Train Smarter Indoor Cycling Personal Training

Road bicycle woman riding her bike and concentrating on winning

You don't have to compete to be an athlete.  You just have to train like one.

The sun is coming out and it is time to get FITTER! Proper indoor cycling techniques create adaptations in the body that lead to greater fat burning and increased caloric consumption.

Indoor cyclists using proper cycling methods find they have greater strength and endurance, better fitness, and ultimately increase their weight loss. And It all comes down to power output.

Anything that reduces a rider’s power output, such as poor technique or performing unsafe moves, reduces the effectiveness of the workout and can be damaging.

So do you want to be an athlete and power up? Whatever your goal is, our personalised indoor cycling coaching and programs with Nadine can help get you there quicker.

Choose from our personalised programs 60 mins for £75  - Buy now

MASTER THE FUNDAMENTALS  (60 mins)

Once you have mastered these you will be able to rapidly speed towards your goal. This session is all about perfecting technique.

Techniques are the foundation to an effective and safe workout, just one poor technique can hold you back!

Perfecting form, cadence, flow, pedal stroke and managing resistance & intensities.   The objective of this is session is to understand the benefits of each technique and practise correct execution to achieve greater effectiveness. This program will consist of a moderate intensity 15 minute assessment ride to establish areas for development.

With feedback and discussion you gain the knowledge and understanding to improve. During a second 30 minute ride, detailed corrective coaching will enable you to practise and improve. If you are new to riding this is an opportunity to form good habits and immediately maximise the benefits. For regular riders it’s time to extinguish all those common bad traits forever. You will feel the difference!

SPOTLIGHT TECHNIQUES  (60 mins) 

This session is ideal for those that have had a MASTER THE FUNDAMENTALS session - form, cadence, flow, pedal stroke, resistance & intensities - but are still struggling with one or two of them.

It might be a case of improving your muscle engagement and therefore your power by up to 70% if you wear cycle shoes and perfect your pedal stroke. Whichever 1 or 2 techniques we highlight in this session, it is easy to remedy with a deeper focus.

If you have just bought cycle shoes and want to maximise the benefits immediately or if you have been using them and felt little or no difference then a focused Pedal Stroke technique session comes highly recommended. Following a 15 minute assessment ride a relevant run of drills will work to correct and hone.

TRAINING WITH HEART RATE ZONES

Customise & Measure Your Workout (60 mins)

Whether you have just entered into fitness or are an experienced athlete you can greatly benefit from paying attention to your heart rate during exercise.  It provides a window to ensure you are hitting the correct intensities when following personalised and group exercise profiles, guaranteeing goals are achieved and your fitness never plateaus. There are simple ways to use a heart rate monitor as a tool to motivate, measure and make your exercise more purposeful and effective.

The initial session will provide you with a top line understanding of heart rate zones and the benefits.  You will conduct a 10 minute warm up and 30 minute field test ride to establish your lactate threshold.

The following day you will be provided with your heart rates for each of the 5 intensity zones and how to use them in your cycle classes over a 4 week period to help achieve your goal.

Ongoing sessions can retest your lactate threshold which will provide a measure to show your fitness improvements and establish a further 4 week program. If you run you will also be able to apply this system to your training.

You will need an adequate heart rate monitor, one which has a laps function and not to have exercised within 24 hours before your field test.

PURE INDULGENCE RIDE (15 min Q&A Coaching, 45 min ride)

Ever wanted it to be all about just you? Errrr Yeh!  A 1-2-1 straight ride coaching specific to you. A great gift for someone or to yourself.  Endurance or High Intensity Interval training. Your choice.  Following the ride you will be sent feedback on what you were fabulous at and how you can be more fabulous.

GROUP RIDES

PARTY RIDE  (15 minute set up and intro 45 min ride)  

Ok so no champagne and dancing, maybe some balloons.  If you are celebrating something, hen, stag, birthday, a surprise and would like to bring your friends into your fitness world for a ride before you slip into full on party mode then this is a great activity to kick off proceedings.  Please let us know if you are rolling with a theme and we will see if we can accommodate relevant music.

CORPORATE RIDE  (15 minute set up and intro 45 min ride)  

Maybe it’s about time for your employers to dig deep and make team building a bit more interesting.  An opportunity to show off your stamina and inspire.   Expel the myth that ’spinning’ is just pointlessly sweating and chewing the handlebars.  It’s your turn to flex the muscle!

 For more info: [email protected]


15 March 2015