Category Archives: Training

Coached Progressive Power Training on the CompuTrainer

Three progressive training blocks beginning November 7, 2013 will have you prepped to start your 2014 outdoor season with greater fitness and form than ever before.

Join us at Wheel & Sprocket – Fox Point this winter season. Register Now!

Need to be convinced?

Want to learn more about the benefits of this Progressive Training with Power? Read the FAQs

  • Increase your Functional Threshold Power, V02 Max and cycling endurance
  • Reach you cycling goals with limited training time
  • USA Cycling licensed coach at every training session
  • Customized, power-based workouts to maximize training value
  • Small class size to ensure support and guidance to each cyclist
  • Training specific to your position on your own bike
  • Technique work to improve cadence and pedal stroke efficiency
  • Education on your fitness and zones, training with power, nutrition and goal setting
  • Fun, camaraderie and motivation of training with a group
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Whether you’re training for road racing, mountain bike, triathlon, charity rides or just fitness and fun, we can help prepare you for a strong and successful 2014 cycling season. Using the CompuTrainer Coaching Software, we’ll tailor each weekly class to your personal fitness and goals. We’ll determine your Functional Threshold Power and use that value to customize your training.

If you’d like to get on the drop-in list for Session 1 @ 6:15pm or the waitlist for Session 2 @ 4:30pm or 6:15pm and/or Session 3 @ 4:30 or 6:15pm, please contact us directly.

Session 1 – Base-building, Skills and Technique – Sold Out

November 7 – December 19, 2013 (class will move to Tuesday the week of Thanksgiving)

$130 for 7 weeks includes a baseline Functional Threshold Power Test and weekly group CompuTrainer training

Session 2 – Threshold Training – Sold Out

January 2 – February 13, 2014

$130 for 7 weeks includes a baseline Functional Threshold Power Test and weekly group CompuTrainer training

Session 3 – Speed and Sharpening – Sold Out

February 20 – March 20, 2014

$90 for 5 weeks includes a baseline Functional Threshold Power Test and weekly group CompuTrainer training

Commit to your timeslot, Thursday at 4:30 or 6:15 PM. To reserve your spot after registration, your payment must be received 3 weeks prior to the start of each session. As we did last year, we will maintain a waitlist when the class reaches capacity.

Register Now!

Need more than once per week coaching? Looking to peak for a specific event? We offer customized training programs for the CompuTrainer or wherever you ride. Contact us for details.

Road racers, join our group training – 6-Month Race Preparation and Training for the WCA Wisconsin Cup and ToAD Series

** Open Riding and on-site bike storage is available through Wheel & Sprocket. **
6940 N. Santa Monica Blvd. Fox Point, WI 53217
visit wheelandsprocket.com

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What to Eat on Long Ride

First, if you have figured out that whole food is better for your health and performance, don’t hesitate, go to Skratch Labs and order a copy of ‘The Feed Zone’ and ‘Feed Zone Portables’ and get cooking. If you’re not yet convinced about real food, then you need to order your books even faster. No doubt, you’ll find a plethora of ideas in either of the Skratch Labs cookbooks. They say it best:

In the Feed Zone, the menu has changed and no one can argue with the results: real food is better. Real food tastes better, digests quickly, and helps you perform at your best.

Not to mention you’ll save money, while keeping your body free of unwanted chemicals and additives. Here’s a sample recipe to try: Feed Zone Portables Sample Recipe: Blueberry & Chocolate Coconut Rice Cakes.

Ready for more recipe testing? Try these granola bars from Good Things Grow. If a grain-free, higher-fat, lower-carb option is your personal dietary preference, stop at Outpost Natural Foods Coop for the the Birdy Bar, or try Jennifer Motl’s recipe recreation below.

BIRDY BAR SQUARES Makes 16 bars

  • cup sesame seeds cup unsalted
  • toasted sunflower seed kernels
  • cup coconut flakes
  • cup chopped almonds
  • cup dried cranberries
  • cup pumpkin seeds (the plump, green and toasted ones, not flat, white ones)
  • cup natural peanut butter [Sydney’s note: substitute another nut butter if you prefer.]
  • cup honey

Procedure:

  1. Preheat oven to 350 degrees F.
  2. Mix dry ingredients (seeds, coconut, nuts and berries) in one bowl.
  3. In separate microwave-proof bowl, dump peanut butter and honey. Microwave on high for 60 seconds. [Sydney’s note: this step can be done in a pan on the stove-top.]
  4. Mix peanut butter and honey with rubber spatula until smooth.
  5. Add dry ingredients to peanut butter and honey and mix thoroughly.
  6. Scrape mixture into 9-by-9 ovenproof dish and spread flat with rubber spatula.
  7. Bake for 20 minutes, then cool on a wire rack.
  8. While the bars are still too warm and gooey to eat, cut them into 16 pieces. The bars will harden as they cool.
  9. When the bars are fully cool, cover the pan with plastic wrap to store. To serve, lift out individual squares with a fork or knife.

Recipe from: Jennifer Motl, inspired by version created by Outpost Natural Foods in Milwaukee Nutritional information per bar: 230 calories, 7 g protein, 16 g fat (3 g saturated fat, 6 g monounsaturated fat, 6 g polyunsaturated fat), 19 g carbohydrate, 2.5 g fiber, 80 mg calcium, 3 mg iron, 90 mg sodium, no cholesterol. Good source of magnesium.

Summer Skills and Speed Training Session Schedule

Make a commitment to be a better cyclist. Choose among 4-week sessions throughout the summer season to improve your cycling skills, speed, strength and endurance. Or just drop-in for a day.

View the calendar and events lists for further information on each practice.

Cycling Skills Sessions:

Learn to use your bike handling for speed and safety with Cycling Skills Sessions on Monday evenings. Each 4-week session will include an evening of bike handling and shifting, cornering, climbing and descending, plus group riding skills. The Mountain Bike Skills session will end with trail riding, rather than group riding.

  • Skills Session 1 – Mondays, 5:45 – 7:45pm,
    Road Skills for Beginner and Intermediate Cyclists
    May 6 – June 3 (excluding May 27)
  • Skills Session 2 – Mondays, 6:00 – 8:00pm,
    Mountain Bike Skills
    June 10 – July 1
  • Skills Session 3 – Mondays, 6:00 – 8:00pm,
    Cycling Skills for Triathlon
    July 8 – 29
  • Skills Session 4 – Mondays, 5:45 – 7:45pm,
    Road Skills for Intermediate and Advanced Cyclists
    Aug 5 – 26

Cycling Training Session:

Improve your fitness with Cycling Training Sessions on Wednesday evenings. Each 4-week session will include an evening of speed specific training, threshold training, hill training and fast paceline practice.

  • Training Session 1, Wednesdays, 5:45 – 7:45pm
    Road Cycling
    May 8 – 29
  • Training Session 2, Wednesdays, 6:00 – 8:00pm
    Road Cycling
    June 5 – 26 (excluding June 19, $20 discount on this session)
  • Training Session 3, Wednesdays, 6:00 – 8:00pm
    Road Cycling
    July 3 – 24
  • Training Session 4, Wednesdays, 5:45 – 7:45pm
    Road Cycling
    July 31 – Aug 21

Register Now!

Cost is $20 for a drop-in practice, $75.00 per session (4 evenings total) or $70.00/session if you sign up for 4 or more of any combinations of sessions (e.g. Training Sessions 1-4, or Skills and Training Sessions 1-2.) Skills Sessions and Training Sessions are separate. All sessions are one(1) day per week. Sessions require a 5 rider minimum.

Please include your real full name, contact information and the sessions or days you would like to attend in the form below. I will respond with further payment details.

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What sessions would you would like to attend?