Hi City Alpers
Pour yourself a drink, this information share is a little longer than usual but it's a MUST-READ for all the exciting things to come. The sun is shining, several of our master members have had their first ‘prik’, travel options are starting to open up...it just feels so, so good to slowly be moving beyond the 1.5m world into Summer!
Our new schedule is all about tapping into and celebrating good weather, Summer vibes and coming back stronger than ever, together. It's the comeback schedule we all need.
See new fun additions below, as well as a short explanation on the ‘why’ behind the structure.
Intensity distribution - the importance of easy days and hard (indoor) days!
In the early 2000s, Dr. Stephen Seiler, an American sports scientist based in Norway, led a study to determine how elite endurance athletes train and found a remarkably consistent pattern: world-class triathletes, cyclists, Nordic skiers, rowers, runners and other endurance athletes in all parts of the world did approximately 70 to 80 percent of their training at low intensity and the remaining 20 to 30 percent at moderate and high intensities.
AT CITY ALPS, we encourage all of our athletes to use the 80/20 or 70/30 rule as a general framework in planning and executing their training, where possible (there are some exceptions to this approach for time-crunched cyclists and runners). Try to make your easy days easy and your hard days hard. And indoor classes are great for those hard days - no need to worry about traffic lights, other cyclists, traffic or bad weather - you can simply focus on your technique, the cues from your coach and the music, with zero interruptions!
think lots of time in the saddle or on the feet this Summer in zone 1 and 2 on easy out rides and runs with mates or the City Alps RIDE OR RUN CLUB as well as City Alps ENDURANCE RIDE classes
think at least 2 or 3 indoor RIDE classes per week at moderate (zone 3, POWER RIDE Classes) and high intensities (zone 4 or 5 PEAK RIDE classes) and RUN CLUB intervals. If the class type for the day doesn't fit with your training, you can of course come anyway and just adjust your FTP for that session.
Don't forget about durability and injury prevention. Vitamin D is not your only friend this Summer!
Our strength and conditioning training at City Alps is always curated with cyclists and runners in mind to build functional strength, work on any potential imbalances and strengthen your core for more stability. We really encourage you to get some strength and conditioning work in every single week, whether in indoor RIDE & STRENGTH, outdoor MOUNTAIN FIT, outdoor weighted STRENGTH classes or outdoor and zoom CORE and BAND CAMP classes. It will make you a lot more durable and injury proof. Durability is a quality we really believe in and focus on at City Alps, and it's part of our mission to stay #adventureready for a life time, not just now.
CLUB RIDE & LONGER (TRAIL) RUNS
City Alps Club Rides and Runs are back in a big way this Summer. We will be alternating every Sunday with SUNDAY FUNDAY community out rides and runs. Kicking off this Sunday with an out-ride (we would LOVE it if you could all try join us for this first edition). For the RIDES, there will be, subject to numbers, two groups and we will always leave from City Alps. The racing snakes at 32 km/h and the cruisers at 28 km/h. We will select a route of between 80-100 kms. For the RUNS, there will be two route options - 10km or 21km and we will often try to get to the trails in and outside of Amsterdam for these. It may mean taking a train/cars to the location but all this information will be communicated to you in advance.
How it will work -
You should book online in the usual way
Every Wednesday, we will send our members an email with the details for meeting up that Sunday
All details will also be communicated via our CITY ALPS CLUB whatsapp group so if you are not yet on this, please let us know so that we can add you. The group is closed for chit chat (it will only be for us to post details of meet-ups) and then on Mondays we will open it up to all members to post their ROLL CALL pictures from the weekends' micro-adventures. Excited to bring this back
We will also keep an on-going list of all Sunday meet-ups on our website if you want to check in with what will be coming up
SUNDAY RIDE: always leaving from City Alps at 09:00. Please bring along spare tubes, your travel card, tools, water and snacks. We might stop for a quick coffee during or after the ride, depending on the route
SUNDAY RUN: our meeting location for these runs will depend on where the run leaves from. We will still aim to start running at 09:00 where ever it is so that may mean taking early public transport or driving in a car pool. We love to get to the trails (for example at Kennermerduinen, the beach, Utrechtseheuvelrug, Amsterdamse Bos etc.)
SOCIAL THURSDAY EVENING'S
OUTDOOR RIDE, RUN AND/OR SWIM
On Thursday evenings, the studio will be closed for Summer. We would love Thursdays to be an evening where our community gets together for a wonderfully active social evening (within, of course, the current government COVID-19 guidelines).
How it will work -
Meeting time is 18:30 at Steigereiland (at Café Restaurant Vrijburcht) which is a 15 min cycle from City Alps... super easy!
Feel free to choose your activity - there is a wonderful spot to swim just in front of the cafe, or you can run in and around the eiland or Diemerpark or cycle towards Muiden or just stick to loops around Diemerpark. You may also decide to combine two of these activities in a brick session. Go solo or team up with other City Alpers for 90 minutes of movement. We will all finish off at 8pm for a drink together at the cafe
Please book for these sessions online as usual
UPCOMING 6-WEEK COMEBACK CHALLENGE ...
As some of you already heard, we were planning for a 6-week indoor CLIMB LIKE A PRO ride challenge in April, which of course never went ahead due to being closed. We were waiting to open our doors again to see if the timing would still work - but since so many people have recently told us that they are planning Summer trips soon and might not be able to commit to the full training block, we have decided to postpone this amazing program to next year April (the perfect time to train for the hills before committing to a City Alps Cycling trip).
And so instead ...
We will soon be launching a 6-week COMEBACK STRONGER challenge, starting 21 June. We will give you the all-time City Alps favourite 'sticker calendars' to try commit to a weekly dose of 2 indoor rides, 1 strength session and, at least, 1 outdoor endurance ride or run session. Watch this space for more details and sign ups ... COMING SOON!