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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.


RIDE CLASSES

Leave all your worries behind and get energized with a RIDE class that inspires you!

Motivating music.
High energy.
Skilled instructors.
Feel accomplished every RIDE.

Reserve your bike up to 3 weeks ahead for our RIDE classes.  Choose "RIDE 45" (45 minute class) or "RIDE 60" (60 minute class.
Classes are included with our Training Level memberships or with single or package group training passes - open to all.

Our studio is equipped with clean, well maintained 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. 

How to wear a Mask while you RIDE Check out in RIDE Studio Air Circulation

8-week Cycling Clinics
Make a commitment to your improvement

Find out more about our progressive training programs. Click each image below for more details.
2021: Early Fall 8/30-10/24
2021: Late Fall 10/25-12/19
2022: Winter 1/3-2/27
2022: Early Spring 2/28-4/24
2022: Late Spring 4/25-6/19


Healthy Knees Coach: Strength & Cycle

Got Knee Pain? We've got a solution for you.

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 SIGN UP for IN-PERSON: Call us 360-733-5050 or send an EMAIL

HEALTHY KNEES - Where to 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 wants 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! Become a Smarter, Stronger, More Powerful Cyclist. ~Since 2008~

WHAT IS CYCLE MOLES? 

Our 8-week Cycle Moles Training Clinics are a performance enhancing, progressive training program to help you become a smarter, stronger, and more powerful cyclist.

The training is geared toward cyclists, but you don’t have to be one 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 - IN PERSON (at our RIDE Studio) or VIRTUAL (through ZOOM or the MYZONE app)

VIRTUAL CLASSES - our Cycle Moles Level 1 classes are available live In-person or live ZOOM or live via the MYZONE app

Can't do Live? BONUS FOR ALL MOLES: The Mole Hole Library

All Moles have access to our online Library to help you get more out of your rides:

  • VIDEO RECORDINGS of the Cycle Moles Level 1 class - miss a "live" class?  No problem. Want to ride at a different time? We gotcha covered.  You can stream the videos on your phone, tablet, or computer at a time that is convenient to you.
  • CORE Workouts - follow the weekly progressive 15 minute CORE exercises with 100 moves every time. 
  • RESOURCES: Bike Fit tutorial - how to adjust your bike for the best fit.

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

SIGN UP for IN-PERSON: Call us 360-733-5050 or send an EMAIL SIGN UP ONLINE FOR VIRTUAL CLASSES Cycle Moles: How to Prepare

What are the Cycle Moles levels?

All Cycle Moles clinics meet twice per week. Click on the arrow to learn more.

This the perfect step for someone wanting to get in to cycling with a goal of getting stronger and build confidence.

You don’t have to be a cyclist to love the gains you’ll make, although all of the skills you learn are transferable to riding outside. You’ll gain strength and stamina with our planned progression so that you are doing more than you ever imagined you could. Cycle Moles Base is 40 minutes on bike plus 5 minutes for stretching.

Offered as an "In-Person" class only, but you have access to all the recorded rides and bonuses in the Mole Hole.

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.

Cycle Moles Level 1 is offered as an "In-Person" class or "Virtual" through Zoom or the MYZONE app and includes the Mole Hole with recorded video rides and bonuses.

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 clinic 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: alternating one day with a 75 minute coached ride plus 15 minutes for the Core 100 and stretching and the other day with an 85 minute ride and 5 minute stretching.

Offered as an "In-Person" class only, but you have access to all the recorded rides and bonuses in the Mole Hole.

Cycle Moles Training 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.  Training at home on your own bike? Bring in your bike and we'll make sure it is set up optimally for you.

  • 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

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

  • FREE Cycle Moles water bottle (In-Person Classes)

  • 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.  

Cycle Moles Seasons

Each season has a different focus to improve a specific part of becoming a smarter, stronger, more powerful cyclist.
You don't have to do ALL of the seasons, but the more you do, the bigger your results. Click the arrows to learn more about each season.

Develop your aerobic engine so that you can Go and Go.  After this training, you may find that the simple things that tired you out are now much easier on the bike and in life. Zone 2 refers to "moderate" work in our 5 Zones in Heart Rate Training system.

  • Increases in interval length and maintain zone 2 – flat road and long inclines
  • Primary: Stamina, Muscular Endurance, Force 
  • Secondary: Anaerobic Endurance, Speed Skill, Power

We are working on your aerobic powerhouse in Low Zone 3 (hard work). The purpose here is to expand your endurance and ability to perform at a sustainable hard level of effort.

  • Increases in interval length and maintain low zone 3 with rolling to hilly rides (mostly in saddle)
  • Primary: Force, Muscular Endurance, Stamina
  • Secondary: Power, Speed Skill, Anaerobic

This is were we build power in the range that you can sustain for significant work efforts.  Intervals that simulate hills will give you confidence to climb and become King or Queen of the Hill!

  • Higher intensity training with hill work in zone 3
  • Primary: Power, Muscular Endurance, Stamina
  • Secondary: Force, Speed Skill, Anaerobic

Power, stamina and high Aerobic endurance.  We will push your high-end sustainable limits to increase your tolerance and improve recovery. 

  • Intervals at the top of Zone 3 and low Zone 4
  • Primary:  Speed Skills, Anaerobic Endurance, Stamina
  • Secondary: Power, Force, Muscle Endurance

There is a fine line between pushing the intensity limit and going too hard.  We will push that line so that you become capable of tolerating bursts of high level intensity with the ability to recover and not just drop out. 

  • Anaerobic intervals at 90-93% Max HR
  • Primary: Stamina, Anaerobic Endurance, Speed Skill
  • Secondary: Muscle Endurance, Force, Power

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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