Indoor Cycling classes are taught at our Chamblee location in structured classes/courses.  Each class consists of up to 13 athletes and a certified coach – we provide the CompuTrainers and the athlete brings their own trainer skewer and bike.  The framework for a class is based on a periodized curriculum, using training blocks with specific work:recovery relationships.  Each class consists of 2 sessions per week.   For 2009 we can proudly include in the accomplishments of our Indoor Cycling atheltes, multiple 70.3 podium finishers, multiple Ironman World Championship qualifiers and even an Ironman World Championship podium athlete.

Dynamo Multisport believes in the literal power of Indoor Cycling using the CycleOps PowerBeam Pro and CompuTrainers.

• Our equipment allows the individual to train in a safe, standardized, controlled environment, maximizing the athlete’s training time investment – no traffic and drivers, stop lights, stop signs, inclement weather and other variables that often interfere with training
• Our equipment allows individuals to train with power, a preferable guiding metric because it is not as influenced by as many outside variables such as the more traditional Heart Rate metric.  If you own a Heart Rate Monitort (HRM), we do encourage to use it while in class.  However, our sessions will be based on your FTP and not a Lactate Threshold value from your Heart Rate.
• Unlike other Indoor Cycling equipment, Our equipment allows the athlete to use their own bike.  Specificity in training is critical, and we believe that specificity also means that you should spend as much of your cycling training in the exact bike position in which you will be competing.

Beginning March 1st, we will commence with Series 2 of our PowerCycle program for 2010.  This session will be an 8-week block that runs over 9 calendar weeks.   Classes will be held on Mondays, Wednesdays and Fridays.

All sessions will leverage the primary benefits of our training system: a controlled, specific environment that is structured around achieving specific adaptations using your own bike, a certified instructor and a true team of your classmates.  The classes will be structured appropriately for the base season.  Mondays will be a Base Skill session.  The emphasis will be on skill and strength development, specifically emphasizing pedaling technique through various drills.  We will couple these drills with more sustained aerobic level strength  work to help lay a solid aerobic foundation for later in the season.

Wednesdays will be our Base Intensity sessions.  While the emphasis will still be on aerobic level intensities, we will add some intensity effort in the form of tempo intervals, threshold intervals and inserting our (in)famous Stomp and Ghost Interval sets to complement aerobic work .

Fridays and Saturdays will provide a mix of earlier sessions.  The Friday class will allow athletes the opportunity to individually choose between a skill session or an intensity session.

You do not need to be a previous PowerCycle athlete to take advantage of our methodology.

Series 2 runs from March 1 – April 30, 2010.  There will be a 1-week break with no classes March 22nd – 28th.

• Monday or Wednesday Session: $120 for 1 class/week for the 8-week session ($15/class)
• Friday Session: $105 for 1 class/week for the 8-week session ($15/class)
• Drop-ins: $20/class – please contact Coach Matthew if interested in dropping in

If a class is sold out, please contact Coach Matthew to inform him of your interest in the session.

SERIES 2 – Please click on a link below to enroll into the class

Monday Base Skill Session – 5:30 – 7:00am – SOLD OUT!

Monday Base Skill Session – 7:05-8:15am – SOLD OUT!

Wednesday Base Intensity Session – 5:30 – 7:00am – SOLD OUT!

Wednesday Base Intensity Session – 7:05-8:15am – SOLD OUT!

Wednesday Base Intensity Session – 7:15pm – 8:30pm – SPOTS AVAILABLE!

Friday Base Mix Session – 5:30 – 7:00am – SOLD OUT!

For more information about our Indoor Cycling classes, please contact Matthew.

Important Items

• When signing up for a Series 1 session, all athletes are committed to the full entirety of the session.  You are slotted for your specific time/day combination.  For example, athletes registering for the Monday 5:30 AM class are slotted only for that day/time combination.  If you are going to miss a class, we will try to accommodate a make-up date within the available classes if possible.  Please work with one of the coaches to try and schedule a make-up session.  We cannot guarantee that we will be able to accommodate any missed sessions.
• We ask that all athletes run a Continental Ultra Sport Home Trainer tire on their rear wheel.  These tires are designed specifically for Indoor Cycling and cause less wear and tear on the CompuTrainers.  A trainer tire will easily last 3-6 months.  For those athletes running 650cc tires, we recommend purchasing a cheaper, harder tire to run in place of the trainer-specific tire.  NOTE: Do not run any tires used in class when cycling outdoors.
• **NEW** We are asking all athletes to provide their own trainer skewer/quick release.   Most bike shops carry a trainer-specific skewer.  Please bring your own to ensure you will be able to ride using the provided equipment.
• Please arrive 5-minutes prior to the designtaed start of class to set-up your bike at your designated CompuTrainer
• Please bring a towel to place over your frame to help avoid dripping corrosive sweat on your bike
• Please bring at least two water bottles to hydrate.  Unlike riding on the road where you get a natural cooling effect from head winds, Indoor Cycling does get hot.  We try to minimize the heat accumulation through excess ventilation, running several fans.