Grace Bicycles CompuTrainer MultiRider Studio
Classes run from November 3rd, 2015 through March 27, 2016
Schedule a class now!
Would you like to increase your cycling speed by 2 to 4 mph? How about outsprinting your riding companions to the next town line? Or being the first to reach the top of that big hill? Systematically training with power will help you achieve your goals. Cyclists and triathletes of all ability levels can benefit from focused off-season training that works on explosive strength, endurance, and power output.
The Computrainer Session Schedule at Grace Bicycles is based on a typical off season training plan followed by many cyclists wishing to both improve their fitness level for the coming year. Off-season training in the Northeast takes place from November through March.
November/December Recovery and Maintenance- This the time to recover from the summer's hard efforts. Most cyclists will concentrate on alternative types of exercise mixed in with low intensity cycling. This time of year poses many challenges when it comes to fitness so its important to keep to a schedule of workouts throughout the holiday period.
January/First Build Period- This month is devoted to improving power in preparation for the speed phase of training. Strength training is decreased while endurance is maintained.
February/Second Build Period- During the second build period, power work gives way to interval training while endurance training becomes more intense, taking on the characteristics of road racing or longer, more intense rides.
March/Third Build Period- This period will improve your speed-endurance - the ability to maintain a relatively high intensity for a long time - while improving your climbing. Sprint ability (quickness) and endurance are maintained.
Power Testing (Highly recommended for optimal CompuTrainer workouts)
Over the last several years cyclists have embraced the concept of power, or the ability to generate a certain number of watts, as the basis for their training. Power based training has largely replaced heart rate training as it provides more immediate feedback and is less impacted by external conditions such as stress and fatigue.
Knowing your FTP or Functional Threshold Power (also referred to as ATP or Anerobic Threshold Power), the highest average power output you can produce for 1 hour, provides the basis for your year round training plan. Doing the proper workouts at the right intensity for you, mixed with sufficient rest, will result in an increase in your FTP. That increase will translate to less effort needed for a ride at a given pace or a faster overall time for the same effort.
Having an accurate FTP entered determines how intense a rider will be working during any given session. Too high an FTP increases the chances of overtraining and too low an FTP lowers the fitness value of any given workout.
Testing to determine your baseline FTP requires approximately one hour on the Computrainer. The rider will warm up with a series of intervals at increasing intensity, recover, then ride for 30 minutes at their maximum sustainable effort. The test will result in a baseline FTP number. It is recommended that riders retest monthly to determine whether their training is producing an increase in their individual FTP. If not, then adjustments can be made to frequency, intensity, and or duration of each training session.
Please call or email Scott to schedule a Power Test. Cost for the test is $25.
Which classes should I take?
Scheduled Group Session Pricing:
You can view the November schedule and register for sessions at www.schedulicity.com. Search for "Grace Bicycles" in "Holliston, MA".
Valet Service - You can leave your bike at Grace for the winter season. This service will eliminate the need to load your bike in and out of your car in the cold winter months. We will do our best to get your bike mounted on the Computrainer before you show up for your registered sessions. The valet service fee is $100 for the winter season through March, 2016.
More services may become available at a later date. If there is a service you'd like to see, please let us know.