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Hi Shea,

That is correct, there are mid week strength workouts and stability workouts, designed by coach Courtney Benedict who has been teaching OSP classes for many years.  See the “resources and handouts” section under the program page: https://www.dctriclub.org/programs/off-season-spin-program/osp-2019-12/#Resources.

She also offers…[Read more]

Cornelius,

As it turns out, when we customized the workout and made it part of our team workouts, the system removed our ability to auto update the http://FTP.  I’ve asked the TR folks if there was a way to build in this capability into our workout and was advised that it is not possible at this point in time.  We’ll work on that for next year…

R

Hi Cornelius,

I’ll look into the resources page and see what’s going on there and make sure its updated.  That’s correct in that you take the 95% from the 20 minute test period and use that for your new http://FTP.  I have an email into Trainer Road tech support to ask why it did not update for everyone after the test…more to follow.  Mid week wo…[Read more]

Luis

sorry for not responding sooner the email alert did not pop up until after the class. I think you found us but we are in the gymnasium. When you enter the facility entrance stay to the right and you’ll see all the cars parked in the lot on the left hand side.

Yes there are plugs. But please be familiar with your trainer and how it interacts with the app beforehand as the instructors are not versed in specifics of powered trainers. See you this weekend!

Don’t forget you can also plug a USB into the console and download your data and then upload those files into whatever management software you are using.  Thanks for all the helpful comments here!

No, at this point we have plenty of seats available in both classes, so should not be a problem to switch unless we have more than 5 switching each week, which I don’t see happening.  If that is the case, its first come, first serve with those registered for the class having priority.

Hi Lisa,

We cancelled the Sun session due to lack of registrations.  You could attend thurs night at U street at Off Road, but its on studio bikes.

Thx,

Ron

OSP Lead

Hi Anne,

The second LT test is the last week of the program on March 3rd, then we all usually head to breakfast after to celebrate the end of OSP and the coming of Spring and warmer temperatures that will allow us to ride outside again 🙂

R

The programs page has the calculator and many other documents for you to read through if you are curious how this program was developed: https://www.dctriclub.org/programs/off-season-spin-program/osp-2018/#Resources

For the calculator, see the Training Zone Calculator
Heart Rate and Power Zone Calculator»

Thx!

Ron

OSP Lead

Upper and Lower limits…ie, between the two is your “zone.”

Saddles are pretty standard for spin bikes, and similar to road and tri saddles.  You cannot adjust those outside of a gel cover if you find it uncomfortable.  However, most people are fine with the saddles.

As for pedals, they accept SPD mountain bike style cleats, or standard sneakers.  Keep in mind SPD cleats may or may not fit your st…[Read more]

Hi Pat,

The only real metric you need for this program is your heart rate, which you can monitor using your watch or other device.  The Off Road bikes are set up using power, and we cannot switch them over to HR without incurring other issues with the studio.  Also, since most people train with HR, we wanted to stay with that metric so it tr…[Read more]

I rent them, $40 per two week period.  Let me know if you’d like to book, reservations require Paypal payment to lock in your dates.  Thx!