Performance Based Cycling™ (PBC)- Winter 2011-2012
This winter class session is closed for the season.
Registration for next season will open in September, 2012.
With more and more cyclists using technique, efficiency, power and other data methods as a means to train and improve their cycling abilities, the need has clearly developed for performance-based training programs to create structure through the cold winter months.
To help meet this demand, SBR Coaching will be offering its fourth indoor season of Performance Based Cycling (PBC) this winter. This unique class will run upon fundamental principles of exercise physiology and biomechanics.
You will begin training by learning how to pedal efficiently and work to the best of your abilities. You will also be training with concepts such as lactate threshold (LT), LT power and RPE (ratings of perceived exertions). The first weeks will include a lot of low intensity cycling, stroke analysis and pedaling efficiency to build a strong base for the months ahead as you move into more strength, speed and power training. Lots of physiology! Lots of learning! This class is for the athlete that is prepared to take the next step with their training, and spend quality time learning about his/her body through the physiological and biomechanical parameters above. This is a fully coached course led by Jessica Laufenberg, MA, CSCS, USAT Level II and assisted by Scott McDermott, USAT Level I. Our SBR Coaches will not be working out while you are, they will be focusing on coaching you during your workout for you to get the most. It’s all about you!
For this winter season! SBR will be adding two more CompuTrainers, to make available 14 cycling spots per class. Each athlete will receive a training logbook where you can track your training, workouts, add notes, add in worksheets and exercises from your coaches, and more! 2 (two) ICC (Indoor Cycling Class) passes to use during the months of January through March as make up sessions from missed PBC classes (ICC is held Saturdays for 90 minutes, and is typically $20 per class). You will receive special discounts on such things as SRM power, Quarq power, PowerTaps, other winter classes offered at SBR Coaching, and more. Every two weeks, which include four classes, Jessica Laufenberg will coach three classes, and Scott McDermott will be coaching the fourth class in the PBC class rotation.
The course will meet two sessions per week on the dates below. You will have an AM, mid-morning or a PM option. The classes will require you to use your own road or time trial/triathlon bike. You will be utilizing the CompuTrainer system for all training in the course. The CompuTrainer is a fully equipped system with over 300 courses with full data displays (for such things as power, heart rate, speed).
Course times and dates:
-Classes start the week of November 7, 2011 and end the week of April 16, 2012.
- There are no classes the week of December 26, 2011.
- This is a 24-week course
- Each class will be 1-hour in duration
-A minimum of six particapants required for class to occur. If your class is under registration by November 1, you will be contacted for options.
NOTE - please email SBR Coaching to verbally reserve your class time slot. Once approved, you will be required to send in payment and registration information within 5 (five) days.
CHOOSE YOUR SESSION BELOW - updated 1/3/12
Session 1 - Monday/Wednesday 4:45pm – 5:45pm - CLOSED!
Session 2 - Monday/Wednesday 6:00pm – 7:00pm - CLOSED!
Session 3 - Tuesday/Thursday 5:30am – 6:30am - CLOSED!
Session 4 - Tuesday/Thursday 9am – 10am - CLOSED!
Session 5 - Tuesday/Thursday 5:30pm – 6:30pm - CLOSED!
Session 6 - Wednesday/Friday 6am – 7am - CLOSED!
Cost structure for Performance Based Cycling course:
Register October 1, 2011 through November 7, 2011 –
CASH/CHECK -- $580 paid in full, or 2 installs of $320 **
CREDIT CARD - $595 paid in full, or 2 installs of $330 **
