To see an updated list of the class schedule, click HERE .
Types of classes we currently offer:
Technique and General Aerobic: A ride focused on developing efficient cycling technique with some aerobic components. Ride time will be in the region of 60 minutes.
Tempo (L3): A general aerobic ride that will have you working at 75-90% of your FTP (Functional Threshold Power). This intensity correlates closely to the range you would execute races between Ironman and 70.3 distance.
Lactate Threshold (L4): A one hour multi ride focusing on work at LT (Lactate Threshold)
VO2 Development (L5): An interval based ride that aims to raise Vo2Max. This class is not recommended for the beginner or someone getting back into training after an extended break.
Real Course 3D: Ride a 3D (a real life) course and test your fitness. This ride can also be utilized to help dial in race specific power outputs and teach you to ride with even application of effort.
General Strength Endurance: This is a two hour ride that will include elements of technique, muscular endurance, tempo and some threshold (L4) work. Ride time will be in the region of 100-120 minutes.
Functional Core Circuit: A ten station circuit that targets the core in a functional way that will help ensure you can absorb the rigors of triathlon training and be able to finish strong at the end of your race. This session will also help with injury prevention and ensure your become a durable athlete.
Great Whyte's Hour of Power: A series of rides built by local power guru Chris Whyte. These rides will progress over an eight-week block therefore it is recommended you attend all of the classes.
Get Ready to Race: A session that focuses on building confidence and race specific skills for the upcoming triathlon season. The format will vary with bike/run, run/bike, bike/core workouts that will ensure you are ready both physically and mentally for your upcoming races no matter what they might be. Please note running shoes will be required for this session. There will be the option for the non triathletes amongst us to simply stay on the bike and/or focus more on core/bike/core work to ensure posture, strength, and economy can be maintained when the going gets tough!
Race Specific Prep: These rides will focus on correlating your power/hr with a range that mirrors the intensity you will optimally execute your goal races at. By learning to ride with low variability no matter what the terrain and developing transition and pacing skills coming off the bike with tired legs you will be set to push yourself to new levels in 2010! Please bring running shoes, and some nutrition for these longer two hour workouts. Please also bring run clothing suitable for outside running in poor weather.
Functional Threshold Test: A performance trial which enables us to collect valuable information on your current level of cycling fitness. The outcomes from this test will be used to establish all of your power based training zones. Due the intense nature of this test it is recommended that you have a light day or day off from exercise prior to the test. The test will typically last between 25-35 minutes with a thorough warm up and cool down the total session time will be in the region of 60 minutes.
