We are thrilled to welcome you to the HKUST Cycling Racing Team!

Up until now, our club has focused mostly on leisure and group rides. While those are fantastic for building community, this specific group is our first step into structured, systematic, and competitive training.

Our goal is to help you get fitter, faster, and more powerful on the bike. You will be guided by our designated team coach, Mark (JI, Yu), who will provide individual training plans and monitor your progress.

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Is the Racing Team Right for You? (Self-Evaluation)

Before diving into the setup, we want to be completely candid: structured training is a demanding process. It requires physical exertion, mental toughness, and excellent time management. To help you decide if you are ready for this commitment, please consider the following:

• Your Baseline Fitness: Have you participated in physically demanding sports before? Whether it is running, hiking, or swimming, having a baseline of aerobic fitness and knowing how to push your body is highly recommended before joining a racing team.
• The Time Commitment: You must be able to manage your time effectively. We will generally schedule three training sessions per week (two on weekdays, one on the weekend).
• Focus and Discipline: We expect you to prioritize the schedule. While you may not always be able to complete the workouts with the group due to class or work conflicts, you are still expected to finish the training on your own time.
• The Bottom Line: If you are just looking for a casual weekend spin, our regular club rides are the perfect fit! But if you are ready to suffer a little bit, stick to a strict schedule, and see incredible gains in your cycling performance, you are in the right place. </aside>

Step 0: Join the group chat on WeChat

Join the WeChat group first for communication. Please contact club admin for joining the training group.

Step 1: Sorting Out Your Gear

Before we can train, we need to make sure you have the right tools for the job.

• The Bike: You don't need a professional-level racing bike, but you do need a road bike in good, safe working condition. If you currently only have a commuter or a heavy mountain bike, speak to the coach—we can help advise you on an entry-level road bike that fits your budget. Make sure your tires are pumped, your chain is lubed, and your brakes work perfectly.
• The Safety Essentials: A well-fitting helmet is non-negotiable. You should also bring water bottles (hydration is key for training) and a basic puncture repair kit.
• The Tracking Hardware: To do structured training, we require data.
  • Level 1 (Minimum requirement): A smartphone to track your rides and a heart rate monitor (usually a chest strap). Heart rate is the most basic way we measure how hard your body is working.
  • Level 2 (Recommended): A GPS cycling computer (like a Garmin or Wahoo). This sits on your handlebars and makes it much easier to see your training targets while riding.
  • Level 3 (Advanced): A Power Meter. This is the gold standard for cycling training. This gives the coach sufficient data to analyze your training.

Step 2: The Software Setup

We use two main pieces of software to manage your training. They are both free to use for basic functions. Think of Strava as the recorder and Intervals.icu as the brain.

1. Create a Strava Account

Strava is a social network and tracking app for athletes. It will act as the middleman to collect your ride data.

• Go to Strava.com (or download the app) and create a free account.
• When you record a ride on your phone or cycling computer, it needs to be set up to automatically sync to this Strava account.

2. Create an Intervals.icu Account

This is where the magic happens. Your coach will use this site to build your plan, and you will use it to see what you need to do each day.

• Go to Intervals.icu and sign up.