by Frank Overton
To kick off 2011 we are rolling out the first round of our 8 week indoor cycling classes starting Tuesday January 4th. We are excited and I have summarized the merits of our program by the following categories:
FasCat has some of the finest coaches around and they all want to help you achieve your goals. During the class expect your class coach to come over to monitor your power output, heart rate, cadence and rate of perceived exertion and offer you encouragement.
For time trial training, FasCat has two of the very best in the business; Tom Zirbel & Alison Powers. Tom has finished second in the USPRO Time Trial twice and finished 4th in the WORLD Championships in 2009. Similarly Alison, won the Pan Am Championships in 2007 and the US Time Trial in 2008. She’s won the NRC overall by virtue of her time trialling prowess. Tom & Alison both can help you improve your TT’ing during our indoor cycling classes.
For Mountain Biker’s Jason Hilimire is leading the charge for FasCat. Jason has written a couple of popular power based mtb specific training tips (Bike Radar tip here + Singletrack.com tip here & here ) and will put those principles into practice during his 9am Saturday class.
Jon “Teton” Tarkington has won nearly a bazillion Pro 1/2 races here in Colorado over the last 10 years and has knack for a “this just works” common sense to coaching. How to win races + common sense coaching make up Teton’s 6:30am Thursday morning class.
Coach Frank (me) handles a lot of the one on one drop in classes but new for 2011 is offering a Wednesday morning 6:30 am class. Show up early, jam out a workout & move on with your busy day. Possibly by way of Amante Coffee next door!
The class curriculum will be all about improving one’s aerobic endurance aka “base”. From January thru March most cyclists in Colorado should be concentrating on improving their aerobic endurance. Therefore our indoor cycling classes will concentrate on improving aerobic endurance with fun and highly productive intervals such as TEMPO & Sweet Spot work. A big “base” with plenty of advanced aerobic endurance this winter ultimately goes toward raising your Functional Threshold Power (FTP). We’ll measure your FTP with a 20 minute “Field Test” in week 1 and then again at the end of the class in week 8.
If you really want to nail your Functional Threshold Power (and avoid a 20 minute all out effort) we are offering $150 Maximal Lactate Steady State Test for anyone who signs up for an 8 week class.
Now I am not going to tout that our athletes will experience an increase in their FTP of 10% on average because a lot more goes into that the 6 other days of the week. What I will guarantee is that we’ll coach you thru a productive workout at precisely the right intensities that you can take out onto the road to train with in-between classes. If you want our help with the other 6 days, let’s talk; we can roll you into an affordable coaching plan or training program.
All of our classes are power/wattage, heart rate based and are coach led. As mentioned, our coaches will coach you during your workout and afterwards we’ll download your very own power data for analysis. Do you have a TrainingPeaks account? Perfect, we’ll upload your data for you to share with your coach or to see your numbers.
During our first 8 week classes of 2011 athletes will primarily be performing advanced aerobic endurance. You will not be doing any anaerobic work or full gas sprints – that’s not very appropriate for the early part of the winter. We’ll save that for March & April when it’s closer to go time.
To break up the monotony of the same ‘ol workouts we are big into variable power outputs. Sweet Spot Bursts, Criss Crosses, Jumps, pedalling drills and a few other diversions will mimic the power demands you’ll face out there on the road/trail. To spice things up even more we are big fans of the SufferFest for a fun workout set to current UCI race footage and upbeat music.
All of our trainers and bikes are equipped with PowerTap technology, accurate to +/- 5%. The Powerbeam Pro is our weapon of choice. It has a large flywheel for a road like feel that’s superior to the smaller Computrainer flywheel. When the resistance increases, the rider does not get bogged down nor is forced to mash and drop their cadence.
To record the workout data just like a road bike powermeter, we are using the Joule 3.0 Like it’s smaller 2.o cousin seen on the handlebars of the Cervelo & Livestrong teams. The Joule 3.0 controls the resistance or wattage of the PowerBeam putting the athlete in control of their wattage. Similarly we, as coaches can use the PowerAgent software to create courses by the percent grade hill. Want to do tempo intervals up to WARD? Yeah, we can do that with the Joule/PowerBeam setup. Want to practice your TT pacing on the Lyons > Boulder TT course? 100% possible. The sky’s the limit.
And as mentioned above, the Joule is compatible for downloading your power, HR, cadence, everything data into TrainingPeaks or WKO+ for post ride analysis by us, you or both.
Did I mention that everything is wireless? Yes, thru ANT+ Sport technology you won’t trip over any wires or have to plug in.
“Morning, Noon & two classes after work” – that’s our class schedule slogan. We choose a 6:30am time slot for the early birds. A noon class for the lunch riders, and a 5:30 or a 6:45 for those athletes who have kids and/or work nine to 5. If athletes want to use our equipment in-between our classes offerings, that’s cool too. Say its blizzard’ing outside on a Friday and you have some tempo intervals to knock out: come on in.
Tuesdays, Wednesdays & Thursday are the primary training days in a normal training week. Mondays are usually off and that’s no exception at FasCat. If the weather is bad we’ll open up more classes, especially on the weekends.
To sign up you can go online, call 720.406.744, or come into FasCat. Happy New Year and we look forward to making you faster in 2011 !!