Class Descriptions

Group Cycling Orientation

The approach and equipment used in the C-Velo cycling program are unique from most group indoor cycling programs. This 1-1.5 hour orientation will include a personalized bike fit, education on training zones, positions used in classes, and a sub maximal ramp test designed to estimate Functional Threshold Power. This class is a requirement for new participants to the program as personalized training intensities necessary for the class will be established. Included in this orientation participants will receive a HR strap, console memory stick, and individualized Power Zone training card that will be utilized in the classes. This class has a separate fee from the other group classes and is identified in the class scheduler.

Power Based Training

Progressive Power Group Cycling

The C-Velo cycling classes are designed around the primary principles of training; (1) Overload and Recovery, (2) Individuality, (3) Specificity, and (4) Progression. The program is set up generally in 8 week training blocks. To gain the maximum benefit from these classes, it is optimal to participate from the beginning of each training block, but there is flexibility to work for anyone’s schedule and training goals. Each cycling specific class has an energy system emphasis, but energy systems tend to operate on a continuum. While there may be an emphasis on one within each class, all energy systems and cycling simulations are incorporated to varying degrees, creating the variability common with bicycling in an outdoor environment. The recommendations would be to participate in 2-3 classes per week, with each class approximately 60 minutes in duration. The following table provides the zone intensities utilized for the cycling classes and a threshold power assessment is assesed to determine each participants individualized training levels.

Cycling Class Training Zones

Base Builder Series

Building a solid aerobic base of conditioning is important to develop the necessary endurance to handle higher intensity interval training. Additionally, after an 8 week progressive block of high intensity interval training, it can be valuable to provide the body the ability to recover. This 4 week base building series is designed for new cyclists to the C-Velo program and those that have just completed a progressive power series. Most of the classes will be spent progressively building endurance at Aerobic and Tempo intensities with some moderate Lactate threshold intervals. The first 2 progressions in the week will be 60min classes, while the Saturday session will be 75min.

Cyclocross indoor specific training class

The energy system focus of Cyclocross racing brings it’s own set of demands that require participants to create quick bursts of effort to handle on/off bike obstacles while maintaining a pace that is generally at or above functional threshold power for 40-75min. This 2x/wk class will emphasize progressive training specific to these energy demands while also incorporating off the bike intervals to meet the conditioning needs specific to the off bike efforts of this unique sport. Participants should bring cycling shoes appropriate for indoor training (no protruding cleats) or a cross training shoe for off bike activities.

Functional Training Group classes

Strength and metabolic training are important components of a well rounded conditioning program. These classes will incorporate on/off bike intervals with an emphasis on development of power, speed, and core strength to support the ability to deliver maximal power to the pedals. In addition to specific strength/power intervals on the bike, we’ll incorporate TRX suspension training, kettle bells, balance balls, exercise bands, and body weight exercise to develop functional conditioning improvements. This training will directly translate to a more balanced less injury prone athlete, will improve cycling performance, and is a great supplement to the progressive power sessions. Participants should bring their cycling shoe and a cross training shoe.

Yoga for Cycling

Cyclists spend a significant amount of time bent over a bicycle in a very protracted forward body position. As a result, imbalances in range of motion and strength can result. Yoga is an amazing complement to cycling training and contributes to overall balance, flexibility, core strength, and relaxation. These classes will incorporate yoga exercise specific to a cyclists needs and will be designed to address these potential imbalances.

TRX Training

TRX Group Training

TRX is a suspension training system that allows for virtually unlimited number of functional exercises that can be easily adapted to an individual’s fitness level. This class will exclusively work to develop muscular strength/endurance, Flexibility, core stability and metabolic conditioning. We have 10TRX units, so class size will be limited. For more information on the TRX system, visit www.trxtraining.com