Training Programs :: Indoor Performance Cycling
Indoor Performance Cycling 2012
Chicago Endurance Sports is excited to bring triathletes and cyclists an indoor cycling conditioning program, using your own bike on a stationary trainer, which challenges, motivates, and delivers results.
New for 2012: THRESHOLD TESTING ON COMPUTRAINER
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! We'll be holding re-testing dates at 6-week intervals, so you can measure your progress and make sure you're still challenging yourself.
Don't train alone this winter! Join Coach Jordan and your fellow athletes in our 5-week 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!
- Details
- Required Equipment
- Trainer Rental Info
- Our Coaching Staff
- How to Register
- Fees
- Sponsors
- Questions?
Details
Where?
Fleet Feet Sports — Old Town: 1620 N. Wells Street (312-587-3338)
When?
CompuTrainer Testing Sessions:
8:00–10:00am (30 minutes per test)
- Saturday, February 4
- Sunday, March 18
- Sunday, April 29
Group Training Classes:
SUNDAY mornings 8:00am–10:00am
Session 1: February 12 through March 11 (5 classes)
Session 2: March 25 through April 22 (5 classes)
Limited Availability
CompuTrainer Testing: limited to 4 people for each 30 minute session (16 total spaces available)
Group Class: limited to a maximum of 20 participants. These classes sold out the last two times — don't miss out on a great opportunity!
What?
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:
The main focus of this class is to build a solid base for outdoor riding in time for spring. You will improve your cycling strength, aerobic fitness (endurance) and efficiency (through better pedaling technique).
The class will consist of an on-the-bike warmup, a structured workout (various intervals, tempo, etc.), an on-the-bike cooldown, and will conclude with stretching.
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 60 minutes.
Required Equipment
All participants must bring the following to each class:
- road or triathlon bike (no mountain or hybrids)
- stationary trainer (Group Class Only — discounts/rental/storage available — details below)
- heart rate monitor
- 1-2 water bottles
- small towel (yes, you'll be working up a sweat!)
CycleOps Stationary Trainer Rental
CES will have up to 5 CycleOps Fluid2 Trainers ($329 value) available for rental. The cost for rental is $50 for the each 5-week session (there are no weekly rentals). Rentals are available on a first come, first served basis, so don't wait! If there are rentals still available at the first class, you may pay via cash/check at the first training session.
Bonus! You may apply the entire cost of rental towards the purchase of your rental trainer at the end of the session!
Stationary Trainer Storage!
Don't feel like lugging your trainer back and forth to the store for every class? No problem! The fine folks at Fleet Feet Sports have graciously offered to store the trainers for FREE at the store during the week, so all you need to bring is your bike! Thanks guys!
(Some limitations apply — please contact us for more details)
Our Coaching Staff
Jordan Grauer
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.
How to Register
Online registration is available at signmeup.com by clicking on the link below:
Fees
Register for BOTH sessions and save!*
| Indoor Performance Cycling Program | CES Alumni | New Members |
| Threshold/Heart Rate Testing Session | ||
| 1/29, 2/4, 3/18, 4/29 | $25 | $30 |
| 3 Test Session Discount Rate | $60 | $75 |
| 5-Week Class | ||
| Session 1 (2/12 to 3/11): Thursdays Only | $129 | $149 |
| Session 2 (3/25 to 4/22): Thursdays Only | $129 | $149 |
| Both Sessions*: Thursdays Only | $239 | $269 |
*To receive the discounted rate, you must register for both sessions at the same time.
Refund Policy
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.
Questions?
Please contact us at info@ChicagoEnduranceSports.com or call 866-237-7861 for more information.