Power Tap Indoor Cycling Series.
SESSION THREE IS ABOUT TO BEGIN!
March 4th- May 2nd
All levels welcome-training goals set for each individual.
Space is limited so sign up now! Contact Mark Alderdice malderdice@aspenclub.com or (970) 920-5837
2012-13 PowerTap Indoor Cycling Series.
Did you have a great cycling season? Wish you had done better? Just getting started? Need some motivation and guidance from some of the best coaches in the business? Don’t wait till the spring to begin your training for next summer, we have just the thing for you…
- Indoor training to maximize your outdoor performance.
- Ride your own road bike, not a spin bike.
- All levels welcome – training intensities determined for each individual; everyone does the same interval workout, using their own individually determined training ranges.
- A great way for absolute beginners to start riding. Build some serious fitness and master basic techniques indoors to develop confidence before heading outside in the spring.
- Our classes are run by experienced, certified cycling coaches, not spin instructors. We will help you become more knowledgeable about the sport – there’s a lot more to it than just getting fitter.
- Each bike is supplied with a PowerTap™, enabling you to monitor your pace during workouts and, over time, to accurately measure your improvement in sustainable power.
- Close personal attention from experienced, certified cycling coaches. Each workout is downloaded and analyzed, with feedback given via email.
- Reap the benefits of improved aerobic condition while skiing! Many of our clients have commented on how much more stamina they have on the slopes.
What is a PowerTap and why do we use them?
A PowerTap™ is a popular brand of power meter that we install on each participant’s bike. It measures the power that you are producing at any moment and gives you instantaneous feedback by means of a small computer mounted on your handlebars. Once individual training ranges have been determined for each participant, we print the numbers on a small card and attach it to your handlebars. During the different types of intervals we do, your goal is to maintain the ranges that have been determined for you. The person next to you in class will be doing the same workout, but using their own ranges, which may be higher or lower than yours, depending on their ability. Training ranges are re-assessed periodically to ensure further improvement. Over time, as you get fitter, your training ranges will increase as a reflection of your improved condition.
Why train through the winter?
The basic goal of any cyclist is to be able to ride longer and harder – now in our 9th winter season, our indoor training series has been proven to help you achieve this. Regardless of your level, complete beginner or seasoned competitor, whether you’re a road cyclist, a mountain biker, a triathlete or a fitness enthusiast, this program will not only improve your cardiovascular condition, burn calories and make you a significantly better cyclist, but it will give you a big head start over those who wait till the snow melts to get on their bike.
Our series will provide the athlete the benefits of training in a group setting along with close personal attention to individual goals and capabilities. Cyclists of all levels of ability will benefit from our classes. Athletes will be individually assessed and workouts will be based on the power levels achieved during the initial assessment. Data from each workout will be downloaded and analyzed, on an individual basis, by our certified coaching staff. These are much more than “spinning” classes. This is an individually tailored, winter training program, on your own bicycle, designed to optimize your power output, increase your lactate threshold, improve efficiency and make you a better cyclist overall. Riding a real road bike allows you to practice certain aspects of technique – something that is not possible on a spin bike.
Bikes will be securely stored at The Aspen Club during the winter. Your bike will be set up for you with the necessary equipment for you each class – all you need to do is show up and ride it!
The program is divided into 3 sessions, each of 8 weeks duration. Participants ride in two classes per week, at regular times, each an hour long. The series consists of a progressively planned and time tested, individualized training program, rather than just a series of random workouts. Improvements in power will be measured along the way. It is designed to elicit consistent improvements in cycling condition towards the warmer months, hence building a rock solid base of aerobic fitness that will remain with you well into the summer. To fully maximize the benefits we suggest that you begin in November, allowing you to build fitness gradually, rather than feeling the pressure to have to cram it all into a few months. Realizing that not everyone is available this time of year, and that some require a break from cycling at this point, it is possible to enter the program at any point during the winter. Intensity of the workouts does ramp up gradually towards the spring, but since intensity is mainly determined by individual capacity you will not be left behind should you wait till Session 2 or 3 to begin. Each 8 week session can be considered a mini-training program of its own. Class size is limited though and classes do sell out. Once a class is fully sold it is not possible to add further participants. If you begin in Session 1 you are guaranteed a spot at the time of your choice for the remainder of the program. Others have to take their chances on availability – registrations are accepted on a first come, first served basis.
Session I: November 5th-December 27th
For some, this can be considered an “introductory” session – a great way to ease back into riding if you haven’t been on your bike for a while. If you come into Session 1 with a good level of condition, this 8 week session will allow you to maintain much of the fitness that you have worked so hard to achieve, and enable you to begin building a rock solid aerobic base, the all important foundation which will ultimately allow you to take your power to new levels come the summer. The focus of these early workouts will be to:
- improve pedaling mechanics and efficiency
- build a solid cardiovascular foundation for the months to come
- meet other cyclists of all levels (our classes cater to everybody:
absolute beginners, recreational athletes and hard-core racers).
- Burn calories!
Session II: January 7th-February 28th, 2013
This session will focus on improving lactate threshold power; i.e. longer efforts at a moderate intensity. Through these workouts you will:
- continue to improve pedaling mechanics and efficiency
- continue to build an even stronger cardiovascular foundation for the
months to come.
- increase climbing power through specifically designed workouts
- measure your progress via field tests/time trials
- burn more calories!
Session III: March 11th-May 2nd
Time to crank it up a little. This, our final push before the outdoor cycling season begins, will be our toughest and most rewarding session. The workouts will:
- increase your top-end power/speed.
- continue to improve pedaling mechanics and efficiency specifically for
the cycling season.
- continue to develop your cardiovascular foundation for the season.
- develop even greater climbing power.
- measure your overall progress via field tests/time trials.
- offer an overview of spring/summer races and rides.
- help you map out a plan that meets your goals for the cycling season.
- burn a LOT of calories!
By then it’s time to get outside and gradually build the mileage. Before long
you’ll have the endurance to ride all day, and the power to go hard when you
want to.
Follow this program from A-Z and you are guaranteed to be in great shape come spring.
Please sign up as early as possible to ensure a spot in your chosen time slot. If you sign up for all 3 sessions, you will save money and you will be guaranteed a spot in subsequent sessions.
DETAILS:
Dates
Session 1: November 5 to December 27
Session 2: January 7 to February 28
Session 3: March 11 to May 2
Class times (choose one option as your regular time)
- Monday and Wednesday, 9:00 am. Available – Register now!
- Monday and Wednesday, 5:30 pm. SOLD OUT
- Tuesday and Thursday, 7:30 am. SOLD OUT
- Tuesday and Thursday, 12 noon. Available – Register now!
- Tuesday and Thursday, 5:30 pm. Available – Register now!
Class size is limited and classes will sell out. Once a class is fully sold we cannot add further participants, so get in early to avoid disappointment.
Saturday morning classes
Saturday morning classes begin January 12th and will continue through mid-May. These are longer than the regular weekday classes (gradually building to 2.25 hours). They are intended to be done in addition to the weekday classes, not as an alternative option. These are advanced level workouts, designed for those whose goals are such that they need to add one longer workout to their weekly program, come January. These classes are offered on a drop-in basis, so you don’t have to commit to more than one week at a time. Space is limited each week – first come, first served.
Sunday morning classes (begin January 20th). One hour on the bike followed by 30 minutes of stretching, beginning at 8:15am. As with the Saturday classes, these are intended as an optional addition to the regular weekday classes, for those who would like to add a third workout to their weekly schedule.
Pricing
Aspen Club Members:
- $595 per 8 week session (two classes per week)
- $1,495 for all 3 sessions (Nov. 5th-May 2nd)
- EARLY BIRD SPECIAL (register before Oct. 5th): $1,395 for all 3 sessions
Non-members:
- $695 per 8 week session (two classes per week)
- $1,695 for all 3 sessions (Nov. 5th- May 2nd)
For those who join mid-season, prices can be pro-rated
Saturday mornings, begins January 12th (2.25 hour endurance classes): $50 for members; $60 for non-members.
Sunday mornings, begins Jan 20th: $40 for members, $50 for non-members
Drop ins and short term deals.
For maximum benefit to our clients, the classes are intended as a comprehensive series rather than as individual workouts. If however, you are only in town for a short period, we can work something out for you, depending on availability, as classes do sell out. You must have your own road bike, we don’t have any to lend.
I look forward to riding with you this winter. Please contact me directly to register, or if you have questions.
Mark Alderdice
970 920 5837
