Training Programs :: Indoor Performance Cycling
CES Indoor Cycling Fall 2016
Not ready to give up your riding, but aren't a fan of long rides in the cold and damp or *gasp* SNOW?? It's time to get back at it and start building the foundations for a great 2017 cycling season! The Fall program is designed to rebuild your base, work on pedaling technique, and add some intensity. We'll start the program with a baseline test to determine your FTP (functional threshold power) so that the workouts are tailored to your specific fitness level. Our Thursday evening class is short but intense, a brief warmup followed by a series of intervals designed to put your aerobic system to use. Sunday classes are longer, and will focus on pedaling drills and longer intervals. The intensity of the intervals may be a little less, but we make up for it in volume! This is a great program to prepare for the more intense Winter program starting in January.
Improve your basic cycling skills, stop guessing at how hard you should be working and make the most of your time on the bike! Using your own bike, on state of the art computerized Computrainer stationary trainers, our coaches will lead you through a great workout each week, all based on your own current abilities. Improve your cycling technique and efficiency, so you're getting more power & speed with less effort!
You'll also learn proper bike setup, warmup & cooldown protocol as well as cycling specific stretching.
Don't go it alone — join us and see how much more fun it is when you ride with others!
2114 Jackson Ave, Evanston, IL 60201
We have TWO Class Options:
THURSDAYS — 8 classes (October 27 through December 15)
SUNDAYS — 8 classes (October 30 through December 18)
(Total time includes instruction/setup before and after)
Group Class: each class is limited to a maximum # of participants (8 for Thursdays and 16 for Sundays). If there are not enough participants that register, we reserve the right to cancel the class and refund any fees paid.
Thursday night classes will focus more on higher intensity, interval training. Sunday morning classes focus on the transition from base miles and strength based workouts to more intense, threshold and anaerobic based workouts. The goal is to make you more comfortable (loosely used term) with working near your threshold for extended periods and to be able to adapt to changes in ride pace once you move back to outdoor rides. This phase of training will combine leg speed drills, endurance rides, TT efforts and shorter high intensity efforts.
These workouts can be strenuous and participants will benefit from having a solid foundation of base miles or previous participation in CES CompuTrainer sessions.
What to expect the first day…
The program begins with an introduction to proper techniques for setup on a stationary trainer, efficient cycling technique, indoor riding tips/tricks and use of a heart rate monitor. The coaches will take you through a 30-minute test to determine your proper training zones. Utilizing this information, the Computrainer sessions are designed for your exact fitness level. Expect to ride for approximately 90 minutes.
All participants must bring the following to each class:
- road or triathlon bike (no mountain or hybrids)
- 1-2 water bottles
- cycling or triathlon specific shorts recommended!
- small towel or two (yes, you'll be working up a sweat!)
Our head cycling coach since 2006, Jordan Grauer has been an avid cyclist for almost 30 years and still fondly remembers his first racing bike. He's been a competitive cyclist since college, and in 1995, qualified for and successfully completed the 1,200 kilometer Paris-Brest-Paris ultramarathon cycling race. As co-owner and operator of Higher Gear bicycles for 13 years (1993-2005), Jordan was a key sponsor of Club Bicicletta, an amateur cycling club affiliated with the Higher Gear/Vox team. He has also led bicycle tours through Canada, France, Scotland, England, Switzerland, Australia, and New Zealand.
We're extremely proud of our professional, experienced coaching staff — they always go the extra mile to make sure you have a fun, successful training season! Why is it so important to have qualified coaches? They can:
- Evaluate your current fitness level and goals to make sure you are training at an appropriate level
- Evaluate and suggest ways to improve your technique
- Assist you if you need to adjust your training schedule, in the event of an injury or missed training due to travel or life in general
- Motivate and challenge you to reach your goals in a smart, safe & effective manner
For more information on all of our coaches, click here.
|CES Alumni||New Members|
|Indoor CompuTrainer Cycling Program||$136||$144|
No refunds will be provided in full or in part for any reason, including injury, after a program begins. No prorated fees are provided for late enrollments.
Please contact us at info@ChicagoEnduranceSports.com or call 866-237-7861 for more information.