Training Resources

This page includes training plans, how to get started with the team, and a variety of training tips. If you find a great resource that you'd like posted here, let Mike know about it.

 

Getting started with Team Sheeper

Here's an overview of what to expect from Team Sheeper workouts. During the week, our workouts are often varied and provide a mix of runs, rides, swims, combos, spins, Pilates, and more. The big days are Tue-Wed-Thu with Mon and Fri typically for active recovery. On the weekends, our foundational bike rides and long runs are competitive and provide the opportunity get in mega miles.

Cycling Notes

On Saturdays, our bike ride includes a group coached by Hani Juha. He leads our intermediate group on a course that may be shorter and more reasonably paced than Tim's group. If you happen to feel that you're not even up for Hani's ride, show up anyway and at the start of the ride ask Hani about a more suitable route. You may have company!

On Wednesday nights during the daylight savings time, our workout is a fast bike ride. Along with the coaching by Tim, this workout also features an intermediate group coached by Hani that focuses on more basic group riding skills and pacing.

In addition, Hani hosts his famous "How-To" clinics for cyclists, scheduled throughout the year. Topics include: How to Fix a Flat Tire, How to Repair and Install a Chain, How to Adjust and Maintain Your Bike. Check the Workout Schedule for dates and times.

 

Training FAQ

Q: My fitness has slipped due to travel. What do I do if I'm not feeling up for the particular workout that's on the schedule?

A: Please come to workouts anyway! You can quickly speak to the coach and get a suggestion for a lower-key approach. Or, plan to complete all the exercises in the workout but only to the level you can sustain — slow down the reps or rest more frequently, slow your pace or cut the number of intervals. For example, on Saturdays, you can start out riding with Hani's group but if you're going to be short of energy (or time), plan to shorten the route. Just be sure to let the coach know so that the group doesn't go looking for you! In all cases, don't hesitate to ask about how to approach any workout.

Q: The team's group emphasis is great, but what if I'm looking for an individual training plan?

A: We encourage following your own plan, but the team doesn't offer this specific service. Athletes have different needs, from those who want daily input from a coach to those who want guidance about periodization of a season. In all cases, Team Sheeper membership can complement individual training plans:

  • There are many online and one-on-one coaching programs, and we can recommend some locally.
  • If you engage a coach, you can still join Team Sheeper workouts so that you don't have to train by yourself.
  • If you structure your training using an online program, you can enhance your learning with Team Sheeper's collective knowledge and experience.

Q: What if my training plans don't correspond with individual Team Sheeper workouts?

A: We welcome your participation in all activities. However, if your workout requirements disrupt the objectives of a Team Sheeper workout, we respectfully ask that you choose another session. For example, if your training plan requires a bike workout of sprints or intervals, please don't join a base-building ride that's designed for long, slow distance. This would be like coming to a Pilates class when you need an aerobic workout that day — simply doesn't make sense.

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