Hill Climbing and Interval Training Classes

Winter/Early Spring 2017 indoor classes with coach Ed Sassler

Improve your fitness and efficiency with Wheelworks' Indoor Cycling Classes. Harvard Cycling Coach, Ed Sassler, has developed a progressive series of classes to address position and develop efficient use of a cyclist's muscles for improved fitness and performance.

This is a sequence of classes, from pedal stroke 101 where the concept of muscle group isolation is introduced to intervals where it's put into action. As with any learning process, each part is built on the part before it, so it's best to take both pedal stroke classes. The hill and interval sessions are fitness based and may be too early in the season for some, but a good understanding of what the workouts should be like is always a good start.

Hill and Interval Training Classes:

This is a four week program that brings high intensity to your winter training to prepare you for the season!

Cost: $20 for each class

Size: 5 riders per class

Week 1: Hill Climbing 101 - TBA
Week 2: Hill Workout - TBA
Week 3: Interval Training 101 - TBA
Week 4: Interval Workout - TBA

Time: Show up at 6:30pm, on the bike warmed up by 7:00pm, riding until 8:00pm


Hill climbing 101:  There are four ways of getting up a hill, in the saddle using the big muscles to generate torque, in the saddle geared down and spinning, out of the saddle standing on the pedals and out of the saddle sprinting. This class goes over those four methods and the pros and cons of using each one.

Hill climbing workout:  This is a real workout.  The point of this workout is to simulate a hill that's too hard to use just one method of climbing, forcing the rider to switch methods. There will be changes in resistance (or gear - it's on a trainer) and changes of tempo.

Interval training 101:  The advantages of high intensity interval training are well documented, but the real trick is doing them while staying efficient on the bike. This class takes the basics of the pedal stroke 101 class in breaking down the pedal stroke into large muscle groups, but now we're adding them together to produce  maximum power.

Interval workout:  In terms of effort/time, this is the hardest workout you're going to do. It's a series of 30 second zone 5 efforts followed by recovery periods that will seem far too short.  There will be two sets with 5 intervals per set - that's a total of 5 minutes of hard work, but doing these will make a huge difference in your recovery from hard efforts.

Register: By calling 617.489.3577 - ask for Indoor Cycling Class Registration

Note from Ed Sassler:

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Note: This class is intended for riders with multi-geared road bikes with drop bars. As fit on the bike is extremely important, Ed will ask to check the fit of your bike before the class begins, and if necessary schedule a complete fitting in advance of the class.

Details: Riders should be on their bikes and warming up by the start time. Trainers are supplied by the shop, but to get the most out of the class it's suggested that each rider own or purchase a trainer.  Riders should bring what they ride in (you probably don't need the helmet), a towel, a water bottle.

What you will need for classes:
1) Your bicycle
2) Trainers are provided for the class, but you may want to purchase a trainer for home use to practice/train.
3) Cycling Clothes
4) Water Bottle/Hydration
5) Towel

Ed Sassler - Program Coach

Ed Sassler was a competitive cyclist from 1978 to 1993 and is best known for his climbing ability as a junior. In 1985 he started working at Wheelworks and began training with John Allis - 3 time U.S. Olympian and 1974 U.S. National Road Champion. In 1998 Ed started coaching the Harvard cycling team. His riders have found success on the regional and national level.

Location: Belmont Wheelworks - 480 Trapelo Road, Belmont

Register: By calling 617.489.3577 - ask for Indoor Cycling Class Registration

Contact: Ed Sassler


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