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Off-season Spin Program {OSP}

 

Welcome | Program Status | What is OSP About? | Spin Sessions | FAQ

 

WELCOME
Welcome to the DC Triathlon Club's general informational page about the Off-season Spin Program (OSP). Now in its fifth year, this program has grown from a small group 25 participants to over 100 athletes spinning in two different locations and three separate sessions!

 

PROGRAM STATUS
 

Off-season Spin Program

  

 Current Status: closed for 2016

Session Size: various

Next Class: January 2016

 

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Registered members of OSP, please click here to access the OSP-only Web page » This page will have copies of informational handouts, newsletters, and any news updates.
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WHAT IS OSP ALL ABOUT?
The DC Triathlon Club will once again offer indoor cycling training sessions this winter. The classes will last 10 weeks, beginning the early January and lasting until early March, with a workout each weekend. These sessions are designed to increase your baseline fitness level as you head into your next triathlon season.

SPIN SESSIONS

  • Session I : SATURDAY Winter Training Session (Olympic / Half Iron / Iron Distances)
    • Difficulty Level: Intermediate/Advanced
    • Location: Edgewood Arts Center at Monroe Street Market
    • Time: 7:00 - 9:30AM [2.5 hours/class] - doors open at 6:45AM
    • Session Dates: January 2nd - March 5th
    • Class size: 70
    • What to bring: trainer, trainer mat, bike, proper skewer for your trainer, heart rate monitor, water bottles, nutrition, and towels.
    • Details: This is a 10 week heart-rate based training plan designed to increase your baseline fitness levels for the 2016 racing season. This is an intermediate / advanced level program aimed more towards the HIM/IM athlete, or those who are seasoned racers. This program assumes you have strong baseline fitness and are comfortable with single leg pedaling drills, cadence, and speed work. Heart rate monitors are required. The first week of training will be an introduction session, followed by some drills and interval work. The second week will be the field threshold test. The third through tenth week will be building out our base into some tempo work and race efforts. Finally, the last week we will redo the threshold test and have a team breakfast at Bus Boys and Poets. 
    • Registration: opens December 4th, 2015
    • Price: $135
  •  Click here to Register » (select Training Programs)

  • Session II : SUNDAY Winter Training Session (Olympic / Half Iron / Iron Distances)
    • Difficulty Level: Intermediate/Advanced
    • Location: Edgewood Arts Center at Monroe Street Market
    • Time: 7:00 - 9:30AM [2.5 hours/class] - doors open at 6:45AM
    • Session Dates: January 3rd - March 6th
    • Class size: 70
    • What to bring: trainer, trainer mat, bike, proper skewer for your trainer, heart rate monitor, water bottles, nutrition, and towels.
    • Details: See Saturday session description above.  This will be the same program, just on Sunday.
    • Registration: opens December 4th, 2015
    • Price: $135
  •  Click here to Register » (select Training Programs)

  • Session III : Sunday Winter Training Session (Sprint / Olympic Distances + NTP athletes)
    • Difficulty Level: Beginner/Intermediate
    • Location: Off Road Indoor Cycling
    • Time: 8:00 - 9:30AM [1.5 hours/class] - doors open at 7:45AM
    • Session Dates: January 3rd - March 6th
    • Session size: 26 (using studio provided spin bikes)
    • What to bring: heart rate monitor, water bottles, nutrition.
    • Details: This is a 10 week heart-rate based training plan designed to increase your baseline fitness levels for the 2016 racing season. This is a beginner / intermediate level program for those riders who are newer to triathlon and are looking to get stronger and build a solid base for the 2016 season without spending hours in the saddle, and is aimed more at the Sprint distance or newer athlete. That is not to say this is an easy program and certainly those who want to dig deeper will be provided with that challenge. This class will also use the large video projector and videos as part of the training plan. Finally, the last week we will redo the threshold test and have a team breakfast at Bus Boys and Poets.
    • FAQ: please see the FAQ answer about cycling shoes below.
    • Registration: opens December 4th, 2015
    • Price: $200
  •  Click here to Register » (select Training Programs)

FREQUENTLY ASKED QUESTIONS
Will I get stronger and faster on the bike?
While each participant has their own measure of fitness, I can say that those athletes who came into the class with strong base did see improvements in their overall fitness and many posted PR's on the bike. Likewise, those athletes who did not have a strong base built that good foundation to lauch a great season. Remember, you win medals and podiums in the offseason, and collect your medals during the season.

What is expected of me during the class?
Sit down, shut up, and hold on! While I certainly appreciate everyone is here to socialize, once we are past the warm up stage, we ask that you limit your commentary to those around you. Many participants are in "race mode" due to the nature of this program, which demands you come to the session well rested and with your game face. You should be ready to work, you should have slept well the night before, and you should have provided some nutrition to your body before the ride starts. We will have plenty of time for socializing afterward as the group tends to gather for breakfast after the ride.

What type of trainer do I need and how do I purchase a trainer?
There is no specific type of trainer that is needed. Participants have used both the fluid and magnetic trainers in prior years. While fluid typically provides a more realistic road feel, magnetic will make you work just as hard. The Kurt Kinetic Road Machine is recommended however, if you cannot afford this more expensive model, keep an eye on craigslist for a used trainer or ask a friend to borrow a lightly used trainer that needs some love. If you don't have any friends with trainers and don't want to purchase one, then consider the Sunday sessions where you can ride the indoor stationary bikes at Off Road DC.

What type of shoes/cycling shoes can I wear to class?
The spin bikes accept standard running shoes as well as SPD style cycling cleats.  We highly recommend using cycling cleats, particularly with those participants who have larger shoe sizes and will find cycling shoes more comfortable. The problem with standard fitness shoes is that the soles have a significant amount of flex, which encourages vertical/horizontal foot movement which can strain the calf/foot muscles. Additionally, for those riders with shoes larger than a size 10, you may find that your foot "hangs off" the pedals which encourages poor pedal technique. Finally, being clipped in encourages you to work your hamstrings on the upstroke, which is a skill we will be specifically focusing on. 
 
We recommend purchasing a decent pair of mountain bike shoes with SPD cleats, or if you already own cycling shoes, simply puchasing the SPD cleats.  You do not need anything terribly fancy and can usually find a good pair of cycling shoes in the $65-75 dollar range.  You can wear whatever you typically wear if you are riding your own bike/trainer.  

Are there going to be mid week sessions?
There is not a group led session during the week, however, each week there will be a mid week workout posted under the documents section of this program. The riders that achieved the highest gains in fitness followed this program of twice a week rides. This is best achieved with the assistance of the buddy system to ensure some accountability for your workouts. Get together in someone's living room while watching some TV, or an available garage where it will be cooler and more comfortable. You can partner with someone in either the Saturday or Sunday classes as the mid week workouts will be similar.

Additionally, there will be mid week sessions available at Off Road DC at a discounted rate. You can choose to attend any of their classes, there are many good instructors with different styles. These classes will not be triathlon specific, but rather an indoor cycling class aimed toward road riders and triathletes (not the traditional "spinning" groups that you often see at the gyms blasting techno music and spinning at 130RPM's).

These classes can be purchased directly thru Off Road DC's website, or in person, at a negotiated discount for DC Tri members. Use the discount code "DCTRI125" and the cost will be $125 for 10 classes (normally $160)." I just talked to Off Road and they changed their price and structure. Use code DCTRI15 and it will drop the price of point packs by 15%.

Are heart rate monitors required?
Heart rate monitors are required for both the Saturday and Sunday sessions. A base model heart rate monitor is fine (all you need is a device which provides heart rate and has a lap function).

What is the general structure of the program?
The first week of training will be an introduction session, followed by some drills and interval work. The second week will be the threshold test. The third through ninth week will be building out our base and into some tempo work and hill repeats. Finally, the last week we will redo the threshold test to gauge improvement. The program has proven itself in many athletes turning in PR's on the bike.  We will have a week off during Presidents Day weekend; there will be a workout posted for you to complete.

What if I miss a week or workout?
If you miss a week, try to get that workout in sometime between Monday and Wednesday. If you can't fit that into your schedule in the earlier part of the week, do the mid week program and pick up the following weekend. If you try to do the previous week's full program later in the week you will not be fully recovered by the weekend and this will affect your ability to perform the weekend workout. 

What if I'm slightly hungover from the night before?
Come sweat it out, and don't think you'll be the only one. If you need to take it easy until you vacate your pores of what was once an illegal substance, please go about your business without announcing it to everyone in the class. We'll be able to tell by the distillery smell eminating from you.

What is the inclement weather policy?
In the event of inclement weather cancellation, the instructor will send an email through the communications system prior to 5:45AM. While we do not have a formal policy, please operate with an abundance of caution during any periods of inclement weather and make your own determination as to whether you feel it is safe to attend class. Keep in mind that the first 15 mins of class are a warm up, so if you are delayed scraping ice off the car, please do not rush. Better to arrive safely a few mins late.

If you have any additional questions, please email the program coordinator Ron Benedict