Overview

The DC Triathlon Club will once again be offering a structured indoor cycling training program beginning in early January and ending in March. The classes are divided into novice / intermediate AND intermediate / advanced. We have added a new Montgomery County location as well.

The beginner / intermediate classes start at an easier level of intensity with a class duration of 60-90 minutes. These classes are 12 weeks long and will use Stages software (https://www.vismox.com/) and Off Road studio spin bikes.

The intermediate / advanced classes are more intense with class duration of 90-120 minutes. These classes are 9 weeks long and will use Trainer Road software (https://www.trainerroad.com/). Participants will bring their bike and trainer.

If you are wondering which class is for you, know that all classes will perform a threshold test in the second week of the program, which will allow each rider to target their specific “sweet spot” for training.

If you are new to the sport of triathlon or cycling, do not have a trainer, do not enjoy packing up a bike and trainer each weekend, are racing shorter distances, or enjoy video rides, the studio sessions might be the best option for you.

Likewise, if you have completed your first triathlon, prefer the comfort of your own bike, and see the workouts as a key driver of your overall fitness, the trainer/bike sessions will likely be the best fit for you.

Registration has closed for the 2019 sessions.

DC Triathlon Club

Session Details

Session I - Edgewood

  • Location: Edgewood Arts Center 3415 8th St NE Washington, DC 20017
  • Time: Saturday morning, 7:30AM-9:30AM
  • Dates: 9 weeks, January 5th - March 2nd
  • Class Size: 60
  • Price: $135, $100 Black Friday special
  • Details: This 9 week training plan was designed for the intermediate/advance athlete. Sessions I and II will use the Trainer Road software, drills, and live coaching to increase your baseline fitness levels. Heart rate monitors and/or power measuring capabilities are required, along with an active Trainer Road account (discount code will be provided).
  • What to bring: bike, trainer, trainer mat, riser, trainer skewer, heart rate monitor/power meter, water bottles, nutrition, and towels.

DC Triathlon Club

Session III - Off Road Capitol Hill

  • Location: Off Road Spin Studio (Cap Hill) 637 Pennsylvania Ave SE Washington, DC 20003
  • Time: Thursday evening, 7:00PM-8:30PM
  • Dates: 12 weeks, January 10th – March 28th
  • Class Size: 30
  • Price: $275, $225 Black Friday special
  • Details: This 12 week training plan is slightly shorter than Sessions I and II, and aimed more at the novice/intermediate athlete. Note for these classes you do not need to bring your bike or trainer. This class will use the Off Road studios Stages software, a web-based data analysis tool, with big screen video display, integrated spot-reservation, and mobile applications. Its functions include dynamic FTP testing, custom intensity rides, GPS rides, and competition modes. Video integration and instructor cueing top off the experience for a true power-based indoor cycling solution.
  • What to bring: heart rate monitor, water bottles/nutrition.

DC Triathlon Club

Session II - Montgomery County

  • Location: Washington Episcopal School, 5600 Little Falls Pkwy, Bethesda, MD 20816
  • Time: Sunday morning 7:30AM-9:30AM
  • Dates: 9 weeks, January 6th - March 3rd
  • Class Size: 60
  • Price: $160, $125 Black Friday special
  • Details: This 9 week training plan was designed for the intermediate/advance athlete. Sessions I and II will use the Trainer Road software, drills, and live coaching to increase your baseline fitness levels. Heart rate monitors and/or power measuring capabilities are required, along with an active Trainer Road account (discount code will be provided).
  • What to bring: bike, trainer, trainer mat, riser, trainer skewer, heart rate monitor/power meter, water bottles, nutrition, and towels.

DC Triathlon Club

Session IV - Off Road Capitol Hill

  • Location: Off Road Spin Studio (Cap Hill) 637 Pennsylvania Ave SE Washington, DC 20003
  • Time: Saturday morning 7:30AM-9:30AM
  • Dates: 12 weeks, January 5th – March 23rd
  • Class Size: 30
  • Price: $275, $225 Black Friday special
  • Details: This 12 week training plan is slightly shorter than Sessions I and II, and aimed more at the novice/intermediate athlete. Note for these classes you do not need to bring your bike or trainer. This class will use the Off Road studios Stages software, a web-based data analysis tool, with big screen video display, integrated spot-reservation, and mobile applications. Its functions include dynamic FTP testing, custom intensity rides, GPS rides, and competition modes. Video integration and instructor cueing top off the experience for a true power-based indoor cycling solution.
  • What to bring: heart rate monitor, water bottles/nutrition.

DC Triathlon Club

Frequently Asked Questions

Program

DC Triathlon Club

  • Will I get stronger and faster on the bike?
    Almost all athletes who regularly attended the weekend sessions and performed the mid-week workouts saw improvements in their overall fitness with many posting bike PR’s in their races.  There is no secret sauce and you get out of the program what you put into it.
  • 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. You should plan on being in bed early the prior evening, be ready to work, you should have provided some nutrition to your body before the session, and be ready to work hard. We will have plenty of time for socializing afterward as the group tends to gather for breakfast/dinner after the sessions.
  • 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.

Equipment

DC Triathlon Club

  • What type of trainer do I need and how do I purchase a trainer?
    There is no specific type of trainer that is needed. While fluid typically provides a more realistic road feel and is quieter, magnetic will make you work just as hard. Keep an eye on craigslist for a used trainer or borrow a friends that's sitting unused. If you cannot access a trainer consider the beginner/intermediate 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 athletic shoes as well as SPD style cycling cleats.  You can purchase these cleats for standard road/tri bike shoes, however, they create a slippery surface when talking so we recommend a mountain bike shoe with the hidden cleat mount.  We highly recommend using cycling cleats, particularly with those participants who have larger shoe sizes and will find cycling shoes more comfortable. If you do not wish to purchase cleats, please wear a cross-trainer type shoe with lots of stability in the sole.  The problem with standard running shoes is that the soles have a significant amount of flex, which encourages vertical/horizontal foot movement which can strain the metatarsals/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.
  • Will there be mid-week sessions?
    There will be a mid-week workout posted for each week under the documents section of this program. Accountability is best achieved with the assistance of the buddy system so make plans to get together in someone’s living room or garage. You can partner with someone in any of classes as the mid-week workouts will be similar.  Additionally, there will be standard classes available at Off Road DC at a discounted rate. These classes can be purchased at a 15% discount directly thru Off Road DC‘s website, or in person, at a negotiated discount for DC Tri members.
  • Are 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.

Miscellanous Notes

Please arrive at least 15 minutes early to get set up as class begins right at the official start time. 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.

DC Triathlon Club

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