Indoor Cycling

PW Fit Indoor Cycling Program:

Instructed by fit specialist and cycling coach Philip Wong. This is an exclusive 12 or 16 week training program that is designed by Phil to improve performance from recreational to competitive cyclists. Phil will lead athletes through 3 or 4 phases of structured training that will guarantee you are fit come spring. The emphasis throughout the program is Aerobic Development; this results in you riding faster with improved endurance. Smart trainers and software are provided in the studio so everyone will have real time feedback as they ride.

Instructor:
‚Äč
Philip Wong
Certified Master BG FIT Specialist
USAC Coach

Phase I: Acclimation: Mid - November until Mid - December
In this first 4 week period, training sessions will focus heavily upon technique, muscular strength and building a base level of fitness. Athletes will have time adjust to the structured format and allow their bodies to adapt before we incorporate quality interval work. A power test will be conducted at the end of this 4 week period in order to assess the athlete's current degree of fitness before the next phase of training begins. *Weekly home workouts will be assigned. *Individualized power based training zones will also be provided at the end of this phase.

Phase II: Aerobic Power: Mid - December until Mid - January
Training focus will shift with the introduction of sustained interval work. This will focus on increasing sustainable power output. A particular emphasis will be placed upon the development of functional threshold. The goal is to raise the ceiling of aerobic limitations which will in turn provide a strong foundation for all around performance. *Weekly home workouts will be assigned.

Phase III: Aerobic Capacity: End of January until End of February
Training will gradually progress with an emphasis on maximal oxygen uptake; a key for great aerobic performance. Athletes will graduate to workouts with high intensity intervals that are both challenging and fun. A power test will be conducted at the end of this 4 week period in order to measure gains made and reset training zones as you head into riding season. *Weekly home workouts will be assigned. *Individualized power based training zones will also be provided at the end of this phase.

Optional Phase IV: Pre - Season Prep: End of February until End of March
This final phase will combine both Aerobic Power and Aerobic Capacity. The workouts will be more complex and finally introduce Anaerobic work by toward the end of the phase. This will be final prep for transitioning back out on the road. *Weekly home workouts will be assigned.

Program Details:

Duration:
12 or 16 weeks of one class per week and one open ride session during available times.

Location:
Riverside Cycle - 50 Water St. Newburyport, MA

Wednesdays:
6:00 pm - 7:00 pm and 7:15 pm - 8:15 pm
Thursdays:
6:00 pm - 7:00 pm and 7:15 pm - 8:15 pm
Saturdays:
10:00 am - 11:00 am and 11:15 am - 12:15 pm

Cost:
$315.00 for 12 weeks with one class per week.
$395.00 for 16 weeks with one classes per week.

Each class size is limited to 10 people and the program has filled up very quickly in past years. Please contact Phil at phil@pwfit.net or at 978-290-2210 with interest.



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