Welcome

The DC Triathlon Club will offer a 9-week structured indoor cycling training program beginning in early January and ending in March (the weekend before Rock N’ Roll Marathon). There is one group workout on the scheduled class day; Individual mid-week cycling and strength workouts will also be posted to do at a time of your choosing.

This year there are a few new updates and changes:

  • Off Road U Street class is moved to Saturday morning 7:30-9:30AM.
  • Edgewood Sunday session has been bumped up to 9-11:30AM.
  • There is one new class added at Off Road Capitol Hill on Thursday evening from 7:15-9:15PM.

 

We have tried to provide enough classes and time variability so that everyone can attend a class. Over the prior 6 years this program has grown from 20 participants in one session to overall 150 registrants in 4 separate sessions.

The sessions are divided between beginner/intermediate and intermediate/advanced sessions. We have members of varied backgrounds attending, including brand new never-owned-a-bike before triathletes to Kona finishers. Almost everyone in the program, regardless of racing levels, subsequently posted cycling personal records (PR’s) in their races. We hope to see you out there!

Session Details

There are now four sessions; two beginner/intermediate, and two intermediate/advanced: You must stay with the option for which you have registered. You can register for multiple classes if you wish, however, you cannot switch between classes without prior approval of the program coordinator. Please pay attention and register for the correct session as there will be no refunds.

The intermediate/advanced classes (Sessions I and II) will be offered Saturday mornings from 7-930AM and Sunday from 9-1130AM. Both intermediate/advanced classes are held at the Edgewood Community Center.

The beginner/intermediate classes (Sessions III and IV) will be offered Thursday evening from 715-915PM at Off Road Capitol Hill Cycling Studio, and Saturday morning from 730-930AM at Off Road U Street studio.

 

Session Difficulty Level Location Time Dates Class size Price Register
Session ISATURDAY Intermediate/Advanced Winter Training Session (Oly/HIM/IM Distance)
Details: This is a 9 week heart-rate based training plan designed to increase your baseline fitness levels for the 2017 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 eighth 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.
– What to bring: trainer, trainer mat, bike, heart rate monitor, proper skewer for your trainer, water bottles, nutrition, and towels.
Intermediate/Advanced Edgewood Arts Center at Monroe Street Market 7:00 – 9:30AM [2.5 hours/class] – doors open at 6:30AM January 7th – March 4th 70 $135 Register
Session IISUNDAY Intermediate/Advanced Winter Training Session (Oly/HIM/IM Distance)
Details: This is a 9 week heart-rate based training plan designed to increase your baseline fitness levels for the 2017 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 eighth 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.
– What to bring: trainer, trainer mat, bike, heart rate monitor, proper skewer for your trainer, water bottles, nutrition, and towels.
Intermediate/Advanced Edgewood Arts Center at Monroe Street Market 9:00 – 11:30AM [2.5 hours/class] – doors open at 8:30AM January 8th – March 5th 70 $135 Register
Session IIISaturday NOVICE/INTERMEDIATE Winter Training Session (Sprint/Oly/NTP’ers)
-Details: This is a 9 week heart-rate based training plan designed to increase your baseline fitness levels for the 2017 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 2017 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.
-What to bring: Heart rate monitor, water bottles, nutrition.
Beginner/Intermediate Off Road Indoor Cycling: U Street Location 7:30 – 9:30AM [2 hours/class] – doors open at 7:15AM January 7th – March 4th 29 (using studio provided spin bikes, no trainer option available) $200 Registration full. See waitlist details below.
Session IVThursday NOVICE/INTERMEDIATE Winter Training Session (Sprint/Oly/NTP’ers)
-Details: This is a 9 week heart-rate based training plan designed to increase your baseline fitness levels for the 2017 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 2017 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.
-What to bring: Heart rate monitor, water bottles, nutrition.
Beginner/Intermediate Off Road Indoor Cycling: Capital Hill Location 7:15 – 9:15PM [2 hours/class] – doors open at 7:00PM January 5th – March 2nd 30 (using studio provided spin bikes, no trainer option available) $200 Registration full. See waitlist details below.

offseasonspin02What 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.

Waitlist

If a particular sessions sells out you are welcome to join the waitlist, which will be available at the link below. Please note this is a live Google document, and as such, anyone can edit. This is not closely monitored, so we encourage you to take a screenshot when you complete your information so there are no issues. Please ensure you are placing your info under the correct session.

In the teammate spirit, we ask that members who are selling their spots to others comply with the order of the waitlist. The person selling should email the next person in line, if no response is received within 24 hours, please call or text. If no response is provided within 48 hours from initial contact, please move to the next person in line. If you complete the exchange successfully please immediately remove your name from the waitlist. The Tri Club is not responsible for any exchanges outside of the program registration page.

Waitlist HERE»

10177497_10205893578242354_4292074139564355224_nFrequently Asked Questions

Will I get stronger and faster on the bike?
Most athletes who regularly attended class saw improvements in their overall fitness and many posted PR’s on the bike. You get out of the program what you put into it, there is no magic that happens. 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 we certainly appreciate everyone is here to socialize, once we are past the warm up stage, we ask that you limit your commentary. 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 beginner/intermediate sessions where you can ride the indoor stationary bikes at Off Road DC.

offseasonspin03

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 purchasing 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 code DCTRI15 and it will drop the price of point packs by 15%.

offseasonspin_019Are heart rate monitors required?
Heart rate monitors are required for all sessions. A base model heart rate monitor is fine (all you need is a device which provides heart rate and has a lap function). Please be sure to know the basic functions before class.

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.

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 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.