Computrainer Cycling Program (C4)

Developed by experienced coaches using cutting edge-science and Computrainer technology, our training classes provide you affordable access to the tools and training methods used so successfully by elite athletes.

"C4 will help you Crush the Competition"
Knowing your power-output on the bike is crucial to successful training. But power-meters are expensive and it can be difficult to know how best to use them effectively in workouts and racing. The C4 Approach uses Computrainers to test your power and dial in your training efforts in a series of specific workouts designed to maximize your racing power. Whether you are currently training with or without a power-meter, our classes will help you get the most out of your winter training.

Tha goal of this approach is to specifically improve functional threshold power - FTP (also known as AT, LT, critical threshold, and 1-hour power) - in cyclists and multisport athletes. FTP is the most crucial physiological benchmark relating to performance in the cycling leg of triathlon, in most cycling events, and even strongly correlates to improvements in run pacing off the bike in distances ranging from sprint triathlons through Ironman distance events.

C4 Approach

The C4 approach utilizes mixed periodization, using high-intensity intervals, threshold intervals, sub-threshold intervals, and endurance rides to achieve maximal improvements in FTP at the end of the 12-week training period. The use of Computrainers is critical to the program. By measuring the direct power output of the cyclist (rather than a secondary biomarker such as HR or RPE or a secondary performance measurement such as speed), the training efforts can be carefully limited to the ranges necessary for optimal training stress.

Session Details

12 Week Sessions

• Includes initial and mid-point power testing. 
• State-of-the-art CompuTrainers, which turn your bike into a power meter. 

Classes are limited to 7 participants, and will sell out fast!

Session Dates

1. Session I: November 7 - February 4th (no class the week of Christmas-New Years)
2. Session II: February 5-April 28th (class will be held over school vacations)

3 types of classes will be offered

 C4 Beginner

  If you just got a bike or are just getting back on it after years away, this 60 minute class will steadily progress you to the point where you are confident of your abilities and ready to take on one of the longer and more intense classes, C4 Speed and C4 Endurance.

Tuesdays @ 10:15am OR Saturdays @ 9:30am

C4 Speed

 For the triathlete or cyclist ready to find their speed potential.  Emphasis is on development of high-end aerobic capacity, functional power, and form.  Class is 75 minutes.

Tuesdays @ 6am OR Tuesdays @ 9am OR Wednesdays @ 6:30pm OR Saturdays @ 8am

C4 Endurance

 For the triathlete or cyclist who wants to go the distance, and do it as fast as possible.  Class will vary in length from 90 minutes to 4 hours (yes...you read that right) and will include visuals.  This class is perfect for Ironman training, 70.3 training, randonneurs, and century riders.  When you sign up, a schedule of ride times will be provided.

Fridays @ 3:30pm OR Sundays @ 7am

Costs

$240/class/12-week session.

         Sign up for both Speed and Endurance, and receive a 10% discount.

         Sign up for both 12-week sessions and receive a 15% discount.

2011 C4 Results

Last winter,our C4 participating cyclists and triathletes averaged a 20% increase in their 60-minute power, and a 25% increase in their VO2Max power.  That translated to a 2 MPH improvement for the average rider when they hit the roads this spring.