CAPITOL VELO CLUB is dedicated to helping women develop the technique and strength to ride more proficiently by providing regularly scheduled training rides, clinics, and structured interval workouts.

MONDAY EVENING RIDES - The pace is easy to moderate (14-16 mph) and the distance approximately 25-30 miles. These are excellent rides for race-recovery, socializing, and building base fitness for endurance events.

THURSDAY EVENING RIDES -  The pace is moderate (16-19 mph) and the distance approximately 30-40 miles. These rides help develop the skill for moderate to fast-paced group riding and racing.

TUESDAY NIGHT INTERVALS - Intervals are short intense workouts designed to raise lactate threshold.

It never gets easier, you just go faster. — Greg LeMond