Train-or-Tri
2011-2012 Spin Class Schedule
START: September 7, 2011-June 2012
LOCATION: X-FIT: Extreme Fitness Club @ 1400 Kentucky St./Bellingham, WA
DAYS & TIMES: Wednesday & Friday @ 7-9 PM
COST: $8.00/1 Hour Pre-Booked Session
$9.00/1 Hour Walk-In Session (Space Allowing)
$80.00/10-1 Hour Pre-Booked Punch Card Sessions & 1 FREE Session
CASH OR CHECKS ONLY
SPACE IS LIMITED to 15 people/session
WHY SPIN?
New to cycling? Training for the upcoming triathlon season? TRAIN-OR-TRI spin class provides a low impact, high intensity workout for all ability levels on Cycle-Ops turbo trainers and riser blocks. You bring your own road/tri bike, cycling shoes, hydration/nutrition, sweat towel, and enthusiasm. Indoor turbo training on your own road/tri bike increases bike handling skills, teaches effective gear utilization, and promotes proper body/aero positioning while spinning your way into aerobic/anaerobic fitness.
WHAT IS PERIODIZATION & PRE TRAINING?
TRAIN-OR-TRI spin classes are built on a 4 week periodization schedule: 2 weeks of power climb, 1 week of race pace, and 1 week of active recovery. Every 4 weeks the intensity level ramps up via gear load, number of repetitions per drill, and duration per drill. Each cyclists perceived rate of exertion (PRE) will vary per drill per week of periodization, allowing cyclists to differentiate between recovery versus tempo versus race pace.
