Indoor Cycling Training for Students and Parents

Attention: the class is full and your registration will go toward the waitlist.

Wheel & Sprocket – Fox Point

Wednesday evenings from Jan 8 – Mar 18, 2020 (11 weeks) 5:30 – 6:45 PM.

Using the specialized coaching software and a customized training program, we’ll tailor each weekly class to your personal fitness.


  • $130 for students
  • $165 for parents
  • $280 for a parent/child pair

IMPORTANT NOTE: Make a trip to Wheel & Sprocket before the first day of class to ensure your bike is ready to connect to the indoor equipment. To maximize your experience, get the most out of your training time and limit your frustration, we recommend you have your bike looked over by a mechanic to ensure it is working optimally.


Upcoming Skills Sessions – Road and Mountain

Both of the upcoming skills sessions for road and mountain bike follow similar format with a weekend skills workshop and follow-up practice sessions. It will be very beneficial for all riders to attend the weekend session.  The weekend skills workshops are where most of the groundwork will be laid and the group(s) will learn to work cohesively. The mid-week practice nights are for cementing the learning and implementation of the skills. I’ve never had anyone who was “too experienced for” the initial weekend session.

Below is a snapshot of the progression – fundamental to advanced, broken down into technical drills. While the fundamental skills are the same, the drills, terrain and ways of learning can be different whether on the road or off.

  • principles for safe bicycling and managing obstacles
  • correct body positioning and balance on the bike
  • braking, shifting and proper gear selection
  • efficient pedaling techniques
  • cornering techniques for speed and safety
  • hill climbing and descending
  • group riding, drafting and paceline proficiency (road session only)
I hope to see you there!
Learn more on our events pages for road riding and mountain bike.

Spots Still Available for Progressive Power Training

Session 2 of Off-Season Power Training on the CompuTrainer Classes begins January 7. Classes are Thursday evenings at 4:30 and 6:00PM. Register for Session 2 now, or jump into Session 1 for a pro-rated fee.

Session 2 – Threshold Training
January 7, 2016 – February 11, 2016
$115 for 6 weeks includes a baseline Functional Threshold Power Test and weekly group CompuTrainer training.

Learn more and register now!

Women’s Beginning Racing Skills Clinic

Register Now

June 13, 8AM to noon at Wheel & Sprocket – Fox Point

Join us Saturday, June 13th for a “ready to race” clinic for women cyclists at Wheel & Sprocket – Fox Point. If you’ve been looking for that final confidence-booster to push you onto the start line, this is for you. Register here (don’t be put off by the “race” language on the registration page).

This is not a beginner clinic. We’ll start with a quick review of basic skills:

  • efficient pedaling technique
  • correct body positioning and balance on the bike
  • braking, shifting and gear selection

and then move on bike handling skills for pack riding:

  • moving around in the pack, drafting and paceline proficiency
  • cornering and descending techniques

and racing skills:

  • sprints, attacks and race tactics
  • training practices to increase your VO2 Max, Lactate Threshold and Sprint Speed

We’ll also discuss:

  • race-morning checklist
  • race glossary
  • race rules
  • learn what it takes to be an amateur competitive bike racer

Midwest Orthopedic Specialty Hospitals (MOSH) will have a short concussion seminar during the clinic too!

Whether you’re thinking of racing this year, or in 2016, this is the clinic for you. Or maybe you won’t join a race, but you like to ride like you will – join us too. It’s rumored that some riders will head out on a group ride after lunch.

The clinic is sponsored by Boston Store, MOSH, Tour of America’s Dairyland and Wheel & Sprocket. Please contact us with questions.

2014 Road Season Recap

What a season! The women in the Group Training Program became such a tight knit squad they finished the season with proudly-held titles:

  • 1st Place 2014 Wisconsin Cup Road Series – Women’s Cat 4
  • 1st Place 2014 State Individual Omnium – Women’s Cat 4

… not to mention stellar performances at the Tour of America’s Dairyland and Prairie State Cycling Series.

They each developed in strength, endurance, skills, confidence and strategic thinking on the road, and they couldn’t have done it without each other. I’m terribly proud of what they’ve accomplished this year. It’s my opinion that each of them is ready to upgrade the Cat 3s – together they are unstoppable. Congratulations ladies!

New Timeslot Open for Coached Progressive Power Training on the CompuTrainer

We’ve added a Thursday, 4:30pm class starting January 2. Class will be lead by Jill Sommers, life coach, long-time triathlon coach and indoor-cycling instructor, plus multi-time Ironman finisher. Find more info about Jill here.

With movement into this new time slot, we have space available in both Thursday evening classes, 4:30pm and 6:15pm, starting January 2. Cyclists in both timeslots will perform the same power-based interval sets throughout the session, custom-designed and created by Sydney Shimko for the CompuTrainer Multi-Rider Coaching System.

Commit to your timeslot, Thursday at 4:30 or 6:15 PM. (only one spot left at 6:15 PM)

Register Now!

More class details in the previous post below. Please disregard the Sold Out statements.

We also offer a drop-in rate for classes that are not sold-out. The rate for a class drop-in is $20. If you’d like to get on the drop-in list for Session 2 @ 4:30pm or 6:15pm, please contact us directly.

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

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


Group Riding and Cyclocross Clinics in September

Both clinics were postponed, but not forgotten – here’s the revised clinic line-up for September. Did you have a few WTF moments this summer when a fellow rider made a risky move on the group ride. In this group riding clinic, you’ll learn what to do and what not to do (and how to handle yourself when someone else does). Bring a second bike, then we’re going straight to the dirt for cyclocross practice. Discount pricing if you do both!

Group Riding – Road Skills for Intermediate and Advanced Cyclists

September 14 @ 8:30 am – 11:00 am
Wheel & Sprocket, Fox Point, 53217

Polish you paceline. Learn how to stay protected, take a strong pull, work with other riders, fill gaps and sit on when you need to. Keeping a group intact is a specialized skill that takes practice and tact. Here you’ll learn how to act as the stronger rider and how to hang on when you’re not. Leave knowing the universal language, skills and actions to be welcome on group rides everywhere.

Register Now!

Bike Handling Skills for Cyclocross

September 14 @ 11:00 am – 12:30 pm
Wheel & Sprocket, Fox Point, 53217

Any roadies and mountain bikers looking for a fun fall activity should try cyclocross. In this clinic, we’ll learn the secrets to this fun event from mounts and dismounts to cornering and riding skinny tires on grass, gravel, dirt, mud and ice/snow. Master the hills, barriers, carrying your bike and how to go fast off-road.

 Register Now!