Well folks, its time to stop stuffing cookies in your mouth and get back on the bike and work off those extra pounds. The club will once again offer indoor training sessions on Saturday mornings from 8-10AM at Conte's in Arlington. I am by no means a PhD in exercise physiology, however, I have been teaching advanced level spin classes for three years. I also ride with a local race team and hence have a stronger background in this discipline. I've read alot on the topic of training and have tried to pull together the best info into a cohesive training program that will benefit everyone from first timers to the more experience athletes in our club.
I'm going to put a new twist on things and will be conducting the class using heart rate so that everyone can work at their individual pace. How do you work at your individual pace you ask? Well, you'll need your own heart rate monitor for that coupled with a lactate threshold field test that we'll do the second week of class. Thankfully I work with Polar Electro and can get you all a very valuable discount on HR monitors. I'll be posting the discount code on here tomorrow so that you can take advantage of that discount (about 30-40% off MSRP).
The test has been fairly accurate when tested again lab testing, which runs around $150. So, unless 3-5% isn't close enough to the lab test for you, I'm going to save you some more money here. You only need the very basic HR monitor, however, if you plan on using it to train, you may want to consider an advanced model so that you don't have to buy another one in the future.
This will be a 8-10 week program (depending on the weather in early March) that concentrates on base building for the first few weeks and then progressively builds into race day efforts. The first week of training will be an introduction session to start things off, followed by some drills and interval work. The second week will be the threshold test, this will allow everyone time to buy a HR monitor. If you do not wish to puchase a HRM we can accomodate that as well, I'll provide you with a chart that converts HR over to a perceived exertion chart on a 1-10 scale so you will know where you need to be.
The third through eight (or tenth) week will be building out our base and into some tempo work and hill repeats. Finally, the last week we'll redo the threshold test and see if the training program has worked. I've used similar programs in my spin classes and have had 3 athletes take 3-5 minutes off their previous bike splits in Oly distance tri's.
I know we have limited space, so this will be first come, first served. A reply to this thread will suffice as your agreement to be in class. Perhaps instead of replying with verbiage you can just reply with +1 for the first sign up, +2 for the second, etc. It'll be easy to see where we're at at that point. If you need to cancel for some reason, just subtract one from the total above your post.
I believe we can fit 15-20 people into the space at Conte's, so each week I'll be posting under this same thread and will also have a sign up sheet at each weeks session so that those who participate from the beginning and attend each session will be guaranteed a spot the following week. Hey, I have to reward loyalty somehow right?
Any questions please ask here, b/c someone else probably has the same question. You'll need to bring your own trainer, your bike, water bottles, towels for yourself and to use to protect the floor from sweat, heart rate monitor, and a post ride snack.
I'll provide some music but it won't be terribly loud since I don't have a microphone to use. Will be a mix of just about everthing, but feel free to bring your ipod if you feel that you have some good music to share with everyone. Sorry for the longer post but hope that covered most of the details.
See you there!
Last post should have been +3. Next person will be +4. Thx!
Just to clarify... the first session is this coming Saturday, January 8?
I am in. Just one please.+5
I'd like to join you all.
I will ride in the back to simulate actual race conditions.
Mark ... I thought that we agreed that 2011 would be the year that you stop sniffing glue? The time of the event is in the second sentence of Ron's description.
Dammit I knew I should have read the whole thing. Ummm.. I think you got some bad fake Viagra or something cause you thinknyour Glenn. How's that 3rd testicle, already to grow another one this year?
Once again, my promises of riding outside in the cold were straight up lies.
As promised, the discount code:
At checkout use Athletics10 as the code - 35% off or so on the selection there...
"The promotion code you have entered has expired."