What should I bring with me to class?
You should bring an SPD compatible cycling shoe [ click for image of an SPD cleat / pedal ] for cycling classes, and a tennis or running shoe for the cross training classes. The SPD cleat is typically a Mountain bike cleat with two bolt diamond pattern and the cleat is recessed into the shoe. It is recommended that you purchase a shoe with this type of cleat specifically for indoor training. You may want to bring your favorite sports/replacement drink although Gatorade and other replacement beverages are available for purchase. Towels are provided. You should wear comfortable cycling clothing, with a cycling specific bicycle short to maximize comfort. For classes that incorporate off the bike training, please bring a cross training shoe or make sure your cycling shoe had a cleat system imbedded into the shoe. This is to protect the rubber flooring from being torn in the studio.
Do I have to go through the testing/orientation before I start taking classes?
Yes, it is strongly encouraged. Power based training intensities for the classes are assigned and based on a field test, and without this information, the training intensities would be more random and based on perceived exertion. Improvement in the program is also quantified with this field test. The 300PRO indoor cycle is a unique training tool that requires a degree of orientation. We want clients to maximize their experience, so this orientation and testing will prepare you to jump right into the classes.
Do I have to commit to a 4 week or 8 week training block?
No. However, since this program is built on a model of progression, each workout builds on the previous. Maximum gains in fitness are achieved when the body is progressively overloaded in a systematic way. Random participation will produce random results. While our schedule provides you the flexibility to take classes as you want, it is optimal to try to commit to 2-3 training sessions per week on a consistent basis to maximize improvements. We recognize many are doing their own training and may just want an occasional interval session, so we have that flexibility, but the program is designed to be taken consistently. We always provide the ability for an interested client to come in and take a free class just to get a feel for the studio and classes, we just request coming 30 minutes prior for bike set up and brief orientation.
How do I know which classes to choose to schedule?
The C-Velo program is built in either 4 or 8 week training blocks. Typically, these blocks will start at the beginning of a month. For each class, a progression is noted in the scheduling system. For example a Progressive Power Phase I class will be labeled by the week and session number, for eg. Wk 1 Session 1, or Wk 1 session 2. Each session has specific goals and an energy system emphasis. There are usually either 2 or 3 class progressions per week, so once you’ve done wk 1 session 1, you next want to take wk 1 session 2 or 3. The next week will start with Wk 2 Session 1, etc. We try to offer multiple times for a given session, so you have options and flexibility with the schedule.
How do C-Velo’s Cycleops 300PRO Indoor cycles and classes differ from traditional indoor spinning bikes/classes?
The spinning world has long neglected two of the most important metrics to measure on an indoor cycle, work output and cadence. The Cycleops 300PRO has the technology built into it so that these critical factors can be addressed for appropriate organization in a workout.
In addition to the metrics as described above, the 300PRO has a free flywheel in the back of the bike, and allows for microadjustability of both seat (up-down-forward-aft), and handlebars (up-down-forward-aft). This allows for a greater outdoor bike feel and setup comparable to your outdoor bike. The free flywheel will allow you to refine your pedal stroke to increase efficiency when you ride your outdoor bike.
The classes at C-Velo are organized in a structured progression designed to stress the primary energy systems to improve overall fitness. Each individual’s fitness is measured, so individual workout intensities are personalized even in a group class environment. The classes are not random, and there is no movements that wouldn’t be typically simulated with outdoor riding.
Instructors with standard spinning certifications would not be qualified to teach at C-Velo, and only after attending specific power based training workshops or certification through USA Cycling would an instructor be qualified to teach at C-Velo.
Are Shower facilities available?
We do not have shower facilities, but a bathroom is available for changing clothes.
What other services are offered?
The C-Velo Studio is a comprehensive but initimate training center dedicated to supporting the conditioning of cyclists and non cyclists. The studio will not only incorporate a progressive power based indoor cycling program, but will also offer conditioning classes to supplement and balance the overall fitness needs of an individual. This will include state of the art training with TRX suspension systems, kettle bell training, Swiss ball balance training, plyometrics, yoga, and resistance bands. We will continually evaluate the needs of our clients to enhance the programming and offer unique and functional classes on an ongoing basis.
As part of the C-Velo program, you will have free access to Saris Cycling groups Poweragent software program. For those that enjoy technical analysis of their workouts, this software will allow you to download your workouts and analyze a number of metrics. While not necessary for success in the program, evaluating your workouts at this level can provide valuable insight into your training and we can show you how to best utilize this software.
How long are the classes?
Most classes are from 50-70minutes long with most averaging an hour. The program is based on High Intensity Interval Training, and therefore more can be accomplished in less time. It is recommended that you attend 2-3 sessions per week.