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Athletes will be meeting at least 1 time per week for a coached workout. Over the winter, we will be swimming, and this includes stroke improvement, endurance, breathing, body position etc. Once the weather improves we will once again meet for group bike rides, runs and open water swims. For the fourth year, I will be holding Wind Trainer classes at on Saturdays. This is a program that will build on endurance and strength and also focuses on technique and being relaxed and steady. Each week we will talk about different aspects of training and racing, stretching and self maintenance, injury prevention, heart rate, nutrition, sweat loss, weights etc. The benefit with this class is that you are on your own bike rather than a spin bike so you will not be riding in a different position for 2 hours every week. We will also be meeting periodically for clinics. These will include Chi Running, stretching/yoga/Pilates/ injury prevention, nutrition, and maybe just having a beer or two. WIND TRAINER CLASSES This will be the fourth year we have been meeting for our 2 hour sweat program. Because they fill quickly, we will be relocating to a larger venue at Southdale and Wharncliff Classes begin December 13th and will run til March 7th =14 weeks Times are on Saturday:
These two hour classes are suitable for both experienced, endurance riders and athletes new to the sport. You work at your own level and set the tension on the wind trainer to your fitness and ability. They are an excellent cross training workout for runners. Welcome to those of you who are new to this. Every year there are a few riders who buy new bikes and trainers specifically for this class, so don’t be intimidated. The workouts start fairly easy and gradually the sets get longer and hillier as the weeks pass. Please note that this is NOT just a spin class. I have designed the workouts based on 24 years of cycling experience, coaching qualifications and after 4 years of offering these classes to my athletes. We will be working on gradually building endurance and strength and the primary focus will be on technique and form, riding relaxed, changing gears, hill climbing, tempo rides, proper seating, power, leg position, cadence, running off the bike, transitions, etc. Each week we will cover different aspects of training and racing, stretching, self maintenance, injury prevention, heart rate, nutrition, sweat loss, pacing, tapering, picking your races, weights, and anything else you would like me to cover. Also, the benefit to this class is that you ride your own bike so you will not be riding in a different position every week. Remember that this class is not designed to kill you. As you will see, we will be focusing on how to ride a bike more efficiently and the fitness is the byproduct. You will work at your own level and set the tension as hard or as easy as you like [no one will know!] The first few weeks will be for the new riders to get comfortable on their bikes. I will make sure you are set up properly, that your pedal stroke is correct and that you are not bouncing and bobbing around on your seat. Simon Dearing-certified bike fit guy and Camp Sheri coach, will be available for specific bike fits so you are maximizing your power output. The return crowd can work out the cobwebs and flush put the old arthritic joints. We will be doing a lot of drills and some alternative type speed workouts that will help out your running as well. If this is your first year for this, please get on your trainer a few times before the classes begin. Practice putting the bike into the trainer and make sure the tension is set so that you have some resistance. Also, make sure the bike is screwed in tightly. Arrive 15-20 minutes early so you can set up. If you plan to sneak out early, or if you have had enough of me, then situate yourself near the exit. What you will need: A wind trainer of course and:
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