The BCycle Training Program is a spin class for all fitness levels and is designed to accelerate your cycling ability and help you achieve your goals; whether it’s to improve on a Gran Fondo, tackle a charity ride, ride with more experience or simply increase your personal fitness level and cycle knowledge.
In this 6 week registered program, each class will include a warm-up, the workout and a cool down. The workout portion is executed in intervals that follow a progressive format and periodized structure. The intervals are designed to help develop stronger cycling in specific zones as well as to help improve technique. Robin doesn’t ride for this class, her job is solely to be on the floor coaching you each and every step of the way!
The 6 week program runs on Wednesdays at 5:00PM from September 11, 2019 – October 16, 2019 with the fabulous Robin Wallouch.
The breakdown of each class is as follows:
Session 1 (September 11): This workout is designed to find your FTP (Functional Threshold Power) which is commonly defined as the highest average power you can sustain for one hour, measured in watts. FTP will be used to determine your training zones for all of our sessions going forward and will allow you to measure your improvements over the course of 6 weeks. Our first class will be a 12 minute warm-up and then a 5 minute all out effort which will serve as you bases for what you will do in the 20 minute all out effort.
Session 2 (September 18): This session will focus on hard short efforts followed by settling back into a constant effort.
Session 3 (September 25): Will focus on anaerobic bursts, followed by sweet spot training. Sweet spot refers to an intensity of training that is hard enough to elicit substantial physiological benefits, but not so hard that as to be unsustainable. It’s 85-95% of your average threshold power.
Session 4 (October 2): Will focus on steady building from 75% -115% of your FTP.
Session 5 (October 9): Will focus on 30 second efforts with short recoveries to boost your VO2 power (just love your FTP)
Session 6 (October 16) : The super peaks pyramid will focus on short intensity in the anaerobic capacity zone. This will most likely be the toughest of the 6 sessions.
The program cost is $180 per person and there are limited spots available so register as soon as you can to ensure your place in this exciting program.
If you have any questions, or if you’d like more information please don’t hesitate to ask!