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
- check your Training Zone numbers, how is your fitness? What is the heart rate and power correlation at this time? Functional Threshold 20 minute test starts off your program.
- next is a 3 month program, in monthly increments, what to do on a weekly basis
- 2 workouts/week for specific progression
What you will see happen;
- increased fatigue resistance and the potential for increased power.
- adaptation to workload, to watts
- efficient pedal stroke = more power transfer per crank rotation
Make an appointment now for a 20 minute FTP, Functional Threshold Power test.
email firstname.lastname@example.org or use the contact section on this site and get to know your numbers!
- 3 month L2 coaching @$225 with $100 value FTP testing and $60 set up fee waived
- $675 plus tax
Did you miss out on the first clinic and eager to take on Hills are My Friend2? Or continuing where clinic 1 left off ….. The Pyrenees don’t climb themselves!
Hills and coaching, make it your weekly date with elevation, get your metres, your technique and your fatigue resistance training.
For fondo, bike tours, triathlon
Thanks a lot for the great workouts! I really like throwing those types of rides in once .. a week. Warren
Where are you now? Perform a Functional Threshold Power test now for your winter training zones. Use the code FallFTP October 21st to receive a 20% discount on your FTP Test! Click here; FTP Test and schedule your appointment by the 31st. $100 value.
The 20 min FTP test is a basic routine test to determine the training zones that you will be using through the next few months to obtain adaptations to the energy systems, taking you to the next level! Prepare for your 2017 events by laying the groundwork before you set out to increase volume in the winter/spring phases.
email email@example.com for your convenient appointment time.