 Triathlon Coaching
Train-or-Tri personalized coaching schedules for amateur to elite level triathletes wanting to train and/or race sprint, olympic, half/full ironman distance triathlons.
Contact Train-or-Tri for more information.
2012-2013 Spin Class Schedule
 Start: September 5, 2012-June 2013
Location: Trailhead Athletics •712 Coho Way • Bellingham, WA
Days & Times: Wednesday & Friday @ 7-9 PM
Cost: $10.00/1 Hour Pre-Booked Session
$12.00/1 Hour Walk-In Session (Space Allowing)
$100.00/10-1 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 is great for a low impact, high intensity workout for all ability levels. TRAIN-OR-TRI provides the Cycle-Ops turbo trainers and riser blocks, and you bring your own road/tri bike, cycling shoes, necessary hydration/nutrition, sweat towel, and enthusiasm. Indoor turbo training and spinning on your own road/tri bike not only increases your bike handling skills and teaches effective gear utilization, but it also promotes proper body/aero positioning with more of a real road feel, while training and 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 (i.e. big ring, single leg, out-of-saddle, long threshold drills), 1 week of race pace (i.e. small ring, high intensity sprints/accelerations/bursts, short threshold drills), and 1 week of active recovery (i.e. pace line drills). Every 4 weeks of spin class, the intensity level ramps up via gear load, number of repetitions per drill, and duration a drill is held. Each cyclists perceived rate of exertion (PRE) will vary per drill per week of periodization, allowing cyclists to learn the difference between recovery versus tempo versus race pace.
Contact Train-or-Tri for more information. |
