GFNY Cozumel Mexico, 10 Noviembre 2019

No te pierdas la oportunidad de participar en uno de los principales eventos ciclistas del año.

King of the Wind

 

ATLETAS – El GFNY Cozumel tiene entre sus objetivos la promoción del ciclismo entre los atletas amateurs cualquiera sea su nivel. Por eso les hemos preparado unos planes de entrenamiento adaptados a los diferentes niveles de rendimiento, tiempo disponible para dedicar a los entrenamientos y herramientas técnicas y analíticas disponibles por cada uno.

Por eso GFNY Cozumel ha establecido una alianza estratégica con FORTIA TEAM para el desarrollo, implementación y seguimiento de dichos planes. Nuestros embajadores en CDMX, Monterrey y COZUMEL, son miembros de esta compañía, han entrenado con ustedes durante las rodadas preparatorias, les han estado aconsejando con publicaciones y tips, y ahora han preparado 3 planes de entrenamiento adaptados a los ciclistas mexicanos, con soporte local y presencia en entrenamientos grupales.

Dichos planes de entrenamiento combinan todo el conocimiento metodológico de la planificación deportiva del alto rendimiento, adaptada a las realidades del atleta amateur o semi-profesional. Los planes buscan ayudarte a superar tus límites de manera segura, eficiente y equilibrada, para que integres tus entrenamientos y preparación en el resto de tus obligaciones profesionales y personales

 

 EQUIPO FORTIA TE CONVERTIRA EN UN CAMPEON

 

 

 

Fortia Team es una empresa de servicios deportivos enfocada en ayudarte a superartus límites cualquier sea tu nivel deportivo, utilizando herramientas y metodologías del deporte competitivo y adaptadas al deportista amateur.

Nuestros entrenadores están especializados en metodología deportiva y su adaptación biomecánica al atleta como tú que tiene una vida, familia, trabajo y siente esta pasión por el ciclismo. Deportistas que tienen que compaginar sus entrenamientos con sus actividades diarias y por tanto requieren hacerlo de manera segura (sin lesionarse), de manera efectiva (con grandes mejoras) y de manera equilibrada (con el tiempo que disponen y en los horarios que disponen).

Esto es Fortia, un equipo de entusiastas ex-atletas de alto rendimiento y actualmente en la práctica amateur que quiere compartir sus conocimientos contigo para ayudarte a ser un mejor atleta sin importar tu condición física, edad u objetivos.

 

Selecciona alguno de los paquetes y empieza a entrenar hoy!

$200MXN MENSUAL



PLAN COMUNITARIO

Únete a Fortia y al equipo GFNY para los entrenamiento grupales y se asistido por expertos y tus compañeros. Este es un plan perfecto que te enseñará cómo supervisar tu rendimiento y construir una estructura de entrenamiento semanal. Te unirás a un calendario mensual de entrenamiento con ejercicios diarios y explicaciones completas sobre cómo completar cada entrenamiento al 100%. El Plan Comunitario es un plan divertido sin el estrés de ser supervisado por un entrenador personal, pero con todas las instrucciones detalladas de un entrenador . Para aquellos que quieren un poco de libertad en su rutina de entrenamiento, pero quieren grandes resultados para GFNY Cozumel este es el mejor plan para elegir.

 

LO QUE OBTIENES

• Acceso a calendario de entrenamiento mensual        • Rutinas de trabajo basadas en la frecuencia cardíaca, poder , y entrenamientos escala RPE.
• Acceso a sala de chat con el grupo de entrenamiento. •Linked Trainingpeaks account
• Explicación completa de cómo hacer cada entrenamiento / intervalo. • Entrenamientos especiales diseñados para el curso GFNY Cozumel.

 

 PREGUNTAS

$2500MXN MENSUAL



PLAN DE COMPETITIVIDAD

El programa competitivo es para los atletas que tienen experiencia con la formación estructurada y están en busca de lograr su mejor resultado el día de la carrera. Después de una amplia consulta, vamos a crear un programa personalizado que se basara en su condición física y objetivos personales. Las actualizaciones en su plan se realizan cada dos semanas después de un análisis detallado de los entrenamientos previos. El contacto con tu entrenador será amplio, con correos electrónicos semanales y 2 llamadas telefónicas mensuales trabajaran juntos para establecer y alcanzar su mejor potencial.

Athleticamps cuenta con staff que habla español.

LO QUE OBTIENES

• Consulta Integral y Análisis 2 veces por semana con el entrenador • Análisis de ritmo cardíaco y potencia (quincenal)
• Programa de entrenamiento personalizado •Linked Trainingpeaks account
• Cuenta personal Vinculada a TrainingPeaks • Aprende técnicas y consejos para entrenar y competir a tu máximo.

 PREGUNTAS

$1000MXN MENSUAL



PLAN ENTUSIASTA

Nuestro programa entusiasta está destinado a los atletas que han estado rodando sin una estructurado y ahora necesitan una orientación más específica para el GFNY. Su entrenador tendrá una consulta inicial para entender sus objetivos en la carrera y desarrollará un programa mensual detallado para que usted siga. Con una amplia comunicación incluyendo 2 correos electrónicos y una conversación telefónica al mes, tu progreso será rastreado y tu programa puede ser ajustado para mantenerte en un buen rumbo.

LO QUE INCLUYE

• Consulta exhaustiva y análisis • Cuenta personal vinculada a TrainingPeaks
• Comunicación mensual con el entrenador • Análisis de potencia y ritmo cardíaco Mensual
• Programa de entrenamiento de mano incorporado • Aprenda técnicas y consejos para entrenar y competir a tu máximo.

PREGUNTAS

 

"He entrenado por mi cuenta por más de 10 años, pero cuando empecé a entrenar con Bruce vi resultados en menos de un mes. Él sabe cómo motivarme y armar un plan que realmente marca la diferencia. Hay muchos entrenadores por ahí, pero sólo unos pocos que realmente se preocupan y te escuchan, y Bruce es asi"

Shaun Gad
Co Founder GFNY Cozumel

 

Informacion de Entrenamiento

Riding in the Wind


Entrenamiento Gratuito

 

 

Training Articles


Hello GFNY Cozumel riders and greetings from AthletiCamps!  We hope you have been able to train hard and enjoy yourself as you prepare for the race coming in November.

August is nearly behind us and with the time we have left until race day I want to address a training topic that can have significant impact on how strong you ride and finish the Gran Fondo.  Today’s topic is cadence.  As it applies to cycling cadence is the number of times your pedals make a full revolution over the span of a minute.  Cadence and torque are directly related vis-à-vis power.  For example, to hold 380 watts at a cadence of 80rpm, you need to produce an average of roughly 50 Newton Meters of torque.  Holding 110rpm at 380 watts will require an average torque of about 34 Newton Meters.


The significance of this is that you can determine whether to mash harder on the pedals or spin the pedals faster to hold your target power (or you can proxy heart rate for power if you prefer).  Here are a few basic principles to keep in mind as you put some finishing touches on your race preparation.


1. Optimal cadence is a myth – There is no single cadence model that applies the same to all athletes.  The human body tends to fall into a naturally selected cadence without trying to hit a specific number.  We have heard people talk about anywhere between 90 and 100 rpm being optimal, but not all people are wired the same.  Some very successful time trialists mash at 85-90 rpm, while others spin 100-105.  
2. Your own personal cadence preference will change – As you train and adapt to various environmental factors (climbs, headwind, etc.) your cadence will adjust.  If you have some knee irritation or other leg/hip related issue your body will naturally perform better and hold up longer with a higher cadence.  Higher torque generally stresses your joints and tissues more than an increase in cadence will.
3. Train at a variety of RPM’s – By forcing your body to adapt to both lower and higher cadences you will have the ability to handle all types of terrain, weather, and other demands that race day will throw at you.  One drill we recommend Slow Frequency Repetitions (SFR) intervals that occur at a very low cadence with a very high torque.  This promotes multiple adaptations, but one of the most significant is the ability to push a bigger gear to hold a higher power.  By getting used to the sensation of high torque, low RPM you will know how to handle it come race day. 
4. When resistance is high you can respond to speed/effort changes more easily with higher cadence – Whether climbing an iconic pass used in Le Tour de France or grinding into a cross headwind in Cozumel, responding to rapid changes in pace is easier done when spinning a faster gear.  This is even more true when the pace is already very high because the torque you are applying is great.  It is easier to increase spin rate than it is to add more torque.
5. Don’t get too hung up on achieving something specific – My mother used to tell me not to sweat the small stuff.  Your body knows what it needs to do and will find a way to operate most efficiently.  Training will definitely help you change your efficiency at higher or lower RPM’s than you are used to, but don’t stress about becoming a masher if you typically spin, or becoming a spinner if you typically mash.  Ride the cadence that allows you to have the most fun.


Having the ability to change your spin rate as demands dictate is a tremendous skill to have during a race or ride.  Each rider should determine what their general cadence preferences are and spend some time training at both higher and lower RPM’s.  These differences should be enough to make you feel a little bit like a fish out of water.  By spending time above and below your comfort zone you will force your body to adapt and be prepared to change as necessary.  


Questions?  Feel free to contact us or sign up for one of  our GFNY Cozumel training programs!


Ride safe, ride strong,
Bruce     READ MORE.....

 

THE HEAT IS ON - 5 Essential Tips to Successfully Riding in the Heat


One of the more prevalent features in Cozumel is the combination of sun and humidity.  It provides a tremendous amount of light, feeds the plants, bronzes the skin, creates energy, and keeps things pretty darn warm.  Specifically for the GFNY Cozumel we will focus on addressing that powerful heat and humidity combination.  Most of our cycling energy expenditure is used in the dissipation of heat, rather than generating the power to go fast on the bike.  The hotter it is, the harder it becomes to perform at your peak level.  In this article we will address our top five tips to prepare for your best ride, despite the temperature.
Get acclimated - In order to perform in the heat you have to prepare in the heat.  Do not be afraid to go out in the middle of the day and do your workout.    Normal workouts in the heat for 5-10 days should provide acclimatization.    As a rule of thumb, reduce exercise intensity to about 60-70% during this period.  And contrary to popular belief, just sitting at the pool in the heat doesn’t help!  You must exercise in that heat to achieve adaptation.
For those of you traveling from cooler climate and the race is in late November, you can take advantage and ride indoors in a warm room.  Just make sure you put a fan on you and drink plenty of fluids.
Hydration – In the weeks leading up to the event you need to start “loading.”  During the event, drink cool but not ice cold water.  Dowse your body with water as often as possible to help the wind cool you off.
Refill bottles often and use electrolytes to replace loss during exercise.  You will never be able to completely replace what you lose, but strive for a 500-1000ml (16-32 oz) every hour. Separate the amounts into 10-20 minute increments.  Try not to drink straight water, as drinking a solution with sodium will allow the fluid to be retained.  After exercise, replace with 200-350ml (6-12 oz) amounts every hour. 
There are many products on the market that have the correct ratio’s of carbohydrates and electrolytes.  They are simple to use and pre-packaged, just make sure you stick with one that you like and don’t experiment the day of the event.
Protect yourself - Wear sunscreen, wear protective and cooling clothes, find as much shade as possible (rest stops, on the road), wear light colored clothes (socks and shoes), wear technical fabrics that breathe.  There are a variety of products on the market that allows moisture to wick away from the skin.  And for all the men,  it may make sense to shave those beards! 
Know before you go -Research the weather forecast for race day.  Know when the heat will begin to increase and when it will be at its peak.  Do your best to be as far along in the ride as possible before that spike.  I know that the race begins early that morning, so that is good thing.
Know your limits -   While it is good to acclimate yourself and to push yourself, it is also important to know when you must back off – or even call it a day.  Overheating can cause several significant problems that you need to avoid.  If it does happen, the best possible thing is to get into an ice bath.  Ice baths can increase the body’s ability to cool up to 26 times normal than when you are exposed to a similar air temperature!
As tempting as it is to push yourself on race day it is important to go at a sustainable pace.  Without question we cannot sustain the same pace on hot days that we can on cool or moderate days.   Be smart, know your limits and listen to what your body is telling you!


Ride safe, ride comfortable and ride strong!


The AthletiCamps Team     READ MORE.....

 

 One thing is for certain with regard to the race this November - there will be wind….and plenty of it.  Simply put, GFNY Cozumel = Wind.  Even light wind offers a special challenge for all racers.  Learning how to understand the effect of wind on riding and navigate through it will give you a distinct advantage over others.  Below we will discuss key strategies to prepare you for whatever race day brings.     READ MORE.....