Burnaby Class & Clinic Descriptions

Thursday Nights at 6:30pm- 8pm

Leaving from Peak Burnaby (101-4181 East hastings Street)

Session 1- April 5th- May 24th 2012

Session 2- May 31- July 19th 2012

Session 3- July 26- August 30th 2012

Cost
Sessions 1 and 2: $135 + taxes
Session 3: $100+ taxes

Purchasing one session will entitle you to 50% off a lactate zone check.

The Peak Centre Outdoor Power Cycling program is designed for all abilities to build power on the bike so you can climb easier and faster. This program will challenge you and is designed to build power at your lacate threshold and around your max power. Whether you’re racing triathlon, road, XC mountain biking or preparing for a fondo, these sessions will help you develop the power you need to race faster, climb better and finish easier. Our intervals are time based and there will be regrouping after each interval so all abilities are welcome. Power meters are certainly an asset for these sessions but not required.

Program Features:
- weekly instructor-led ride
- 8 Weeks per Session designed to build power and hill climbing strength
- Intervals are time based and we will regroup after each so all abilities welcome
- Performance monitoring at the beginning and end of each session
- Info sessions on fuelling & nutrition, strength training, gear
- 50% off a Lactate Zone Check on the bike to determine individual heart rate and power based training zones (assessment must be completed during the clinic)

Summer Session

Fall Session

Winter Session

2011-2012 Session Dates:

Registration
There are a limited number of spaces so register early. You can register by calling the Peak Centre at 604-299-7959.

Cost
Fall: $150 + taxes
Summer/ Winter: $200 + taxes

What is the Peak Centre Speedwork Program?

The Peak Centre Speedwork Clinic is an innovative new program designed to make you a faster runner – period. Our program brings together our state-of-the-art assessment services with coached track workouts to ensure we understand your limiting factors and you are training correctly in order to improve. Over the past couple of years we have noticed some trends in the results of runners through our lab – as a group runners and triathetes in Vancouver either aren’t doing enough intensity or aren’t doing the right type of intensity work and it is having a negative effect on results. Track sessions are hard sessions and they create a lot of fatigue that affect the other workouts in your training week. The more precise you are with how speed work is done, the better the results you will get.

How is this Program Different from Typical Running Clinics?

Typical running clinics are forced to estimate target paces by goal finish times and perceived exertion. Because there is no system to asses each athlete’s strength and weaknesses, training is spread across all of the zones to ensure that each athlete spends at least some of their time focused on their limiting factor. In our program the initial assessment allows us to determine the limiting factor and precise training splits for each athlete in the program. Our intervals are time based so that each athlete can train the correct speed or pace that is critical for them to make the desired improvements. Our speedwork program is focused specifically on lactate threshold and speed at VO2max work because those are the areas that endurance athletes need to develop to improve speed and endurance.

Session Features:

• lactate zone check at the beginning and middle of the program (regular cost $135 + taxes each)
• Individual training zones expressed in heart rate, speeds and paces
• performance monitoring at the beginning, middle and end of the program
• 8 or 16 weeks of coached workouts focusing on Zone 3 and Zone 5
• Workouts are: Wednesdays 6:30pm-7:30pm
• Location: Kensington Track in North Burnaby

Session Dates

Class Schedule

View Schedule here

Zone 3 Sessions (Lactate Threshold)

This session is designed to build power at your lactate threshold to improve hill climbing power and sustained power. Sessions will be focused on longer interval work in the 5 minute to 15 minute range. We will also work on pedal stroke technique, cadence and efficiency.

Class Times
Mondays: 7:30am-8:45am
Wednesday: 6:30pm-7:45pm

Zone 5 Sessions (Max Aerobic Power and Peak Power)

These sessions are designed to build power and strength on the bike for short climbs and sprinting. Sessions will be focused on intervals in the 30 second to 3 minute range focused on the anaerobic energy system and your power at VO2max. We will also work on pedal stroke technique, cadence and efficiency.

Class Times
Friday: 7:30am-8:45am

Zone 3 & 5 Session (A mix of Lactate Threshold, Max Power and Peak Power Work)

These sessions are designed to build power across the full spectrum from sustained climbing to sprinting. Sessions will be focused on a mix of long and short interval work from 30s to 5 minutes. Pedal stroke technique, cadence and efficiency will be developed and honed.

Class Times
Mondays: 7:30am-8:45am
Wednesdays: 6:30pm-7:45pm

Package Options

1 Ride Per Week Package

• 1 lactate zone check at beginning of the program to evaluate progress (regular price $135 each)
• individual heart rate and power based training zones for training
• one 75 minute instructor lead class per week for 10 weeks
• choice of lactate threshold (Z3) or power building (Z5) classes
• Cost: $235 + HST for 10 weeks

2 Rides Per Week Package

• 2 lactate zone checks at the beginning and end of the program (regular price $135 each)
• individual heart rate and power based training zones
• two 75 minute instructor lead class per week for 10 weeks
• reserved class times
• choice of 2 of lactate threshold (Z3), power building (Z5) classes or Winter Racing Series
• class make up option if space is available
• Cost: $350 + HST for 10 weeks

3 Rides Per Week Package

• 2 lactate zone checks at the beginning and end of the program to evaluate progress (regular price $135 each)
• individual heart rate and power based training zones
• two 75 minute instructor lead class per week for 10 weeks
• choice of 2 of lactate threshold (Z3), power building (Z5) classes or Winter Racing Series
• one Saturday morning 2hr open ride on the CompuTrainer multi-rider software on courses like IMC, IM Hawaii, Vancouver Whistler route, etc.
• reserved class times
• class make up option if space is available
• Cost: $400 for 10 weeks

Registration

There are a limited number of slots for each class so register early to reserve your space. You can register by calling the Peak Centre at 604-299-7959.

What are the Power Based Cycling Classes

The Peak Centre power based cycling program is an innovative cycling program bringing together our state-of-the-art assessment services with instructor led, power based classes to ensure each athlete is getting the biggest benefit from each and every workout.

How is this different from spinning class?

The program begins with lactate testing to determine your individual power based training zones. This allows your instructor to give you specific workload targets for each interval of your workout. Instead of using perceived exertion or heart rate, you have specific power levels for each workout and an instructor to adjust those targets for you as you progress and your fitness improves. We will also do a time trial at the beginning and the end of the classes to bench mark your performance improvements. These sessions are done on your bike so that you are riding in your position and we use current sport science principals to design workouts with proper work and recovery ratios so that you fitness improves as quickly as possible. Near the end of the program you can redo the lactate testing to measure how much your fitness has improved through the program. Not only will we make you faster, we’ll prove it to you.

Program Features

• Lactate Zone Check to determine individual power and heart rate training zones
• Workouts are power based to eliminate guesswork from perceived exertion
• Intensity sessions are instructor led
• Weekend sessions are power based indoor group rides using the CompuTrainer multi-rider software
• All classes use the CompuTrainer – the industry gold standard in power based training.
• You ride your own bike – that way your training is specific to your position on your bike – no need to try and conform or adjust another bike
• Periodic performance testing (both lactate and functional) to measure progress and determine new training zones
• Small class size to ensure instructors can provide the proper support and guidance
• Technique work to improve cadence and smooth out your pedal stroke for increased efficiency.

Class Times

Saturday: 8:30am-10:45am
Saturday: 10:45am-1:00pm

Weekend Ride Only

• 1 lactate zone check at the beginning of the program (regular price $145 each)
• Optional second assessment at the individual heart rate and power based training zones
• 10 Saturday morning 2hr open rides on the CompuTrainer multi-rider software on courses like IMC, IM Hawaii, Vancouver-Whistler route, IM Arizona, IM Lake Placid, etc.
• reserved ride times
• Cost $15 per ride OR $250 for 10 weeks package

Overview

These sessions are run on the CompuTrainer using the MultiRider software and Real Course Video software. They will take place on various courses like the Ironman Canada course, Ironman Kona course, the Vancouver to Whistler route, Ironman Coeur D’Alene course and Ironman Arizona course. Courses will alternate each week and be based on popular choice. The MultiRider software controls the trainer resistance so you’re shifting like you would if riding outside.