INDOOR TRAINING PROGRAM

PROGRAMS:

1) “GET UP”

WHEN: BEGINS NOVEMBER 5, 2018. WILL CONSIDER CONTINUING THROUGH JULY
2019 IF ADEQUATE INTEREST AND PARTICIPATION.
WHAT IS IT: OFF THE BIKE GYM TIME INCLUDING CORE, YOGA/STRETCHING, STRENGTH
AND PLYO
SCHEDULE: MONDAY/WEDNESDAY/FRIDAY FROM 6:00 TO 7:00AM
COST: $5 PER CLASS OR MONTH PASS FOR $50 FOR 12 WORKOUTS
DETAILS: NO BIKES!! OFF THE BIKE WORK FOR LEGS AND CORE MAINLY. INSTRUCTOR
LEAD MAINLY BUT WILL USE VIDEO WORKOUTS WHEN EFFECTIVE. SEVEN (7) IS MAX
CAPACITY FOR LAB SO RESERVATION IS HIGHLY RECOMMENDED. RESERVATION
REQUIRES FULL MONTH PASS

2) PODIUM 2X/WEEK WINTER TRAINING PROGRAM

WHEN: DEC 3, 2018 THROUGH FEB 28, 2019. MEETS 12 WEEKS FOR 21 WORKOUTS.
NO CLASSES CHRISTMAS WEEK.
PURPOSE: WINTER CYCLING PROGRAM TO BUILD PERFORMANCE AND FITNESS ON BIKE
WHAT IS IT: THREE (3) X 4 WEEK PHASES WHICH INCLUDE 3 WEEKS MEETING 2X PER WEEK, THEN ONE RECOVERY WEEK MEETING ONCE. THE THREE PHASES BUILD UPON
EACH OTHER, WITH PHASE 1 FOCUSED ON STRENGTH, PHASE 2 LACTATE THRESHOLD
AND VO2, AND PHASE 3 HIGHER INTENSITY/SHORTER INTERVALS IN THE ANAEROBIC
AND NEUROMUSCULAR ZONES. PERFORMANCE TESTS DURING THE RECOVERY WEEK
TO MEASURE PROGRESS.
SCHEDULE: THESE ARE NOT INDIVIDUAL CLASSES. THESE ARE 3 MONTH PROGRAMS.
THREE (3) AVAILABLE PROGRAMS – MON/WED 6:30-8:00PM, TUES/THURS 6:30-8:00PM
AND WED 4:30-6:00PM/ SAT 9:30-11:00AM. GROUPS (BUDDIES, TEAMS, ETC) CAN
PROPOSE ADDING PROGRAMS ON SPECIFIC DAYS AND TIMES. MINIMUM 5 CYCLISTS
PER PROGRAM.
COST: $315 FOR PROGRAM, INCLUDES 3 MONTHS = 21 WORKOUTS.
DETAILS: 90 MINUTES OF WORK. BRING YOUR OWN BIKE. INCLUDES RACE WEEK AT
END. INCLUDES MONTHLY POWER TESTING FOR ALL POWER ZONES. VERY
MOTIVATING TO RIDE WITH OTHERS… 10 TEAM MATES PER CLASS.

3) PELETON 1X/WEEK WINTER TRAINING PROGRAM

SAME AS PODIUM PROGRAM BUT MEETS 1X PER WEEK FOR 12 WEEKS. OFF
CHRISTMAS WEEK.
ONE PROGRAM AVAILABLE MEETING ON SATURDAY FROM 7:30 TO 9:00AM. GROUPS
(BUDDIES, TEAMS, ETC) CAN PROPOSE ADDING PROGRAMS ON SPECIFIC DAYS AND
TIMES.
COST IS $180. MINIMUM 5 RIDERS TO HOLD PROGRAM

4) BAD WEATHER WEEKEND CLASSES

NOT REGULARLY SCHEDULED. EITHER SPECIFIC WORKOUTS OR NEW VIDEO/ERG RIDES
USING NEW SOFTWARE… CLIMB THE FRENCH ALPS… RIDE AN EPIC NWA COURSE.
THESE CLASSES WILL BE DEVELOPED WEEKLY DEPENDING ON THE WEATHER
FORECAST…STUPID COLD OR RAINY OR ICY.
COST WILL BE $15/CLASS. ONLY 10 KICKRS AVAILABLE. FIRST COME FIRST SERVE. CALL
STEVE FOR RESERVATION.

5) TEAM CAMPS

CUSTOM WORKOUTS DESIGNED TO MEET NEEDS OF TEAM
INDOOR AVAILABLE THROUGHOUT WINTER ON SATURDAY AND/OR SUNDAY
AFTERNOONS
FOR OUT OF NWA TEAMS, CAN ARRANGE FOR LODGING AND OUTSIDE COURSES
DURING SPRING AND SUMMER
PRICING BASED ON NUMBER OF PARTICIPANTS
CALL STEVE TO SCHEDULE