CBPWRCycle

12/09/2016

This Saturday the temp is predicted to be below 32 degrees until 11:00am. With wind gusting to 13 mph, humidity in the 80% range.

**** Saturday morning outdoor ride is cancelled ****

Are you all interested in having another go at it? Join me for @ 7:00 am - Aero Base Builder I is a 80 minute aerobic foundation building and technique workout.

It will be a similar format to last weekend, it will be an organized and led workout. It will not be choreographed to music like a typical class of mine but it will have music.

You are welcome to bring your bike and trainer...

Not a member or have a friend that isn't and would like to attend? Have questions? Message me!

11/15/2016

Here is the Activate playlist from last week.
https://open.spotify.com/user/ltfcyclechris/playlist/252CUODeUUnuyREO6QdxPi

Aerobic Base. Technique and Tempo Workout

11/08/2016

Hey Friends,

Be sure to join me tonight for - Activate!
It is a aerobic base, technique and tempo workout. Be sure to go here
http://www.spinervals.com/PWR-Cycle-Zone-Calculator_New_HR_Watts.xlsx
plug in your FTP result numbers and get your zones for the classes moving forward. Or, just bring your FTP Test numbers in and I can help you define and record your zones before class. If you have a friend that is interested in joining that isn't a member message me! See you tonight, 6:15pm

11/02/2016

Great effort by all involved tonight during tonights FTP class, kicking off the INDOOR training session of .

Here is the playlist from tonight. Please let me know your thoughts and suggestions.

https://open.spotify.com/user/ltfcyclechris/playlist/1xwnddUcMQC5cKCvKMyHWW

Here is the link for the FTP/HR calculator

http://www.spinervals.com/PWR-Cycle-Zone-Calculator_New_HR_W...

Message me with questions.

A playlist featuring Atlas Road Crew, Rafferty, Frederick Barr, and others

10/31/2016

Tomorrow is the day my friends... tomorrow marks the KICK OFF of the INDOOR Training season and our first FTP TEST in !!!

What is FTP? Function Threshold Power!!
FTP - Represents your ability to sustain the highest possible power output over 60 minutes, depending on whether you're a trained athlete or not. This is tested in a 20 min effort inside of a 60 minute class. As a result 95% of the 20 minute average power is used to determine FTP.

We are trying to establish a wattage number that corresponds to our lactate threshold and gives us a functional threshold power number. Think of lactate threshold as the point at which your body can no longer run on just oxygen alone and you start to dig into your glycogen reserves. Lactic acid begins accumulating in your blood stream faster than it can be flushed out and you're beginning to go anaerobic.

For example, after 20 minutes your average wattage measured was 245 watts, you'll multiply that by .95 to get your FTP. (245 x .95 = 233 watts).

This number then can be measured over time and specific workouts can be created to increase fitness in a measurable way.

If you have questions message me. Not a member or have a friend that isn't a member? Message me to join the class and experience PWRCycle at Life Time Fitness!!

Join me 6:15 pm.