity to have instant on-road feedback with experienced coaches, to perfect the technique and build the confidence to make the rest of your week's descending a truly enjoyable experience.
Ride distances are 80-110km.
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. 135km with shorter options available... and a damned fine cake-stop along the way!
Wednesday is a rest day from group riding, allowing the body to recover and adapt, but Accelerator one-to-one coaching sessions will be available to improve skills without providing additional training stress. For those who are keen to keep rolling and not waste any sunshine, we're happy to offer a route for a gentle spin and great scenery.
The ride today takes us into the heart of the Traumuntana Mountains with a range of routes from 100km to 140km, featuring the inspiring climbs of Soller and Puig Major as the main challenge.
Our last day of riding revisits some of the best terrain the island has to offer, while throwing in some fantastic surprises too. Riders will have a chance to appreciate every gain made in their group riding, descending and, if they play their cards right, hopefully their sprinting too!
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.