2020 Winter Cycling… At It’s “Best”
Saturday Indoor Cycling Lab!
Begins 04 January
10:15-11:45 AM @ Island Health and Fitness
Eight 90-Minute Sessions
Join Coach Shane Eversfield Saturday mornings in the Cycling Lab to improve:
Series Begins… 04 January 2020
- Location: Island Health and Fitness Group Fitness Studio
- Time: 10:00-11:30 AM on Saturdays
- Program Length: Eight Saturdays
- Fee Structure for 8 sessions: $99 IHF members, $120 non-members
- Drop-in per class: $15 IHF members, $18 non-members
- Register: Call or drop by Front Desk at Island 607.277.3861
Space is limited.
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 and a sequence of 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.
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 Labs will return…
This 3 1/2-hour “lab” is ideal for novice, intermediate and even advanced road cyclists and triathletes seeking a skill-based performance gain. This is not a long “boot camp”! It is an exploratory lab.
Even on the bike, finesse is stronger than force. Learn how to finesse your strength!
Divided into two sessions:
- Handling Skills: 9:00 – 10:30 AM (Meet at Island Health & Fitness by 8:50)
- Hill Climbing: 11:30 AM – 1:30 PM (You will be notified of location)
In the safety of a vacant parking area:
- Explore bike handling skills (upright and aero) so you can ride with confidence – fast or slow, straight or turning
- Emphasis on posture, alignment, biomechanics – how they affect power and handling
- Effortless, precise navigation and balance – essential in aero!!
- Cornering and turning skills – essential in aero!!
- Pedaling drills and stroke mechanics
- Braking skills
Short or long, gradual or steep:
- Develop climbing skills to maximize efficiency and stability
- Ascend with your core, spare your legs
- Choose and regulate your effort – avoid blowing up
- Identify and practice specific riding positions – both seated and standing – that work for you
- Refine your pedal stroke mechanics to maximize smooth force
- Optimal gearing and cadence
- What goes up must come down: descend with confidence
- $50 “Members”: (Island Health & Fitness, Ithaca Tri Club or Finger Lakes Cycling Club) Must register by Saturday, 08 June 3PM
- $60 Non-members
Register: Island Health and Fitness Front Desk: 607.277.3861
- Registration through Island (in advance or day-of): 607.277.3861
- Adequately maintained bike with tires at recommended pressure, brakes and gears in working order
- Clothes appropriate for weather (rain or shine)
- Bike shoes and clip-less pedals recommend but not required