Indoor Cycling Class: RTB Team Anaerobic Threshold Training Class Series with Mike Swienty
What is anaerobic threshold training?
It is once a week for nine consecutive weeks riding specific timed intervals over a period of 90 minutes at 90%-100% power level, 95%-98% HR level. This is working at a pace that is just above your TT effort where continuous conversation is difficult, where the level of work is physically and mentally taxing. What are the benefits of training weekly like this for 9 weeks? Simply put over a 9 week period you can expect to improve your lean muscle mass as well as your cardio respiratory fitness level. You can expect to be ahead of the game when the weather warms and you hit the open roads. (check out the tables below for expected changes over 9 weeks. The column highlighted in table 1 is the classes working zone, zone 4). What are the details behind this 9 week series? This is a special collaboration between Tahoma Athletic Club and Raise the Bar Triathlon team. The 90 minute class will start Thursday,October 13 at 6 pm and run for 9 consecutive weeks (minus Thanksgiving) thereafter. The class requires that you know your Anaerobic Threshold heart rate (AT). The class is held at the Tahoma Athletic club using Keiser M3 bikes. These bikes display RPM, Watt’s and HR, These indoor bikes are also excellent in helping you to hone and work on your pedaling efficiencies. Bring an HR monitor and SPD cycle shoes. The price for the complete 9 weeks of class is $162 plus tax. Taught by Mike Swienty. Drop in fee $23. Register by signing up at the front desk of Tahoma Athletic Club Maple Valley or over the phone. 425-433-0303. Online registration here. You do not need to be a Tahoma Athletic Club Member to participate. Weekly Ride GroupsRaise the Bar has some regular group rides that happen during the week.
These are FREE and are open team members or non-members. Like many group rides, some tend to lend themselves to a particular kind of rider – so read the description below. If you’re interested in riding but have a question or two, feel free to shoot the contact person your questions! You can find details like location on the RTB Calendar. Ongoing Weekly Rides: Saturday AM ride - Distance ride - 1-2 hours Northwest Tri and Bike. 15423 SE 272nd St. Kent Ride is off and on during the year and the time changes depending on the time of the year. Riders of all abilities attend this friendly ride and it tends to have a few dozen riders in the warmer months of the year. Contact Brad Williams for information or to be added to the email list. Sunday 8:30 AM- Distance Ride for 1.5-4 hours. Northwest Tri and Bike. 15423 SE 272nd St. Kent The Sunday Morning Ride has actually been around more than 20 years This is a spirited ride with the front group averaging around 20mph or better. There are riders of all speed levels that come to ride, however, so don't be scared away! The group meets at Northwest Tri and Bike behind the store. Poor weather may cancel. Contact Brad Williams for information or to be added to the email list to get a Saturday email |
Bike Shop Sponsor: Northwest Tri and Bike
Northwest Tri and Bike keeps RTB members ready for triathlon. The shop it full of swim, bike and run products but they also offer Bike Fits to help keep you comfortable during your rides. They also hold Maintenance Classes through out the year to teach you how to care for your bike. Of course, they also have a full service tech department to help you with any bike maintenance issues.
|
RTB South
Spin Class - Tuesday and Thursday 5:15AM
Sumner YMCA
Long-time triathlete and spin instructor Heidi Kriss teaches this weekly spin class with many RTB members in attendance. It is 55 min of skill building with 5 min of cool down. We warm up and then work on a skill drill. Sometimes it is anaerobic, endurance, Vo2 Max, climbing, etc. It will vary from week to week. The nice thing is the participants get more bang for their buck so to speak by doing these high intensity rides for shorter amounts of time. Contact Heidi if you're interested in learning more.
Sumner YMCA
Long-time triathlete and spin instructor Heidi Kriss teaches this weekly spin class with many RTB members in attendance. It is 55 min of skill building with 5 min of cool down. We warm up and then work on a skill drill. Sometimes it is anaerobic, endurance, Vo2 Max, climbing, etc. It will vary from week to week. The nice thing is the participants get more bang for their buck so to speak by doing these high intensity rides for shorter amounts of time. Contact Heidi if you're interested in learning more.
