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It's all about you.  Enjoy great music.  Do more than you thought you could.  Savor your Accomplishment.

Group Ride Schedule Cycle Moles Healthy Knees

Want to take a class?  Come on in! Your first ride is always free.

New to indoor cycling?  No worries, we’ll start you out with a bike fit so you know exactly how to set up your bike to protect your knees, feel comfortable, and understand exactly what to do. We’ll write down your personal dimensions so you can set the bike the way you like, every time you come to class.

Worried about the seat?  Have no fear.  We offer gel seat covers if you need a softer ride. Just ask the instructor before class!

Want to track your Heart Rate?  Check out the MYZONE system we love and use in our classes.  Scroll down this page for more information.


Leave all your worries behind and join us for a class that inspires you to challenge yourself and do more. Motivating music, high energy, and skilled instructors will help you transform the way you ride and the way you feel.

Our studio is equipped with Keiser M3i indoor cycles that 

  • show Heart Rate (We use MYZONE)
  • shift smoothly with gears 1-24 so there is no guessing 
  • show WATTS so you can see your power and how you get stronger
  • come with dual pedal toe cage (any shoe) /SPD clipless pedals (wear your  favorite bike shoes to clip in.)  

Cycling gives you confidence, power, and achievement. Drop-in group training available!


We also offer 8-week Cycling Clinics

Find out more about our progressive training programs. Click the image below for more details


Healthy Knees Strength & Cycle

Got Knee Pain?

The combination of strength training + cycling is the perfect way to rehabilitate injuries, build strength, increase stability, and reduce your knee (hip and ankle) aches and pains.

Healthy Knees Strength & Cycle Clinic is an 8-week progressive program that has been tested and proven to help alleviate knee pain and help you gain strength and confidence in your knees.

Strength Training - our planned progression starts at the beginning and then advances with Movement Foundations, Balance Training, Muscle Development, and Stretch & Release Techniques so that you get all of the essential elements to improve your knee strength. 

Cycling - Motion is Lotion!  Cycling is one of the very best things you can do to improve and maintain knee heath.  When done the right way (we show you how) cycling can help sooth your knees, reduce pain, and increase strength. Before you know it, you'll be pedaling easier and stronger than you ever thought you could...and feel so great!

Healthy Knees: How to Prepare

Where do I Start? There are 2 Levels

Each level starts with a private meeting to talk about your knees, health and to complete an individual bike fit so you know exactly the right way to set up your bike.

(60 MINUTES: 30 min Strength + 30 min Cycle)

In our Level I clinic, we start with 30-minute sessions on the bike followed by 30 minutes of strength and balance training and stretching.  This beginner level series always offers the place to start for everyone and challenges for those who are ready for a little more. On the bike, we focus on the Healthy Knees Fundamentals of bike fit, body position, pedal speed, and pedal tension and work up to building stamina, power, and endurance. Not only will your knees feel better, but you will too!  This camp is ideal for anyone who has not been active on a regular basis or just want a great place to start in their fitness routine.

(60 MINUTES - starting with 30 min Cycle + 30 min Strength)

In our Level I clinic, we start with 30-minute sessions on the bike followed by 30 minutes of strength and balance training and stretching.  In the first 4 weeks, we focus on the Healthy Knees Fundamentals of bike fit, body position, pedal speed, and pedal tension. After 4 weeks, we start working up to 45 minutes on the bike as you build stamina, power, and endurance. Not only will your knees feel better, but you will too!  This clinic is ideal for those with a fitness base and are ready for a challenge.


Cycle Moles: Performance Cycling

Funny name, serious results! Smarter. Stronger. More Powerful... Since 2008

9/1/20  UPDATE: CYCLE MOLES AT HOME

Due to Covid restrictions, we will offer CYCLE MOLES at home!  There are two ways to access:  ZOOM or through the MYZONE APP and we are adding in some special options for you...

  • "Live" rides with Robin or Matt V on Mondays & Wednesdays 7:00-8:00am
  • Cycle Moles Library - all rides will be recorded so you can access at a time convenient to you - or ride again!
  • Weekly progressive 15 minute CORE workouts with 100 moves every time
  • Resources: Bike Fit tutorial - how to adjust your bike for the best fit

CYCLE MOLES SEASONS

Each Season is 8 Weeks with 2X/week rides. CALL FOR PRICING AND START DATES 360-733-5050

 --- Early Fall  Focus = Low Aerobic Base Building to develop your aerobic engine to GO and GO

--- Late Fall Focus = Mid Aerobic Base Building with emphasis on Force, Muscle Endurance, and Aerobic Endurance so you can ride the long miles

--- Winter Focus = Power with Mid to High aerobic Base Building for Power, Muscular Endurance and Aerobic Endurance to make you super strong

--- Early Spring Focus = Power for Stamina with High Aerobic Endurance so you can push the limits 

--- Late Spring Focus = Speed and Anaerobic Endurance to make you invincible!

 

What is Cycle Moles? 

The Cycle Moles Performance Training program guides you to become a smarter, stronger, and more powerful cyclist.

Our 8-week Cycle Moles Training Clinics are a performance enhancing, progressive training program. They are geared toward cyclists, but you don’t have to be a racer to reap the benefits of this training style.  No more worrying if you are working too hard or not hard enough – we’ve already planned that out for you so that you get stronger every week. This is the next best thing to having a personal coach. The program is lead by cyclists with race and touring experience.

Cycle Moles Training (at the Club) Includes:

  • Start with a private consultation and bike fit so you know exactly how to set up our Keiser M3i bikes for the best, most comfortable fit 

  • 2X week training sessions that build with the right intensity throughout the 8 weeks

  • Heart Rate Threshold Assessment to identify your personal heart rate training zones 

  • Power Threshold Assessment to identify your power (watts) range for each heart rate training zone

  • Functional Power Assessment - a gauge of your strength with watts so you can see improvement

  • Weekly topic with information that will help you to be a stronger, healthier cyclist

  • Interval training to improve your performance on hills, flats, and for speed

  • Samples! We love trying products

  • FREE Cycle Moles water bottle - we want you to stay hydrated

  • It’s LIVE - no watching boring videos on your own. Get real advice from real cycle coaches.

  • Train with a plan.  Don't just spin your wheels in another soul crushing workout, Train with Cycle Moles with a specific focus and planned progression every time. 

This is great preparation for your own cycling adventures or you can join in on one of ours. 

SIGN UP FOR CYCLE MOLES Cycle Moles: How to Prepare

What are the levels?

Both levels meet twice per week and include heart rate and power threshold assessments.

Appropriate for those who have a base level of aerobic fitness. You’ll learn secrets that will change the way you ride to make you more efficient and powerful both indoors and outside.  Level 1 training sessions are 60 minutes and include a coached ride plus stretching.

For the seasoned cyclist, triathlete, endurance athlete or individual with a strong aerobic base who wants to improve cycling performance.  We heat up the intensity of the rides throughout the camp so that you’ll end with a much stronger level of fitness and improvements in your pedal stroke and power.  Level 2 training sessions are 90 minutes and include a 75 minute coached ride plus 15 minutes for the Core 100 and stretching.


MYZONE Heart Rate Training

We use the MYZONE heart rate tracking system and LOVE it!  During class, your TILE will show on our big screens.  At home or outdoors, you can wear your heart rate belt and keep track of your workouts.  Your info automatically downloads when you are in the Club.  Outside you can use the free App to download your data so you never miss a point.

Our Facility Code is BTCUS001

 

MYZONE SET UP BROCHURE
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