Performance Cycling at its best. Our Wattbike based workouts are for members who want to have fun while also experiencing authentic cycling. We work in 12 week programmes and all members can track their ride stats. All coaches are road cyclists. Our method incorporates cross-training with hot yoga, Pilates, barre and strength work for riders to be strong on and off the bike.
Benefit from Periodisation Training used by the pros. After your zone test, we work in 4 week blocks: 1. Cycle Base 2. Cycle Build. 3. Cycle Specialise 4. Cycle Recover.
Begin term with your FTP test (Functional Threshold Power). This gives your current fitness level and used to benchmark your zones so you can customise your rides. To do the FTP, you will need to hold your highest sustainable power upwards of 20 minutes. Your coach will then give you your number to track.
PERIODISATION PHASE 1
Base training is one of the most important phases of training for cyclists. It is pivotal to prepare the body's aerobic system for conditioning towards larger volumes of work or intensity increases. Riding at a low to moderate intensity will result in increased capillary density (greater perfusion of oxygenated blood into muscles) and greater mitochondrial density. A lower total workload won’t stress your aerobic system to stimulate a further adaptation. More mitochondria in muscle cells increase your capacity to break down carbohydrate and fat into usable energy more quickly. Processing more fat and carbohydrate per minute through mitochondria increases maximum sustainable power or pace.
PERIODISATION PHASE 2
The Build Phase aims to challenge your specific short power, sustained power and strength endurance. Increased training load targets your lactate threshold while training at varied cadences to add gradual resistance to enhance pedal load.
PERIODISATION PHASE 3
Combining the last 2 weeks of base and build now we ride into our Specialise Phase. These are effective because they demand threshold and above efforts. This is the week to wind it up to target your maximum sustained power!
PERIODISATION PHASE 4
Recovery Phases will ensure your getting the most out of training, while too few will result in potentially overreaching, leaving you with a constant drained feeling. It’s a fine line between resting too much and not resting enough and there is no one size fits all answer to when you should have a recovery phase.
CYCLE ✘ PILATES
30 minutes on the bike followed by 30 minutes Pilates. The perfect cross-training class for cyclists and non-cyclists alike. Book early as sells out quickly.