• Use of a heart rate monitor is required. Ideally a GPS type one -such as Garmin- or a power meter for monitoring training.
• This is a daily training plan. It includes information regarding the different training sessions, race planning, recovery, nutrition, and guidance on the use of a power meter or heart rate monitor.
• The price is $270 dollars per trimester. After the first three months of training, the price lowers to $250 dollars per trimester.
• Payments are taken in advance. If you live on another Country, the payment can be done through Western Union or Pay Pal.

Procedure

1. First consultancy:
   During the first consultancy we will discuss and decide the specific requirements of your training. This can be done either by email or phone call.
2. Exercise Stress test:
   The exercise stress test can be done at my office. If you live in another city or country, you can do the test in a Sports Center and send me the results by email.
   If you have a power meter you can do an FTP test of 20’, ideally in an uphill of 3% to 5% slope.
3. Training plan:
   The training plan will be handed to you three days after receiving the results of the Exercise Stress test or FTP test.
4. Process supervision:
   After 2 weeks of having started the Standard Plan supervision of the process will be conducted.
5. Results comparison – FTP test:
   The FTP test will be repeated after each training period of 6 to 8 weeks.

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• Use of a heart rate monitor is required. Ideally a GPS type one- such as Garmin- or a power meter for monitoring training.
• This is a daily training plan. It includes information regarding the different training sessions, race planning, recovery, and nutrition.
• The training process will be constantly monitored, depending on the information provided by the cyclist on the www.trainingpeaks.com platform.
• Consultancies can be done on a daily basis depending on the cyclist’s requirements.
• Payments are taken in advance. If you live in another Country the payment can be done through Western Union or Pay Pal.

Procedure

1. First consultancy:
   During the first consultancy, it will be discussed the level of training required by the cyclist. This can be done by email or phone call.
2. Exercise Stress test
   The Exercise Stress test can be done at my office. If you live in another city or country, you can do the test in a Sports Center and send me the results by email.
   If you have a power meter you can do an FTP test of 20’, ideally in an uphill of 3% to 5% slope.
3. Training plan
   The training plan will be handed to you three days after receiving the results of the Exercise stress test or FTP test.
4. Monitoring: The training process will be constantly monitored.
5. Fees:
   The fee for the first trimester is US$450 dollars. The following payments will be US$420 dollars per trimester.
   Payments must be taken in advance. If you live abroad this can be done through Western Union or Pay Pal.

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• The number of participants will be 10 maximum, to ensure detailed monitoring of the group.
• The workshop is usually run on a weekend.
• The workshop activities will be distributed within the 2 days in the following way:

First day:

• The theoretical explanations will be given on Saturday morning. We will discuss themes such as: heart rate monitoring, use of the power meter, the methodology of training, training periodization, nutrition, hydration in Mountain Bike, and emergency mechanics. This part will be adapted to the needs and interests of the group.
• On Saturday evening we will work on the abilities needed for bike riding. We will do technical tests for different levels.
• I will give a theoretical explanation and a practical demonstration for each test.

Second day:

• • On Sunday morning we will do a group ride to practice what you have learned.

Location:

• These workshops are usually run in Bogotá, but I have the availability to travel to different cities or countries.
• The workshop’s investment is US$500 dollars.

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