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|
A rider’s power to weight ratio at FTP has been demonstrated to be the most reliable predictor of cycling performance in events ranging from triathlon to criterium racing or gran fondo and century rides. If you want to climb better, ride more powerfully on the flats, or just hang on the back of a fast moving group ride, it's improvement in the amount of wattage you can produce at functional threshold that will make it happen. And a power meter is the only tool that allows a rider to objectively measure and train their FTP as a means to achieving those goals.
To that end, the goal of this course is to make training with a power meter accessible to riders of all levels of experience and goals. To that end, this course will provide riders with a time efficient, personalized, and easy to follow training plan complimented with drop-in style group trainer sessions and integration with our Science of Cycling guest speaker series.
The end goal is, of course, to create measurable improvements in power at Functional Threshold (FTP) over the course of the winter. With that said, improvement in fitness is but one facet of this multi-modal course. Perhaps more significantly, the goal of the course is to provide participants with the knowledge and tools to design and implement their own power-based training plans in the future.
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.
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.
All drop-in group workouts will be held at Belmont Wheelworks on Monday / Wednesday and Tuesday / Thursday evenings as well as Saturday mornings. The group workouts are optional and open to any riders in the class. Each class will include a workout lasting between 60 and 90 minutes. Saturday morning workouts will include a brief summary and Q/A on the topics covered in the course text book over the previous week.
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.
During the first week of each month riders will be guided through testing critical power (5 minute and 20 minute). This 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 both in the form of a threshold improvement plan with individualized workouts for the days the course does not meet as well as chapters from Hunter's et. al Training and Racing with a Powermeter. Rider workout plans will be based on each rider’s FTP and around their schedule, with workouts prescribed based on training zone / intensity and duration. The chapters assigned from the text correspond to and go a long way in explaining the 'why' of the assigned workouts.
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.
Lastly, the last Thursday of each month will include a truncated workout followed by a guest lecturer as part of Wheelworks Science of Cycling Series. Lecture topics will include the Cardiology of Performance in Endurance Sport, On the Bike Nutrition Made Easy, and the Biomechanics of Cycling: Bike Fit and Injury Prevention.
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 8 or 12 week blocks.
12 week Premium Power Training Course: $900
12 Week Basic Power Training Course: $600
8 Week Power Training Course: $450
*To take advantage of the 20% offer, riders must register for the course by December 1.