Register here! From July 4th to September 5th, join performance coaching for a 10 week prep to your tour, your fondo, your fitness! Every week a new challenge a new lesson to learn as you pick up technique and power. Every Wednesday, starting either at McBride park in Vancouver, or on the north shore. 1.5 hrs, $220, plus tax.
Note that Cycling BC ride provincial ride license is recommended for this and any other rides you participate in.
Personal coaching on the ride, for your best performance on the bike.
Register here for July 4-Sept 5
Early Bird pricing in effect until June 19th! Save $20, use code ‘getoverit’ when you register.
a general state of good health, usually as a result of exercise and nutrition
People say, you may say, that you want to improve your ‘fitness’. But what does that mean and how can you measure it? One of the many benefits of biking is that it will keep you fit, meaning that your general state of good health will continue. Your fitness will be maintained.
What about that trip to Italy, or Gerona, or Maui, that you have planned to climb the dolomites or Haleakala? Are you ‘fit’ enough for that, will you enjoy the experience or breathe heavily while your muscles cringe through every pedal stroke?
To improve your fitness, measure where you are at right now; I recommend using the MMP testing (maximum minute power, 3 minute test; avg power and max HR), FTP testing (20 minute test; avg power x .95) or the CTS (Carmichael Training System 8 minute testing, 2 tests for avg. power and max HR). All of these are useful for obtaining a power profile as well as determining levels or zones to train at for maximum benefit.
The zones are ridden at particular dosages depending on the ultimate goal for each individual, in fact they follow the FITT formula; Frequency, Intensity, Time and Type.
Training for a stage race, event or tour? Frequency goes up.
For a Time Trial, for climbing? Intervals at Intensity.
For a 150 km event, 120 km event, 100 km event? The Time or volume build up for adaptation to take place.
Then for specific events, hills or flats, multi sport? The Type of training that improves your technique for efficiency and skill.
Getting the formula right will make your experience ‘a dream come true’. Work with a coach to have your body adaptations take place where it counts!
Formulas for success; It’s just a hill, get over it!
Register for Hill 9 weeks; Wednesday May 2nd – June 27th.
Start locations will vary between Vancouver and the north shore.
Limited capacity, register now! 
It’s Just a Hill – clinic 2018
“…take time to perfect your technique, become the most efficient hill climber you can be. Train in the zone, learn how to make the 25% grade, the hairpin descents.”
coach Barb, assisted by Shane
$200 plus tax
Part 2 will begin July 4th.
Some changes are coming up, to the website, to the programs. Look for the new Performance Coaching method, for your best coaching option!
A new 8 week session pack is available; register now for 8 weeks beginning October 19th – December 21st, limited space!
Is it summertime yet? … all of a sudden the roads are full of cyclists! There are 3 months before the famous Fall Fondo in Vancouver. The trip to Whistler!
What the 3 month plan will give you; Purchase here for $675
What you will see happen;
Make an appointment now for a 20 minute FTP, Functional Threshold Power test.
email crossbarb@shaw.ca or use the contact section on this site and get to know your numbers!
