training to fit your life -- coaching for cycling, triathlon, multisport - Milwaukee, WI

The CompuTrainer classes have gained an average of 7% in their Functional Threshold Power values in just 6-7 weeks! Great work!

Happy Holidays everyone!

Drop-in to any CompuTrainer class on the calendar below for a great workout! Contact me if you’re interested.

Calendar updates: Based on Sunday participants’ travel schedules, we’ll cancel class the 25th, rather than rescheduling to Tuesday. Power Tests will be on the 18th and 22nd.

Indoor Cycling Training at Wheel & Sprocket – Fox Point with P3 – Peak Performance Professionals and Coach Sydney Shimko

Are you ready to spend this winter working to be stronger and faster on the bike next season? Join Sydney for the P3 CompuTrainer classes described below, starting November 3rd at Wheel & Sprocket – Fox Point.

The 5-month winter session costs $450 and includes:

• 22 coached CompuTrainer classes
• 1 free monthly open CompuTrainer session at Wheel & Sprocket – Fox Point
• Gift certificate for $65 toward VO2 Max testing at P3 in Brookfield. Learn more about metabolic testing at P3.

Choose one of the following times:

• Thursday evenings, 6:00-7:15PM
• Sunday afternoons, 4:00-5:15PM

Please join us on October 20th or 27th at 6PM for a FREE info session to learn more. RSVP for the info session only by calling Wheel & Sprocket at 414-247-8100.

P3 – Peak Performance Professionals offers a unique indoor cycling program that is designed around individual fitness levels. Each person trains based on their own power zones derived from a time trial done on their bike, in a controlled environment, under the direction of a knowledgeable cycling coach. These once a week group sessions have a coach present throughout the training, leading everyone through both form work and power intervals. Different than other cycling facilities, P3 utilizes both the CompuTrainer coaching software and road course to work on pedal stroke efficiency and cycling conditioning.

With years of experience and knowledge, P3 has developed a program that works. Not only will you learn what the Pro’s have known for years but you will be training the way they train from the very first class. By the end of the program you will have increased cycling efficiency, understand the benefit of training with power and establish your current Heart Rate and Power Zones to maximize your future training.

On-line registration will be available soon for the 5-month sessions. Class size will be limited, so sign up early! If you are ready to sign up now, please contact sydney {at} cyclingskillscoaching {dot} com for priority registration. Otherwise, join the email list in the right sidebar for immediate notice when registration opens.

Road Cycling Skills Weekly Practice Session Two – Speed

Great for triathletes and cyclists looking to start next season with greater speed and efficiency on the bike!

Join us Wednesday evenings from 5:30-7:00PM for on-going skills practice and assessment. Each night of practice will have a unique focus and performance goals to improve your riding. Rides will begin at Wheel & Sprocket – Fox Point, promptly at 5:30. Costs are $20 per ride or $55 for the session.
10 rider limit – REGISTER NOW TO HOLD YOUR SPOT!

September 7 – Climbing and Descending

Concentrated training and strategies for improved hill climbing and descending.

September 14 – Sprinting, Jumps and Lead-Outs

Not for the faint of heart, this speed practice will take you through the training and techniques to stay on a wheel when a rider attacks, to set up a teammate for a sprint finish and to gain an advantage jumping out of fast corners. Most important, this practice will be fun! How often to you have permission to go this fast!?

September 21 – Team Time Trial

Even if you never race a team time trial, these advanced paceline skills are essential to your everyday riding experience. Small groups will learn to work together seamlessly, pushing the limits of speed and fluidity.

Did you attend a clinic earlier this season? Maybe you attended a skills clinic or group ride in years past. Have you practiced your skills since then!?

prac·tice [prak-tis] noun, verb, -ticed, -tic·ing.

… repeated performance or systematic exercise for the purpose of acquiring skill or proficiency: Practice makes perfect.

We learn through repetition. Our weekly skills practices are just that, practices – in a group environment for motivation, with coaching to ensure that you are forming good habits in your practice.

Furthering your cycling goals takes time and dedication to constant improvement.
Commit to your cycling improvement with Weekly Skills Practice Sessions.

Register Now!

I’m racing the Trek Triathlon tomorrow and just returned from a short ride to spin my legs. While I was riding I couldn’t help but notice that all the cyclists riding in the opposite direction took an extra-long look as the passed. So I started to think, ‘Are they checking me out? Did I unzip my jersey too far? Naaw, maybe my shorts are inside out.” Then I got it … they’re gawking at my bike!

Awkward glances aside, I have to thank Wheel & Sprocket again for outfitting me with such a fine ride.

No, this post is not about body image. 34/26 is the easiest gear on my cyclocross bike, and I was happy have it this past weekend. La Crosse has really GREAT HILLS!

I was in La Crosse with my family for the State High School Track & Field Meet. My husband runs a pole vault club and coaches athletes from all over Wisconsin and Illinois. I watched some of the meet, but I also went on two great hilly bike rides (thank you Grandma Vicki!). I included links to the routes on mapmyride.com below. I highly recommend the riding in the La Crosse area!

28 miles in the hills – link to mapmyride.com route info

38 miles – La Crosse – Chaseburg – Coon Valley – Shelby – link to mapmyride.com route info

Link to more bike ride photos on Flickr

A huge thank you to everyone who joined us for the Performance Cycling Workshops. Special thanks to Tour of America’s Dairyland and Coach Laurel Green for your support and expertise.

I really enjoyed working with all the great athletes in attendance, and I always appreciate the tremendous enthusiasm and improvements in your cycling. I hope to see you again at a future clinic or out training.