The Grind

Are you having trouble fitting in a quality, targeted, cycling work out during the week? The Grind will take your performance to the next level. Many of our athletes consider this class their "secret weapon" to improving off and on season cycling power and speed.

What is the Grind?

Pay Your Class Fees if you have already registered and would like to purchase additional months or classes.

Demo a Power Tap You may utilize a Power Tap during The Grind for a charge of $15 per class or $100 per month, or check it out for a 3 day demo for $50

Watts To Weight Competition

Class Info- Now featuring short course and long course work outs.

Location-Body Pros Physical Therapy Alpharetta (map and directions)

What you will need...

Heart rate monitor
Stationary trainer (you may rent a Cyclops PT 300 spin cycle or stationary trainerfor additional charge)
Towel, water bottle,and some calories
Your bicycle (cadence sensor recommended)
Power meter (optional)

Class Schedule- Classes are on Tuesdays at 6:45 pm and will last approximate 90 minutes. Saturday or Sunday classes may be scheduled in inclement weather and will be available at an additional cost of $10

Class Format- The classes are periodized for maximum effectiveness. The first three months will mainly target aerobic level fitness before proceeding to higher substrates.

November- We will start off with strength training on and off the bike, core, technique and form work.
December- Sustained strength endurance, technique, andhigh aerobic levels.
January- Strength endurance, power, aerobic capacity
February- Power, aerobic capacity, lactate threshold training.

Pricing

First class free- Come try it out!
At the door $12 ($10 coached athletes and team members)
Monthly $65
Using Cycle Ops 300PT spin cycle with power meter $15 per class
Renting Power Tap for use on your own bicycle $15 per class
Monthly with 300PT or Power Tap $100
Sport Factory coached athlete or team member $50

Heart Rate Training

In order to train accurately you must establish accurate heart rate zones. If you know your lactate threshold heart rate (LTHR) you will be able to enter it in the start up questionnaire. If you do not know it you will need to take the following performance test, or for best results schedule a VO2 Max testto establish your heart rate zones.

LT TIME TRIAL: Complete a 30-minute time trial as follows. Find a course which is relatively flat. Warm-up as you would before a short race and then begin the time trial. Start your heart rate monitor immediately (must have average heart rate mode). The effort of this time trial should be racelike--give it all you have. Ten minutes into the time trial (20 minutes to go) hit the 'lap' button on your heart rate monitor so that when you finish you have your average heart rate for the last 20 minutes. This number is an approximation of your LTHR. The more times you complete this test and observe your heart rate relative to breathing in workouts, the more refined your LTHR will become.

After your test, download your heart rate chart (in Excel format) by clicking here Cycling Heart Rate

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