Introducing Masters' Cycling
Attention recreational and competitive cyclists and triathletes.
I want to invite you to join me this fall and winter to a series of coached training sessions.
Many of you know me as the Spinning Instructor at Supreme, or from bicycle racing as a member of Great Dane Velo Club (GDVC), or from triathlons and runs as a member of Amy's Play Group (APG). You may not know that I am a USA Cycling coach. I love cycling and I love to teach and help others. In November and December I will be offering the first in a series of coached cycling classes.
Masters' Cycling will be much more than your standard Spinning class. You are invited to bring your own bicycle and trainer for optimum biomechanical development. The sessions will go through phases as we pass through the off season. This proven system periodization will establish a technique and fitness base upon which we build to increasing levels of fitness. The classes are designed to deliver both the optimum stress and optimum recovery between stress to yield optimum improvement. Signing up for the entire eight week session will provide time to see this big picture yet detail approach.
I will provide detailed instruction, explain the training logic, answer questions, provide feedback, motivate, and act as an objective 3rd party observer. My interest is helping you improve.
So, maybe you want to keep up with your friends, or be competitive in your age group. Perhaps you want to upgrade to the next category or even qualify for Ironman Hawii. Regardless of your reason, I want to help you reach your goals.
Here are some details:
The first session will be 8 weeks starting Sunday November 5th and will focus on base fitness and technique. Subsequent sessions will move from base to build, and when the weather gets warmer in spring I hope to head outside.
There will be 3 classes per week, meeting at 6:30pm Wed, and Fri for about an hour and on Sunday morning at 9am for at least 2 hours.
All classes will be held at Supreme Health and Fitness.
The classes are open to both members and non-members of Supreme Health and Fitness.
Cost for members is $100 ($4.17/class) for the first 8 week session. Cost for nonmembers is $125 ($5.21/class). This is a one time upfront cost for the first 8 week session. You are not required to attend all classes.
A minimum number of spots must be filled for the classes to take place, but the total number of spots will be limited.
Contact Supreme Health & Fitness and sign up today. Contact information below.
Casey Lamers
caseylamers@charter.net
USA Cycling Coach
Instructor, Supreme Health & Fitness
Supreme Health & Fitness
5555 Odana Rd.
Madison, WI 53719
(608) 274-5080
http://www.supremehealthfitness.com/
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You must have a USA Cycling license, one day or annual, to participate COGS. (Follow link above for USA Cycling annual license)
Athlete Log In
Click Here for USA Cycling Information & Licenses ($60 annual)
You must have a USA Cycling license, one day or annual, to participate COGS. (Follow link above for USA Cycling annual license)
COGS Voucher Purchasing
I will accept PayPal (below), cash or personal check.
I will accept PayPal (below), cash or personal check.
Single Ride with Day License: $25
Single Ride Voucher, Licensed Rider: $20 (Annual license required)
10 Ride Voucher with Day Licenses $150
10 Ride Voucher, Licensed Rider: $100 (Annual license required)
Coaching Services
I offer both monthly coaching services and private sessions.
Monthly coaching services provide daily email of workouts, online workout, nutrition, and daily metric logging, and most importantly feedback and adjustment of the training plan depending on how the athlete is progressing. The bulk of the monthly coaching is the ongoing process of determining what is best for the athlete, and then prescribing optimum training stress and optimum recovery which is highly dependent on the individual athlete. Communication is key. The athlete can email or call me as questions arise. I will attempt to reply promptly.
(Monthly coaching does require a minimum of two private sessions; one session to interview the athlete and discuss their goals, and a second session to develop the initial annual training plan.)
Examples of private session services include: athlete interview and self assessment, on bicycle performance assessment, and annual training plan design.
Monthly Fee: $100 ($104 with PayPal)
Session Fee: $75 ($78 with PayPal)
Monthly coaching services provide daily email of workouts, online workout, nutrition, and daily metric logging, and most importantly feedback and adjustment of the training plan depending on how the athlete is progressing. The bulk of the monthly coaching is the ongoing process of determining what is best for the athlete, and then prescribing optimum training stress and optimum recovery which is highly dependent on the individual athlete. Communication is key. The athlete can email or call me as questions arise. I will attempt to reply promptly.
(Monthly coaching does require a minimum of two private sessions; one session to interview the athlete and discuss their goals, and a second session to develop the initial annual training plan.)
Examples of private session services include: athlete interview and self assessment, on bicycle performance assessment, and annual training plan design.
Monthly Fee: $100 ($104 with PayPal)
Session Fee: $75 ($78 with PayPal)
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