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Winter Training with Power

COURSE DESCRIPTION

COURSE INSTRUCTOR

DETAILS

PRICING/SCHEDULE

WINTER TRAINING POWERED BY STAGES AT WHEELWORKS

OVERVIEW

Winter is coming. Your riding will certainly take a hit. Between frigid temperatures and shorter days, maintaining cycling fitness in winter inevitably requires riding indoors. But to do so without a plan and or a way to measure improvement can be fruitless. Most riders assume they’ll have to struggle yet again to rebuild lost fitness in spring. What if you were able to come out of winter more fit than you were at the end of this summer? And could continue to see fitness improvement well into the summer?

Winter doesn’t have to be the off-season. We’ll show you that building a solid aerobic foundation doesn’t require you to quit your job and ride 15 hours per week.

Regardless of your level of experience or cycling goals, the Wheelworks Power Training Course will provide you with a time efficient, scientifically validated, and individualized training plan to establish an aerobic foundation to carry you into your best season of riding. Whether targeting weekend group rides, charity events, gran fondos, hill climbs, or a full summer schedule of racing, training with a power meter is the simplest and most effective way to make positive use of your limited training time. Let us show you how!

Also check out these related Winter Programs at Wheelworks:

SCIENCE OF CYCLING CLINIC SERIES YOGA FOR CYCLISTS



Course Description

We seek to make training with a power meter accessible to riders of all levels, while providing a time efficient, personalized, and easy to follow training plan that will create measurable improvements in power at Functional Threshold ( FTP) over the course of the winter. This course will not only help riders improve their fitness but, more significantly, provide them with the knowledge and tools to design and implement their own power-based training plans in the future.

A rider’s power to weight ratio at FTP has been demonstrated to be the most reliable predictor of cycling performance in events of all types. 1 A power meter is the only tool that allows a rider to objectively measure and train their FTP as a means to achieving their riding goals.

Course duration will be 12 weeks with options for 8 and 4 week plans. Twice-a-week group training sessions will be complimented by bi-weekly forums by guest speakers on topics ranging from aerobic development to developing a training plan for targeting key events, as well as bike fit, nutrition, and injury prevention. Riders will be given a personalized training plan via TrainingPeaks.com and ‘homework’ for the days the group sessions does not meet. Riders who sign up for the course will also be able to purchase a Stages Power Meter at significant discount.

Course Instructor

The course will be led by Chris Duffy. Chris holds a Master of Science in Kinesiology and Applied Physiology from University of Southern California. A long time user of powermeters for training, Chris raced professionally in Europe from 2005-2009 and became a USA Cycling Level II and Power Training Certified Coach in 2010. He is also one of a dozen Retul Certified Master Fitters in the USA.

Details

All group workouts will be held at Belmont Wheelworks on Monday / Wednesday and Tuesday / Thursday evenings as well as Saturday mornings. Riders will be able to sign up for one or the other weeknight session blocks. Saturday morning sessions are open for all riders.

Group workouts will begin promptly at 7:00 pm on weeknights and 8:00 am on Saturday morning. Riders are encouraged to arrive by 6:45pm weeknights or 7:45am Saturday to set up their bikes. Workout details will be available on each rider’s Training Peaks account the night before group sessions. Workouts will last between 60 and 90 minutes.

The last Thursday of each month will include a truncated workout followed by a 30 minute discussion of Training with a Power Meter – The Physiology of Performance Made Simple (December 31), On the Bike Nutrition Made Easy (January 28), and Bike Fit 101 (February 25). The final 30 minutes of the first class will be dedicated to a discussion of current powermeter technology and available products.

Participants will be guided through testing critical power (5 minute and 20 minute) the first, fifth, and twelfth Tuesday of the course. Testing allows us to establish training zones based on each rider’s individual physiology to most efficiently train and see improvement in power at FTP.

Riders will be given ‘homework’ each week in the form of a threshold improvement plan with individualized workouts for the days the course does not meet. This plan will be based on each rider’s FTP and around their schedule, with workouts prescribed based on training zone / intensity and duration.  

Riders are encouraged to keep in contact with the coach on the days the course does not meet. While it’s not necessary to check in daily, the coach will be available to look over power files from workouts done at home or simply to discuss questions or concerns the riders might have.

Pricing

The total cost of the course can be paid for in a single payment or in monthly installments. Due to the individualized and cumulative nature of the workouts, we will not be accepting ‘drop-in’ athletes for these courses. Plans are available to riders in 4, 8, and 12 week blocks.

12 week Premium Power Training Course: $1000

  • Plan start / end dates: December 28, 2015 – March 10, 2016
  • Includes a 10% discount on any Stages Power Meter
  • Includes a Precision Fitting
  • Includes a free Basic Training Peaks account and individualized 12 week Threshold Improvement Plan (to be distributed in 4 week blocks)
  • Includes a copy of the course textbook: Training and Racing with a Powermeter by Hunter Allen and Andy Coggan, PhD.

12 Week Basic Power Training Course: $800

  • Plan start / end dates: December 28, 2015 – March 10, 2016
  • Includes a 10% discount on any Stages Power Meter
  • Includes a free Basic Training Peaks account and individualized 12 week Threshold Improvement Plan (to be distributed in 4 week blocks)
  • Includes a copy of the course textbook: Training and Racing with a Powermeter by Hunter Allen and Andy Coggan, PhD.

8 Week Power Training Course: $600

  • Plan start / end dates: January 25, 2016 – March 10, 2016
  • Includes a 10% discount on any Stages Power Meter
  • Includes a free Basic Training Peaks account and individualized 8 week Threshold Improvement Plan (to be distributed in 4 week blocks)
  • Includes a copy of the course textbook: Training and Racing with a Powermeter by Hunter Allen and Andy Coggan, PhD.

4 Week Power Training Course: $300

  • Plan start / end dates: February 23 – March 10, 2016
  • Includes a 10% discount on any Stages Power Meter
  • Includes a free Basic Training Peaks account and individualized 4 week Threshold Improvement Plan
  • Includes a copy of the course textbook: Training and Racing with a Powermeter by Hunter Allen and Andy Coggan, PhD.
 

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