This is an indoor program I've personally developed over the past 5 years. It progresses over the 4-month period to gradually introduce more complex exercises, drills and intensity levels as the in-season approaches. You will absolutely build up your skill level as well as your fitness level as the weeks go by. This class will also give you the opportunity to train with your peers - road cyclists, duathletes and triathletes, mt bikers and recreational riders - no matter what your ability level, in a very motivating environment. I will caution you though that these are not spin, studio, or any other type of fitness club group workouts run by spin instructors and/or hammerheads who have no concept of the "art of cycling," - if you want to ride as well as a good, technically proficient road cyclist then you must train like one! Wednesdays and Saturdays are composed of 2 hrs of very vigorous cycling on your own bike, mounted on a wind, mag or fluid trainer with a substantial focus on: form, cadence, force and technique.
Monday nights will be "Newcomer's Night", a night devoted to novice cyclists who are either intimidated and/or not possessing enough endurance and technical ability to complete the Wed/Sat workouts, yet who want to become more proficient on the bike. These Monday classes will focus on form, cadence, force and technique only, without the long main sets that take place after the technique work in Wed/Sat workouts. The Monday workouts will progress from about 1 hr in length to about 1.5 hrs in length over the course of the indoor program, and I will run the workout from the floor so that I can give personal attention to each of the riders. The Wed/Sat workouts will be 2 hrs in length, and progress in technical and endurance content over the course of the indoor program.
The Excel In Cycling workouts are intended for people who want to become SMART cyclists - whether recreational or competitive. We will talk extensively on training in specific heart rate zones, and how to compare these zones with RPE - the rating on perceived exertion. Included in the workout is music piped out over a professional sound system which is choreographed to the training, and DVD cycling video footage projected on to a 15-foot screen. Also provided is cold water and Gatorade. Please bring your own towel and some type of carbo jell or bar.
Cost is $10.00/workout - cash or check only for the Wed/Sat workout; $7.00 for the Monday workout. Family of 3: $24.00/workout. Current clients who I coach receive a discount on single and and multi-day passes for Wednesdays and Saturdays. Right now I have 4 trainers available for rent - $5.00/workout - so please email or call me at least 24 hrs ahead of time to hold a trainer.
Punch passes can be purchased for any combination of Wednesdays/Saturdays or Mondays: Packages are as follows: 16 Mondays for $98.00; 15 Wednesdays for $130.00; 17 Saturdays for $150.00; Wed/Sat combo pass for $280.00 .
When: Wednesday evenings starting weekly on 12/03/08 through 3/25/09 (except Dec 24th and 31st) with a 6:00 PM set-up and a workout from 6:30 PM to 8:30 PM and on Saturdays from 12/06/08 through 3/28/09 with a 9:00 AM set-up, and workout from 9:30 AM to 11:30 AM; Monday evenings are "newcomers night" with a less vigorous and shorter workout concentrating on technique only, starting weekly on 12/08/08 through 3/23/09 with a 6:00 PM set-up, and workout from 6:30 PM up to 8:00 PM. Computrainer group workouts: Times and prices to be announced soon.
Where: New venue is at 1544 Home Avenue in Akron. Click on google link for map: http://maps.google.com/maps?client=safari&rls=en&q=1544+home+avenue+akron+ohio&ie=UTF-8&oe=UTF-8&um=1&sa=X&oi=geocode_result&resnum=1&ct=title