Overview

The DC Triathlon Club will once again be offering a 9-week structured indoor cycling training program beginning in early January and ending in early March. There is one group workout on the scheduled class day plus mid-week cycling and functional strength workouts which individual participants can do at a time of their choosing.

There will be a variety of classes offered in 2018. These classes are divided into beginner / intermediate AND intermediate / advanced. The beginner / intermediate classes start at an easier level of intensity. Duration of the intermediate / advanced class is 30 minutes longer. The beginner / intermediate classes will use VismoX software and studio bikes. Personal cycling gear (bike, trainer, etc) must be used for the intermediate / advanced class.

DC Triathlon Club

Session Details

Session I

  • Dates: Saturday mornings, January 6th – March 3rd
  • Time: 7:30AM-10:00AM (2.5 hour class)
  • Location: Edgewood Arts Center 3415 8th St NE Washington, DC 20017
  • Class Size: 70
  • Price: $135
  • Details: This is a 9 week heart-rate based training plan designed to increase your baseline fitness levels for the 2018 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.
  • What to bring: bike, trainer, trainer mat, riser, proper skewer for your trainer, heart rate monitor, water bottles, nutrition, and towels.
Registration Session I - CLOSED

DC Triathlon Club

Session III

  • Dates: Thursday evenings, January 4th – March 8th
  • Time: 7:00PM-9:00PM (2 hour class)
  • Location: Off Road Spin Studio (U St) 905 U St NW Washington, DC 20001
  • Class Size: 29
  • Price: $200
  • Details: This is a 9 week heart-rate based training plan designed to increase your baseline fitness levels for the 2018 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 2018 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.
  • What to bring: heart rate monitor, water bottles, nutrition.
Registration Session III - CLOSED

DC Triathlon Club

Session IV

  • Dates: Saturday mornings, January 6th – March 3rd
  • Time: 7:30AM-9:30AM
  • Location: Off Road Spin Studio (Cap Hill) 637 Pennsylvania Ave SE Washington, DC 20003
  • Class Size: 30
  • Price: $200
  • Details: This is a 9 week heart-rate based training plan designed to increase your baseline fitness levels for the 2018 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 2018 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.
  • What to bring: heart rate monitor, water bottles, nutrition.
Registration Session IV - CLOSED

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.