Despite my understanding of the pervasiveness of drug in the sport, I found myself surprisingly overcome with emotion and deeply sad listening to the BBC Newshour recount of the news about Lance Armstrong. Shocking or not, it still feels like the death of something.
Cycling Team Training
The summer cycling season is officially here, and we are taking full advantage! Our weekly “Team Training” rides are under way. The team format creates an environment within which we can maintain a steady improvement in skills and fitness, while building each practice session upon the previous. Our fundamental race training techniques build fitness and the ability to work together, tools for greater enjoyment in all future cycling endeavors.
Our team time trial practices improve paceline skills and lactate threshold fitness. We will learn to dominate hilly terrain through specific hill intervals and skills to capitalize on the contours of the road. With sprinting and lead-out practice we will train to work together to orchestrate a race-winning move, while sharpening top end speed. Additionally, our sessions will include cornering and descending skills practice, race-scenario simulation, and more!
Thanks to everyone involved. I am looking forward to a very fun summer of cycling.
CompuTrainer Class Power Gains so Far
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 Rates Available for CompuTrainer Classes
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.
Registration Open! Off-season Training
CompuTrainer Indoor Cycling Training at Wheel & Sprocket – Fox Point. A Progressive Training Program with P3 – Peak Performance Professionals
Choose one of the following times:
- Thursday evenings, 6:00-7:15PM
- Sunday afternoons, 4:00-5:15PM
Class size is extremely limited. Register now!
Click here to create an account and then choose "CYCLING CLASS" from the top navigation, scroll to the Thursday or Sunday selection of "Cycling Class, Wheel & Sprocket, Fox Point with Sydney Shimko", click "Sign up Now" and follow the payment prompts. IMPORTANT!!! To finalized registration, after paying you must then go back to classes, pick the appropriate class you want and finalized the enrollment process.
Don't miss this unique opportunity to improve your fitness throughout the cycling off-season. Can't wait to see you there!
Coached Progressive Cycling Training on the CompuTrainer
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.
GUARANTEE YOUR SPOT! Sept 7, 14 and 21 – Hills, Sprints and Small-Group Speed – Sign Up Now!
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.
Skills Practice (emphasis on practice)!
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.
Weekly Road Skills Practice! Join Us!
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 per session. 10 riders max, sign up early! Minimum of 5 riders required.
Session One – Fundamentals
August 17 – Bike handling for safety and efficiency, including shifting and braking strategies for improved performance.
Learn how to use your posture on the bike, weight distribution and subtle shifting and braking practices to maintain momentum and draw energy from the terrain.
August 24 – Group Riding skills basics and enhancement.
Feel comfortable and safe riding with a group. Practice tips to keep yourself protected in the draft and gain the confidence to know that any rider would be happy to follow your wheel.
August 31 – Cornering and Turns
Gain the fundamentals to corner safely and the experience to corner at speed and in a group.
Session Two – Speed
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 skills are essential to your everyday riding experience. Small groups will learn to work together seamlessly, pushing the limits of speed and fluidity.
They are all staring at me
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.
