Classes

Indoor Cycling Elite – ICE™

ICE™ Indoor Cycling Elite SIGN UP

Free sample classes Sand Point Sunday noon and West Seattle Saturday noon.

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Sample student feedback from our survey:

I like the opportunity to train against my own limits and goals, with encouragement from coaches and feedback from the trainers. the training series each quarter seems great. I have definitely improved my strength and endurance.

Mark

That I can measure my improvement via the FTP tests and other computer metrics – to validate how I am feeling out on the road. The coaches are very knowledgeable about more than just the cycling – the nutrition, physiology, mental – and willing to help individuals meet their goals in a way that works best for the person – it’s not a one size fits all environment. My cycling is improving regularly!

Janie

Program Highlights and Details

Better than a Spin Class because:

• Proven training program based on wattage zones
• Computrainers, the gold standard in accuracy
• Your bike
• Your bike fit
• Expert cycling coaches
• On-site bike shop with repair between classes (and disccounts)
• Trackable proven progress
• No sweaty gym bikes
• Wattage testing included
• Motivational environment
• Accountability
• Inspiration and education in every class

Semester schedule:

Session 1 – Fall
Sept 24th-Nov 18th

Session 2 – Winter 1
Nov 19th-Jan 20th
(with Nov 21st and 22nd closed for Thanksgiving)
(and Dec 24th and 25th closed for Xmas)

Session 3 – Winter 2
Jan 21st-Mar 17th

Session 4 – Spring
Mar 18th-May 5th

*Spring extensions as weather/demand dictates

We have created this program to be the best in the world. We hope you can grab a friend and join us. We look forward to helping you improve or maintain your fitness!

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Other benefits:

1. Cycle U is now your cycling Gym during regular business hours. Once enrolled for a semester you can come in any time during regular business hours and do your workout or add additional workouts at no cost. Come in to either add a workout or make up for a workout you missed. Of course you can still come to any other class to make up classes you miss during the term, but now you can even come in when no class is in session to get your workouts in (must be able to set up yourself). We are your health club for the winter!

2. Pay in full for the semester (get 10% off if you enroll in all 4 sessions) or have us set up payments plans for you for a small fee.

3. Bring a friend who enrolls in our 2-3 classes per week session and get $50 in-store credit at Cycle U. Apply your credit to parts, repair, nutrition, clothing (your friend must be a new Indoor Cycling participant not previously enrolled).

4. As a fully enrolled student at Cycle U you receive 10% off all nutritional products, parts, labor, bikes and accessories in our stores (does not apply to sale or other discounts).

5. Want to get into cycling but don’t have a decent bike? Rent-to-own a bike from us. Semester Rent-to-own Pricing: $149 for 3 days a week, $109 for 2 days a week, $79 for 1 day a week rental. (Rules: Must arrive 20 minutes early before class and learn how to set up your own seat height and change pedals. You cannot take the bike out of Cycle U until fully paid for. Assumed road bike value of $700. Please notify us by phone and tell us your height or bike size to assure availability.)

6. Store your bike with us for $50 per 8 week semester. Limited storage available.

Details

*Coach may vary.
*3 rider minimum for class to run.
*Registrations after the first day of class will be charged a $50 late fee.
*Sessions may be prorated based on when you sign up after the start of the program but the $50 fee will still be charged.
*May only make up classes you miss in other class days and times if you get approval from the Coach of that session that there is space.
*Make up missed classes by dropping into any other Indoor Cycling class at either location or by using our training center during normal business hours to get your workout in or add more. Makeups need to be approved in advance by coach for the makeup class to confirm space availability.
*Contact us via phone or e-mail for payment plans. One day a week classes not eligible for payment plans unless paired with another 1-2 class per week enrollment. 
*Must attend all classes in session enrolled, there will be no class refunds.
*Punch cards no longer available, if you have a current punch card you can put the remaining dollar value left on the card, as long as it is current and not expired, to the amount of the 8 week session. Please contact service@cycleu.com to enroll if using your punch card value for class registration.
*Students who have never taken Indoor Cycling and miss the first week of the semester (orientation week): there is a mandatory 1 hr orientation with a Cycle U Coach set up at a separate time. In this private session we show you how to use the equipment, have you do a couple hard efforts on the bike to set training zones and explain the program so you can seamlessly enter a class already in session. Cost is $100.

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What is Indoor Cycling Elite (ICE)?

Indoor Cycling Elite (ICE) is advanced small-group coaching on our Computrainer system. ICE is the next step in our Indoor Cycling program and better than anything else you have tried before. It giving you workouts designed to take your fitness to the next level and specifically tailored to you and your group. If you like spin classes or our old format and are looking for the next challenge, look no further than this wattage-based indoor training program with expert Cycle U coaches, held on the Computrainer MultiRider setup.

Limited to 8 riders at West Seattle and 16 at Sand Point at a time, there is nothing like it in the world. Come join our expert power coaches as they take you through one of the hardest, most rewarding and fitness-boosting training cycles you will ever experience.

Our coaches use CompuTrainer software to design workouts that elevate your fitness to new levels, based on your personal physiology and maximal power outputs for a given duration, each workout is specific to you and designed to give you just the right workload.

In the first year of the program, improvements were seen throughout the class with one athlete even doubling his Functional Threshold Power or 1 hour maximum (from coach potato to rock star status) over a ten week period.

Please contact us if you have any questions or to schedule an orientation if the quarter has already begun: service@CycleU.com or 1 800-476-0681

You will be blown away with the fun and fitness you have in ICE.
We look forward to riding with you!

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Testimonials for Indoor Cycling ICE:

Hi Craig.

I’m emailing to let you know how well Indoor Cycling prepared me for my focus ride this year. On May 7th, I rode the L’etape du California, the Claremont – Mt. Baldy route that the Amgen Tour of California will ride for their stage tomorrow. The route was 75 miles with 10,700 feet of climbing. With very long climbs of 9miles, 8 miles, 10 miles, and 5 miles.

Since our spring weather was so horrible, Indoor Cycling was a huge part of my preparation for this ride. In particular, the low cadence, simulated hill climbing workouts on Tuesday nights turned out to be just the right preparation for my event. The ride was organized like a gran fondo, with times and places electronically recorded at the beginning and end of each climb. Beginning the second climb, I was the 797 of 1458 riders. At the end of the third climb, I was 192nd. As the saying goes, numbers do not lie.

Thank you for the great program, and thanks to Coaches Colin and Kristi for their motivation throughout the winter and spring sessions.

Gary

Craig,

I was in your Indoor Cycle night class during Jan.
and Feb. I participated in the Lavaman in Kona about 2 weeks ago and
had the fastest bike ride ever. Your class was a very big reason that I really enjoyed the
bike portion of the race–it was fun and not all that challenging
this year. (We won’t talk about how I did on t he run!–but the swim
was great also).

Thanks so much for the class. I hope to see you again in class in
the future,

Mahalo Joyce

Hi Craig,

Ali did a very good job with ICE. She is very connected to people and can see what they need to better themselves immediately. She inspired me to break out and have a phenomenal night tonight. We did 20 one minute zone 5 sets with one minute breaks. I came to class sore and tired. When I heard what we were doing I almost gave up. I then decided to go as far as I could and see what happens. My watts increased. I got excited and went for it.

Allie did not let anyone take it easy. I averaged well over my normal wattages for these intervals. She noticed how I was holding my body in a disadvantageous position and corrected it. It was very helpful. She also had observations and help for the others in the class.

B

Sample student feedback from one of our regular surveys:

How knowledgeable and motivating the coaches are. I feel I learn something new from Colin and Dan every time and really enjoyed being pushed and encouraged during long tough interval workouts. Dan is particularly inspiring to me as I have him as a coach early in the morning and it is honestly really hard for me to get there and feel ready for a hard workout so early in the morning. But once he starts talking to us, I am ON!

I like that I can use my own bike, and that the class is specifically designed to make me a better cyclist. I’ve taken gym-based spin classes taught by instructors who are not avid riders, and the Cycle U classes blow these away. It’s clear every class that your instructors love cycling, and their energy and genuine passion for the sport make me want to be a better rider.

I love the focus and commitment to training. Each class is taken seriously by all especially the coaches. I love cycle U cause I will retain my “base” during the winter months so I don’t have so much to catch up on when we hit the roads in spring !

I’ve only been cycling a few years, but I haven’t ever felt self-conscious at Cycle U’s classes. Part of that’s the privacy that the trainer/computer provides, but much of it is the welcoming attitude of the instructors and staff.

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FAQ Things to Know:

What if I have to miss class?
Please let us know, so we don’t wait for you and we are able to offer your spot to anyone on the wait list. You can make up the class by dropping into another scheduled class on a space-available basis. If you have a work or family emergency and miss a large portion of the program please let us know your situation. We cannot refund your fees, but we will work with you to arrange make-up times, or give you credit toward future classes in the case of a major medical situation.

Can I sell my spot in class if I am gone for an extended time?
No. While we welcome new people any of our classes, everyone who takes a class will be starting a relationship with Cycle U that is unique to them and will require orientation to the equipment and program details (there may be an additional cost to set up outside normal Indoor Cycling class hours).

Can I use my bike as is?
Your bike needs to be in good working order and have a smooth rear tire. The new Computrainer trainers will work with most rear quick-release skewers, but if yours does not hold your bike securely in the trainer, we will supply one. Please ask your instructor for help if you are unsure.

What if I want to track cadence?
Cadence sensors are part of every trainer. You just provide a magnet. Though not required, we highly recommend having one to get more out of each workout.

What if I get a sore knee or other pain from cycling in class?
Please tell a coach immediately. We want you to stay injury free and ride as efficiently as possible, so consulting early is key, we may suggest bike fitting. Fitting typically takes 90 minutes and is scheduled separately from an Indoor Cycling class and is very in depth to make you comfortable and efficient. It often works well to schedule this immediately before or after you Indoor Cycling class.

When and what should I eat to be ready for class?
Make sure you have a meal or substantial snack 1-3 hours prior to class to keep your energy up, and keep well hydrated. Also, it is good to have easily digestible high carb drinks (Gatorade, etc.) or snacks (gels, chews) on hand to consume during class. We also recommend that you take advantage of the glycogen window of increased recovery by drinking a recovery beverage or eating a protein/carb snack within 30 minutes of finishing an Indoor Cycling session. We sell plenty of appropriate before-, during-, and after-class drinks and snacks. A coach or staff person can ring you up before or after class.

What is RPE?
Rate of Perceived Exertion. Base your effort by how you feel on a scale of 1-10. 1-2 is easy pedaling with minimal resistance, 3-4 is steady endurance riding, 5-6 is medium- hard effort, 7-8 is hard threshold level effort you can only maintain for a few minutes, and 9-10 is all-out max effort. All intervals have corresponding zones and RPE so you can use your wattage, and adjust by RPE if it feels too hard or too easy for best accuracy.

For the workout zone tests, should I go all out?
Absolutely! You will get the most accurate training zones and see the most improvement in the program if you do the hardest effort you can for the duration of the test(s). This hard effort won’t feel comfortable, but the benefits are more than worth some discomfort! Pushing yourself hard, beyond your comfort zone, is one of the keys to improving. For the 20-minute test start with your wattage 20% below your 5-minute average and see if you can bring it up during the test. Your coach will walk you through this each time and monitor you during the efforts.

Why do we do long intervals like 15 minutes at a time?
You will make the most improvement in your endurance and stamina by working at precise intensities for longer intervals. This is the same type of program used by Lance Armstrong and all top cyclists and even if you aren’t into racing, you will get all the fitness benefits.

Why do my workout zones seem harder one day and easier the next?
Many factors impact your performance: hydration, nutrition, sleep, stress, bike condition, trainer calibration, and tire pressure to name a few. Your zones are established to guide you but some days you will need to go above or below those numbers to get the right workout. Use RPE to guide you and strive to maintain a high challenging average wattage for the duration of the interval.

Do I always need to stick to my wattage zones?
As stated above, you will need to adjust based on how your are feeling. Do your best, adjusting your effort to maintain the best wattage you can for the length of the interval. Your coach will be monitoring and controlling most of your efforts, you just do your best and the benifits will come!

What about stretching?
We usually do a short stretching routine after each Indoor Cycling class, targeting calves, hamstrings, shoulders and quads. We recommend that you stretch 3 times a week for 15 minutes outside of Indoor Cycling. Yoga and core training is highly recommended in conjunction with Indoor Cycling.

Should I lift or do extra training outside of Indoor Cycling?
The Indoor Cycling program is intense: if you take 3 days a week, the days in between should be recovery. (If you are on a 2 day a week program we expect you will have at least one good training day on the weekends.) We recommend core strength or yoga 2-3 times a week. Any weight training should focus more on the upper body and core since Indoor Cycling is demanding on your legs. Consider a coaching consultation depending on your goals and other fitness commitments.

What if I have outside workouts I want to integrate into Indoor Cycling and ICE?
For multisport athletes or others doing outside training to address specific weaknesses we recommend a consultation to be sure you are not over-training. Normal cost is $150.

What other education is included in Indoor Cycling ICE?
Instructors will share tips with you during class covering topics such as wattage training, nutrition, and goal setting. These give you insight into how Indoor Cycling works, how to make the most of your training and why we do what we do. Your coach is present at each workout to answer your questions. ICE gives you a full time coach who is watching you at each workout and can make recommendations that fit you and your situation.

Am I accountable to anyone for my improvement?
Yes; yourself, your fellow Indoor Cycling riders and coaches. Commit to being here, give your best effort, and go after your goals every day. Your coach and Cycle U are here for you and we want you to achieve your goals. Remind yourself why you are here and why it is important that you show up to every class. If you are having trouble at any point, talk to a coach or staff for help.

What other times can I workout at Cycle U?
Once enrolled you can come in any time during regular business hours to make up a missed class or add additional workouts at no additional cost (must be able to set up yourself). Of course you can still come to any other class to make up missed classes (if space is available).

How many towels can I use per class?
Please limit yourself to 2 towels. You are also free to bring your own.

What if my bike needs repair?
Both locations are full service repair centers. We can order parts and do any repairs on your bike–just leave it with us between classes or make an appointment.

Can I store my bike between classes?
Yes. Storage is $50 per quarter per bike at either location.

Are there any discounts/incentives for Indoor Cycling or Cycle U products?
• Enroll in all quarters and your receive 10% off each, discounted at enrollment to spring semester.
• Combine mid-week and weekend classes for optimal 3 day a week conditioning and we will refund you $50.
• If you bring a friend who then enrolls in a 2- or 3- day per week class we will give you a $50 credit toward the product or service of your choice.
• Contact us about payment plans, eligible on 2- and 3-day/week classes.

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