Archive for December, 2016

Krista is teaching the Saturday 7am Winter Base Training Program starting Jan 7th! Last year she rode the program for the first time, and here’s her thoughts on the WBTP and how it helped her get in shape for spring!

I love being an instructor at CYKL, I love the studio, our riders and I love getting up there and crushing a climb or a mean set of intervals. Addicted to the adrenaline? Absolutely. I’m a mountain biker – I want tough climbs and intervals.
I know the benefits (and importance) of endurance zone training and I mix it into my weekly training (most of the time) but the 12 week program hadn’t been something I considered. Every January Kim and Jen have encouraged me to join and every January I made up a reason to not do it.

“Aerobic zone training? For 12 weeks? Not my thing Jen. Come on.”

Last year, I decided to give it a try – I needed to do something different. It changed everything for me. I teach differently. My breathing changed. It was a reminder on some things (a reminder I needed), and a lesson on other things. And on top of all that, I was ready for Spring riding more than ever before.

I get to take over Jen’s Saturday morning session this Winter while she’s off having her baby – and I’m really looking forward to sharing my excitement for this program with the crew. We are going to have a great 12 weeks and we’re all going to finish ready to roll!

Join Krista on Saturdays at 7am! ONLY 5 SPACES LEFT!

CYKL TEAM

 

15 Dec 2016

Krista’s thoughts on the WBTP!

Author: admin | Filed under: Events, exercise, Fitness, indoor cycling, Training

Purchase the CYKL Holiday 5 Pack – $90

Buy 1 for you and as a gift! Special ends Dec 24th.

CYKL Team!

12 Dec 2016

CYKL XMAS SPECIAL

Author: admin | Filed under: cycling, exercise, Specials

 

As we talk more about the Winter Base Training Program that begins January 7/8th at CYKL, we’re trying to clearly describe to everyone how the program works and what it’s all about. More specifically last week we told you “Winter Base training is a 12 week program designed to strip back to the essence of fitness, your aerobic base; the foundation of your fitness. We train for longer periods of time in your aerobic energy zones, building aerobic endurance and muscular endurance.”

BUT what is my aerobic training zone and why do I care about this?

Aerobic training is working at a 4/10 (on that big chart in the studio) OR something called your  Zone 2! This is where all the magic happens in building your aerobic foundation.

How do I know my own “zone 2″ heart rate 

To determine your personal aerobic and anaerobic training zones (zones 1-5) we start the program with a mandatory Lactate Threshold Test with a Heart Rate Monitor. This test has you working at a “hard” effort for 10 mins x 2. From the average of both 10 min efforts we calculate your personal heart rate training zones.

These Zones correlate to the Perceived Exertion Chart in the studio. These are personal to you and you can use them in all of our classes – not just the WBT Program.

Why Do I care about zone 2 or aerobic training?

Aerobic fitness is the foundation to all fitness. Just like a house if you don’t have a strong foundation everything else you build on it could crumble. So if you want to be stronger or better in your intervals, or on hills, if you want to increase your anaerobic tolerance, you must first build a solid aerobic foundation. When you 
train in Zone 2 for long periods
 (over 1 hr) you teach your body to utilize FAT as a fuel source, as it is a long slow burning fuel.

We often get hooked on the adrenaline rush of high intensity shorter duration classes and feel like we are “not working hard enough” in endurance classes. This type of go, go, go training can have a negative effect on your fitness because you will simply over train and eventually either injure yourself or crash and burn. You need to train smart and balanced to keep yourself strong and healthy. This means stripping it back to endurance type training at least once a week, allowing yourself to actually breathe!

CYKL Team