Start Off the New Year With Indoor Fitness Training

We will be offering two evening sessions starting (January 2nd) on Monday and Wednesday at 6 PM and two morning sessions starting (January 3rd) on Tuesday and Thursday at 7:30 AM. Focus will be on improving functional threshold (cycing fitness). As well, I will provide areas for improvement in swimming and running for the multisport athlete, coaching consultations for your remaining days of training and core stability. Each class is limited to six people. The cost for the 12 week program is $225.

Participants will need to bring their bike, shoes, water, towel,  indoor trainer, and heart rate monitor or power meter.  

We have room to store the bikes and trainers if you want to keep it at the shop for the next session.

Also we are offering discounts on indoor trainers for clas participants.

The first session for each participant is to determine their training zones. Below is the protocol I will be using for this fitness test.

Be sure your body is rested, this is like a short race effort. 

1. 10 minutes easy warm up
2. 2 x 1-minute wind ups with a minute rest between
3. 5 minutes easy
4. 3 minutes all out (hard at first, but not so hard that you can't complete the effort)
5. 5 minutes easy
6. 15-minute time trial effort (like the previous 3-minute all out effort, keep in control, hard but steady, you don't want to over cook it and die at the end)
7. 10 to 15 minute cool down

After the test I will be able to help you determine your training zones for the subsequent training sessions.  Below are the various zones I will establish for the participants to ensure each client is doing the correct intensity levels:

• Level 1 Active Recovery = < 55% of LT
• Level 2 Endurance = 56-75% of LT
• Level 3 Tempo = 76-90% of LT
• Level 4 Lactate Threshold = 91-105% of LT
• Level 5 VO2 Max = 106-120% of LT