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What...is power-based training?
IndoorPower is a CompuTrainer multirider center with 2 locations in Reno. Classes consist of interval workouts formulated with specific training objectives in mind, such as improvements in power at lactate threshold, increases in anaerobic capacity, improved pedal economy, and even VO2max improvements.
Each rider brings his/her own bike and mounts it on a standard magnetic trainer connected to a computer. Resistance measured in watts is either doled out by the computer or simply measured by the computer depending on the type of class taking place, and all of this information along with heart rate, cadence, mph, watts/kg, etc. is projected onto a large screen at the front of the studio.
What...types of classes can I expect?
1) Ergo classes force the rider to work against resistance levels that are based upon each rider's own fitness level. Think of it as "You vs. The Computer". Ergo classes are the heart of indoor power-based training and these hour-long classes are used most often throughout the year.
2) Non-Ergo classes simply measure the power put out by each rider much the way an on-bike power meter does. These are more along the lines of "You vs. The Rest of the Class" or better yet, "You vs. You". Non-ergo classes are sprinkled in throughout the year and they are the type of classes primarily used during the weekend Endurance Rides (90 minutes) and the weekday Budget Rides (45 minutes).
3) Budget classes are 45-minute, non-ergo rides where you can tailor the effort to meet your own workout needs. These are also a fun way to get in a race-pace ride with friends or other riders, and they are half the cost of the coaching ergo classes. Each ride begins with a 15-minute warm-up followed by 45 minutes of ride time.
4) 3-D classes are real rides that were recorded by the fine folks at ErgVideowith a headcam and reproduced with an ergo class taking place in the background. While doing the work of an ergo class, you watch a real ride or race unfold on a giant screen before you just as if you were riding along. Truly a fun way to suffer!
3-D rides are mixed in during the week and weekends.
What...kind of bike can I ride?
The CompuTrainers can accommodate many types of bikes: road bikes, fixed gears, mountain bikes, single-speeds, timetrial bikes, etc. Simply make sure that your rear tire has a smooth tread pattern. Continental even makes a very durable Hometrainertire specifically designed for indoor trainers.
What...should I bring to class?
Basically, come prepared for a warm-weather ride, but leave your helmet and sunglasses at home.
Must haves: bike, smooth rear tire, shoes, shorts, jersey/t-shirt, water.
Might wants: towel, sports drink, narrow-neck skewer (we have a few on-hand too).
Where...can I attend classes?
IndoorPower is located at 600 S. Center St, right behind College Cyclery on Virginia St.
Who...can participate?
Everyone! Endurance athletes of all sorts (e.g. cyclists, runners, triathletes, rowers, skiers, etc.) can benefit from the low-impact training affects that power-based training yields. Athletes of all ability levels are encouraged to attend these challenging and personalized classes. Whether you're purely recreational or an experienced competitive athlete, every class is tailored to each rider's own fitness level.
Who...leads the classes?
Classes are taught by licensed USA Cycling certified coaches and/or professional triathletes, national cycling champions, and experienced riders with extensive competitive backgrounds.
Why...train indoors?
Free from all the distractions that can hamper a training ride such as traffic, stoplights, rough weather, flat tires, bad roads, and being short on time to name just a few, indoor training extracts the highest quality effort from even the shortest of workouts. After all, you have little else to focus on but your numbers and the music.
These training sessions are a perfect way to perform interval workouts all year, not just during the non-competition season. Attend just a few interval classes and then ask yourself, "Can I work that hard on my own? Can I achieve the same effort level when I'm not forced to?" Yeah, me neither.
Why...train using intervals?
It's no secret that interval training can yield highly effective performance benefits in short periods of time, and while classes are often rather difficult, every rider who has taken part in a dedicated series of multirider classes has seen improvements in fitness, comfort on the bike, pedaling form, and confidence.
By pushing yourself beyond your comfort level, well beyond it sometimes, for specific lengths of time, interval training forces our bodies to rebuild tougher and stronger in order to deal with these new demands...assuming we allow time for proper recovery.
Ask your body the right way, and it has no choice but to give you the response that you want.
How...do I get started?
We begin each training block with some form of power assessment to determine the type of power you could maintain for a 1-hour, continuous effort. This is done a number of ways during regular class times and assessment opportunities find their way into a number of different workouts so don't worry if you haven't had a chance to assess your current fitness. While we formally assess/reassess every 6-8 weeks, we can always guess-timate your threshold power based on your estimated fitness level (1-10 scale) at the time.
How...are workouts the same for every rider?
The figure derived from the assessment sessions is referred to as Lactate Threshold, Time Trial Power, Maximal Steady State Power...it has many names. We use the term "Functional Threshold Power" or simply, "FT" power, and this number is the key to nearly all of the training that takes place at IndoorPower.
Once this number is estimated, you simply have to turn your legs and work hard while the computer does all the thinking and meters out exactly the amount of resistance necessary to elicit very specific training responses. Whether your FT is 90 watts or 360 watts, an effort at 120% is just as hard for you as everyone else!
How...often should I attend classes?
By consistently riding in 1-3 interval sessions per week, you'll learn just how much your body is actually capable of, and you'll learn how to tolerate the discomfort that forces you to back off well short of your potential.
Remember, we're not just training the body here (strength); we're also training the mind (toughness).
I've found that 2 classes/week fulfills the intensity requirement for most riders, but wintertime is a great time to pack on that third (weekend?) class in order to integrate some endurance work.
When...are classes offered?
Weekday classes run year-round and are 60 minutes in length. Weekend classes are 90 minutes long and run through the colder months, longer if the good weather doesn't kill everyone's interest.
How...much does it cost?
Multirider Classes
$20/class
$10/budget class
Monthly Packages
2 classes/week: $150
3 classes/week: $200
4 classes/week: $250
5 classes/week: $300
6 classes/week: $350
(Packages apply to Cycling & Weight Training Classes)
Power Data Emails
$25/month
(Converted CompuTrainer files for CyclingPeaks WKO+)
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