THE WHEELHOUSE
Cycling Studio and Human Performance Center
Your home for all things related to endurance and multi-sport training, including swim, bike & run, and the training hub for Pegasus Elite Triathlon & Cycling Team since 2013.
PROGRESSIVE CYCLING® PHASE III
The Build Part I
The Build Phase tends to be the most demanding phase of periodized training! The workouts in Phase III will focus on fatigue resistance during steady-state threshold efforts and developing stamina to hold power for rides longer than 3 hours, as well as for running off the bike. Phase III will peak at week 5, with weeks 6 and 7 devoted to maintaining fitness and preparing for the demands of Phase IV of Progressive Cycling® - Build Part II.
TEAM PEGASUS ATHLETES $105 for 7-week program
ALL OTHERS $185 for 7-week program
Saturdays 11/25/2017 - 1/6/2018 From: 8:30 am - 11:00 am
PROGRESSIVE CYCLING® PHASE I
Prepare for greatness!
Improving fitness each year is like building a structure made of blocks. Every year you want to increase the height of the structure, which means widening the base. In Phase I of Progressive Cycling®, cyclists will do 6-weeks of long steady distance training, gradually increasing training stress to prepare the body for the improvements to come.
Long steady distance training has several effects. At a moderate heart rate, the body will use stored fat (vs. carbohydrate) as a primary fuel source. Because fat is metabolized in the mitochondria (carbs are metabolized elsewhere in the cells), as we burn fat, our bodies will increase mitochondrial density, allowing more blood flow to the muscles. This phase includes an initial threshold test to determine FTP.
PROGRESSIVE CYCLING® PHASE II
Adding Sweet Spot Training
The Sweet Spot is defined as 84% to 95% of FTP. Adding Sweet Spot training to a strong muscular and aerobic base achieves positive physiological adaptations due to its repeatability with a balance of intensity and volume.
Training in your sub-threshold Sweet Spot power zone will improve your ability to resist fatigue at reasonably high power outputs over substantial lengths of time, having positive effects on nearly all other aspects of your performance.
TEAM PEGASUS ATHLETES $105 for 7-week program
ALL OTHERS $185 for 7-week program
Saturdays 10/14/2017 - 11/18/2017 From: 8:30 am - 11:00 am
Thursdays 11/2/2017 - 12/14/2017 From: 6:15 pm - 8:45 pm
Tuesdays 11/7/2017 - 12/19/2017 From: 6:15 pm - 8:45 pm
Progressive Cycling® for Off-Road
No doubt, the most important part of off-road riding and Xterra racing is the bike-handling skills. But you have to have the aerobic system and leg strength designed to handle the rigors of training on a variety of surfaces. Epic climbs challenge everyone, but when your surface includes rocks, roots and loose gravel, the climb takes on a unique challenge.
Steady-state training builds your aerobic system, which is the cornerstone of endurance riding. But riding off-road places demands on your anaerobic system requiring you toe recover quickly and flush lactic acid at a rapid pace.
Progressive Cycling® for Off-Road classes are 75-90 minutes of intense riding, short recoveries and out of saddle climbing. Although no one will get dropped and you probably won’t crash, this class is not for the timid!
You don’t have to be an off-road rider to do this class. You just have to be up for the challenge!
CAMELBACK OPTIONAL BUT RECOMMENDED
TEAM PEGASUS ATHLETES $105 for 7-week program
ALL OTHERS $185 for 7-week program
Wednesday Date: 11/15/2017 - 12/27/2017 From: 4:30 pm - 6:00 pm
Wednesday Date: 11/15/2017 - 12/27/2017 From: 6:30 pm - 8:00 pm
