Training Programs :: Indoor Performance Cycling
CES Indoor Cycling 2013
Chicago Endurance Sports is excited to bring triathletes and cyclists an indoor cycling conditioning program, using your own bike on a CompuTrainer, which challenges, motivates, and delivers results.
Stop guessing at how hard you should be working and make the most of your time on the bike! Coach Jordan will take you through a 30-minute test to determine your proper training zones — using both power (watts) and Heart Rate on a CompuTrainer. This is a perfect start to your indoor training season!
Don't train alone! Join Coach Jordan and your fellow athletes in our 6-week, 90 minute classes designed to improve performance, technique and strength, and get you ready for the outdoor season. You will learn how to best utilize heart rate and perceived exertion to increase your anaerobic threshold, muscular endurance & efficiency.
Using Heart Rate and Perceived Exertion, you'll be able to take what you've learned in this class and instantly apply it to your outdoor riding without any changes to your current bike setup.
You'll also learn proper bike setup, warmup & cooldown protocol as well as cycling specific stretching.
Don't go it alone — join us and see how much more fun it is when you ride with others!
1611 Simpson Street, Suite 3
Evanston, Illinois 60201
SUNDAY mornings 9:00am–11:00am
March 17th through April 28th — 6 classes. There is no class on Easter Sunday, 3/31.
(expect 90 minutes of riding and 15 minutes of instruction/setup before and after)
Group Class: limited to a maximum of 12 participants.
CompuTrainer Test Session:
You'll complete a step-test on a state of the art CompuTrainer bike trainer, using your own bike. After this 30-minute sub-maximal test, you'll receive a detailed report (via email) complete with your recommended Training Zones (both power & Heart Rate) that you can use to maximize every minute on the indoor trainer!
Group Training Classes:
This session focuses on the transition from base miles and strength based workouts to more intense, threshold and anaerobic based workouts. The goal of this session is to make you more comfortable (loosely used term) with working near your threshold for extended periods and to be able to adapt to changes in ride pace once you move to outdoor rides. This phase of training will combine leg speed drills, TT efforts and shorter high intensity efforts.
These workouts can be strenuous and participants will benefit from having a solid foundation of base miles or previous participation in CES Computrainer sessions.
What to expect the first day…
The program begins with an introduction to proper techniques for setup on a stationary trainer, efficient cycling technique, indoor riding tips/tricks and use of a heart rate monitor. During the first class (if you haven't taken part in our CompuTrainer testing), you'll also perform a simple performance test (we didn't say easy) to help determine your proper training intensities, using the heart rate monitor, gearing selection, etc. Expect to ride for approximately 90 minutes.
All participants must bring the following to each class:
- road or triathlon bike (no mountain or hybrids)
- heart rate monitor
- 1-2 water bottles
- small towel (yes, you'll be working up a sweat!)
Our head cycling coach since 2006, Jordan Grauer has been an avid cyclist for almost 30 years and still fondly remembers his first racing bike. He's been a competitive cyclist since college, and in 1995, qualified for and successfully completed the 1,200 kilometer Paris-Brest-Paris ultramarathon cycling race. As co-owner and operator of Higher Gear bicycles for 13 years (1993-2005), Jordan was a key sponsor of Club Bicicletta, an amateur cycling club affiliated with the Higher Gear/Vox team. He has also led bicycle tours through Canada, France, Scotland, England, Switzerland, Australia, and New Zealand.
We're extremely proud of our professional, experienced coaching staff — they always go the extra mile to make sure you have a fun, successful training season! Why is it so important to have qualified coaches? They can:
- Evaluate your current fitness level and goals to make sure you are training at an appropriate level
- Evaluate and suggest ways to improve your technique
- Assist you if you need to adjust your training schedule, in the event of an injury or missed training due to travel or life in general
- Motivate and challenge you to reach your goals in a smart, safe & effective manner
For more information on all of our coaches, click here.
|Indoor Performance Cycling Program||CES Alumni||New Members|
No refunds will be provided in full or in part for any reason, including injury, after a program begins. No prorated fees are provided for late enrollments.
Please contact us at info@ChicagoEnduranceSports.com or call 866-237-7861 for more information.