Winter 2018: Saturday Cycling Lab

Amaray Template

This winter, join Shane Eversfield midday Saturdays in the Cycling Lab to improve:

  • Performancestudiocyclingclass
  • Endurance
  • Efficiency
  • Stability
  • Comfort
  • Enjoyment

(Mirrored Group Fitness Studio, so you can observe your technique)

Attend Intro Session Free!* (06 January)

  • Location: Island Health and Fitness Group Fitness Studio
  • Time:  Noon-1:30 PM on Saturdays
  • Begins: 13 January 2018
  • Fee Structure for 8 sessions: $99 IHF members, $120 non-members
  • Register: Call or drop by Front Desk at Island 607.277.3861

Space is limited for 8-Week and for Free Intro.

* Preference for free intro session given to those who are registered for 8-Week and wish to attend intro.


Functional strength and efficiency on the bike begin with:

  • Pelvic core stability and maximum core engagement
  • Lateral stability in your hips, knees, ankles, feet
  • Maximum neuromuscular recruitment for every pedal stroke 

Develop and train these essential elements to increase:


  • Sustainable and peak pedaling force
  • Cycling efficiency & economy
  • Endurance and speed
  • Bike handling skills


Each session is structured:

  • Warm-up with a sequence of pedaling drills (30-40 minutes)
  • Alternating on-bike strength intervals with off-bike strength exercises (40-50 minutes)
  • Cool down (10 minutes)

Participants will also receive a summary email after each session.


B.Y.B.&T or IHF Spin Bike:  

  • Bring your bike and trainer for maximum benefit and adaptation. 
  • Or use a IHF spin bike for convenience.


Improve with Progression: Over the course of the 8 sessions, you will increase the demand of the drills, exercises and intervals as you adapt – in a self-paced but guided manner

Shane Eversfield will lead and guide the session (not do it with you) so he can offer individual feedback and instruction, and keep the group focused and engaged.  Maximize return on your aerobic investment.


Outdoor Cycling Lab

Begins in April (Dates TBA):

Parts 1&2: Efficient Technique and Handling Skills


Explore cycling skills in the safety of a recreation trail and a parking lot:

– Posture, alignment, biomechanics

– Riding positions and technique for efficiency, stability, comfort and safety

– Mounting, dismounting

– Riding the line

– Pedaling drills and establishing ideal cadence range

– Cornering and turning skills

– Braking skills

 Parts 3&4: Hill Climbing

Video27 Foreaft climbing 029

On hills that range from gentle-to-moderate (Part 1), and then moderate-to-challenging (Part 2), we explore:

– Efficient climbing with the ability to regulate aerobic intensity and climb sustainably

– Posture, alignment, biomechanics

– Riding positions for climbing

– Pedaling skills for climbing

– Selecting gears and pedaling cadence for seated and standing climbing

– Climbing techniques for gradual and steep climbs, short and sustained


Part 5: Triathlon Cycling Skills

Slip shoe on2

Explore triathlon cycling skills in the safety of a parking lot:

– Aero-bar handling skills – straight line and turning/cornering

– Riding positions for aero

– Fast mounting/dismounting

– Shoe entry and exit (shoes on bike)

– Safe bottle hand-offs


Requirements for All Outdoor Cycling Lab Clinics

– Adequately maintained road, triathlon or hybrid bike with tires at recommended pressure, brakes and gears in working order

– Helmet

– Clothes appropriate for weather

– Bike shoes and clip-less pedals recommended but not required


Field Tested 

Over the past decade, Shane Eversfield has developed and refined this format through Zendurance Cycling.  As an athlete he has tested and applied these methods, successfully finishing ultra triathlon events with bike distances up to 400 miles.  (See: Moving Beyond A.L.S.)

In 2013, he also completed Wilderness 101 – a 101-mile mountain bike race on a hardtail… without injury.  (Whew!!  A remarkable achievement given his limited MTB technical skills.)


In 2015, he completed the Oregon Double Iron – 18-19 July.  This event included a 224-mile bike leg with 14,000 feet of climbing.  He was the oldest finisher.  Two weeks later he placed 3rd in AG at Cayuga Lake Triathlon.  (Photo)

Outdoor Cycling Lab Fee Structure:

  • IHF Members: $80 for series, $20 single class drop-in
  • Non-members: $95 for series, $22 single class drop-in
  • To attend Part 2 of a clinic: You must have attended Part 1, or gain consent of instructor