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Started new CycleStrong class at LBS

kimikaw2010-05-02 11:57:38 +0000 #1
This week I started a "CycleStrong" class at a LBS. Love it! For a newbie rider like me this is just what I need to get both technique and muscles built up over the winter.

This is the class description:

Cycle Strong -

45:00 coached cycling class with a 30:00 strength session 2x/week for 4 weeks

Traditionally indoor cycling has been thought of as either a hard "cardio" workout on a stationary bike (spinning) or an alternative to riding outdoors when the weather turns bad to "stay in shape". Join us for our unique indoor cycling program applies the principles of our proprietary one-on-one coaching program to a small group of participants on their own bikes, in a controlled environment under the direction of a coach. We refer to our classes as small group coaching.

Each person trains at their own level and on their own bike (say good bye those spin bikes). The goal of the class is to improve your cycling efficiency, working on pedaling technique, how to properly shift and climb and improve your strength on and off the bike to then finish up your cycling session with a 30 minute strength session, working on those muscle to help you become a stronger, more balanced athlete and less vulnerable to injury. This class will benefit everyone, weather you are a cycling novice or elite, fitness enthusiast or a Triathlete, this class is definitely your best option for optimizing your valuable cycling & training time.There's 5 of us in the class this session. Taught by a women who has been a professional triathlete. Our bikes on their computrainer. In our first two classes, she said she was going to focus on technique and stay in flats. Wants me in avg cadence of 88-94. Did resistance intervals at that (trying to keep an avg watts - which would be a smoother pedal stroke), single leg drills to work on pedal stroke (I need lots of work there!), cadence drills (100-110-120) etc, etc for 45 minutes. Lots of trainer interaction, and she pushes us to use higher gears and really work (I was a sweaty mess at the end, definitely feeling it in my legs). She did point out I should go back and have my fit tweaked (which I did today). And that next class I will "have" to stay in my larger wheel (I have a compact crankset).

The shop has a fitness studio with a good assortment of dumbells, medicine balls, etc. SO the 30 minutes of strength training was there. Mostly circuit style, focusing on core, squats/lunges and lats/shoulders.

Love this class! Figure I'll keep taking sessions over the winter! Figure if I add one good total body strength session a week plus a couple of days on treadmill or on our trainer (and my usual yoga/mobility/foam rolling stuff) should be a good winter routine for me.


Zeek2010-05-02 12:12:00 +0000 #2
Kim that sounds totally awesome! Wish we had something like that around here. Would love to hear more on your progress as you go...
OakLeaf2010-05-02 12:07:08 +0000 #3
Wow, that does sound great! If I had access to something like that, I'd actually ride indoors.
katluvr2010-05-02 12:51:58 +0000 #4
I would LOVE that! Maybe I should share this w/ my local bike shop to see if they can get something like that going!

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