Small changes lead to big results 

ABOUT THE CLASS:

Once again I am going to hold indoor training classes on Tuesday (intermediate) and Thursday (beginner) nights this winter. These classes are progressive (they build on the previous classes) and are built for beginner and intermediate riders. Classes will run December 2011 through March 2012.

WHEN:

Tuesday and Thursday classes will start 12/6 and 12/8

WHERE: 

ESP Studio- 301 Pacific Heights Dr, Santa Rosa (Larkfield area)

Cycling:    

Will range from 35 to 55 minutes per class.  The cycling portion of the class will focus on a certain aspect of cycling (speed, power, hills, TT). 

Strength/Core: 

Will range from 15 to 25 minutes per class.  December and January will spend more time on strength training to get you ready for the 2012 season.

Cost:               

$10.00 per class

5 class package $35.00

10 class package $70.00

Timeline:

MEET:
6:00 pm (set up bikes and trainers)

START:
6:15 (sample: 50 minutes cycling workout, 20 min strength/core, 5 min stretching)

FINISH:
7:30  Tuesday and 7:15 Thursday

WHAT IS PROVIDED?

• Instruction by a licensed UCSF coach.
• Workout mats
• Personal Heart Rate chart
• Each rider will have to sign a Ride Waiver Release form

WHAT TO BRING:

Your own bike, indoor trainer, towel, Heart Rate monitor, water bottle, cycling shoes,hand weights and tennis shoes