Bike Classes

Well-Fit Triathlon and Training has created a series of classes that will develop your biking ability over the training and racing season. Based on proper periodization principles applied for the Midwest athlete we have developed three consecutive classes that will maximize your biking ability for this triathlon season.

Each session includes ten weeks of class with one week break between sessions. The classes are generally built on the knowledge and ability developed in the previous class, but depending on your cycling limitations, can be taken as a stand alone program.

Bike Technique and Endurance – The focus of the class is developing cycling efficiency. Some of the key factors we work on are proper distribution of force throughout your pedal stroke, and comfortable yet faster leg turnover. Since this class is during base phase for most of us we will also incorporate long steady state aerobic intervals.

Bike Strength – The focus of the class is developing your specific cycling strength. The workouts are designed around progressive development of your climbing ability. However, we will still be incorporating some bike technique drills.

Bike Power and Race pace – The focus of the class is development of a stronger, faster, and more economical biker. Maximizing your force production and increasing your level of fatigue resistance. Ultimately, developing a faster race pace. The key workouts will revolve around your anaerobic pace and maximal power production.

Well-Fit Indoor Long Ride – Living in seasonal Chicago, it can be a challenge to regularly train on the bike. The Indoor Long Ride class will take you through one of the most important workouts in your weekly schedule. Starting at 60 minutes and building up to 120 minutes, this class will include technique work, steady aerobic intervals, and motivational videos about cycling and triathlon. The training protocol for this class has been researched and tested by Well-Fit coaches to optimize your cycling endurance. You will gain the benefits of increased aerobic capacity, resistance to fatigue, optimal cadence, smooth pedal stroke, and motivation for the 2007 season. This class is strategically placed in the winter to help athletes build fitness before spring training.

Below are the training objectives for our classes:

• Pace: ride at your own pace with the support of a coach and your fellow bikers
• Movement efficiency: move faster with lower energy requirements
• Pedaling mechanics: the single most important factor in improving movement efficiency
• Force training: there is a close correlation between pedal force and speed
• Anaerobic ability: the ability to push a relatively higher gear for a long time is crucial to performance
• Power / Speed: develop the ability to quickly apply a great force, as in sprinting or going over a short, steep hill
• Heart rate training: learn how to use your heart rate monitor with your bike computer and the correct gearing to produce a faster, more efficient ride
• Power meters: are welcome we will work with you to set up your power training zones.

For this class you need:

• Bike: the bike you race with
• Bike computer: the computer should have cadence function
• Heart rate monitor: any brand is good as long as it has heart rate range function

This class will be coached by:
Sharone Aharon, and Lara Battalini.

Want to see what class looks like?
Check out this video.

Testimonials
Check out what participants had to say about the class.

Registration Information
We have a new location for 2007–UIC PE Building, 901 W. Roosevelt Rd, basement level.

All classes dates and times are tentative and may change.

Details and Policies

Every athlete will receive a Well-Fit "Dry-Fit" T-shirt and a water bottle.

A 50% refund will be given if you cancel more than two weeks before the start of class. No refunds within two weeks of the class start date.

Any coupons or other discounts must be taken at time of purchase only.