TRAIN INDOORS WITH POWER, HEART RATE AND CADENCE TO MAXIMIZE YOUR OFF-SEASON PREPARATION.
Denver area cyclists and triathletes can join us for our annual off-season indoor Base Builder trainer series designed to help you stay motivated, improve fitness and train year round for continued improvement; every Winter since 2004.
OUR S:6 TRAINER SERIES
Our highly successful off-season Base Builder indoor cycling program has been honed over the last 14 years and has improved the cycling ability of hundreds of cyclists. Beginning every Winter we take cyclists through a complete base training program that includes a progressive series of twice-weekly training sessions and frequent testing to determine training zones and track progress.
The S:6 Base Builder Series has elevated my cycling ability to whole new level. By utilizing both power and heart rate in my training I can literally see my improvements and know exactly when to increase my training load. I love the specificity of the workouts along with the group atmosphere to keep me coming back for more.
Wendy Wempe, Mountain Biker
Our cycling studio is equipped with 12 Wahoo Kickr stations allowing riders to train with power and cadence ensuring the appropriate workload for each rider. Using heart rate in combination with power output we can monitor the adaptation to the workload and increase or decrease as needed. This attention to detail allows for maximum improvement and fitness gains over the duration of the program.
- October 2018 through March 2019
- at Sessions:6 Sport Performance, right off 6th Ave. in Lakewood, CO
- Session Options:
- Tuesday & Thursdays at 12:00p, 4:30p, or 6:15p
- Includes testing, personalized power & heart rate zones, built in recovery weeks every 4th week.
The full program will begin in October and run through March ’19. The schedule is built around six 3-week training blocks that will focus on a specific energy system development. In between blocks of training there will be weeks off from structured training to allow for recovery and/or extended endurance riding on your own in replace of the structured trainer sessions.
- Block 1: October 2nd-18th, Cadence Development & Aerobic Foundation
- Block 2: October 30th-November 15th, Aerobic Threshold
- Block 3: November 27th-December 20th, Anaerobic Threshold
- Block 4: January 8th-24th, Vo2 Max
- Block 5: February 5th-21st, Anaerobic Power
- Block 6: March 5th-21st, Peak Power
We use an Aerobic Threshold Test and an Anaerobic Power Test to create your individual Power Profile and set training zones.
The Aerobic Threshold Test consists of 20 minutes at 80% of your HRmax for average power. We look for increases of average power at sub-max effort as you build your aerobic base.
The Anaerobic Power Test consists of 1:00, 2:00 and 4:00 all out efforts for best power. With this data we can determine your rate of fatigue as durations increase to calculate your complete power profile (including FTP). Your Fatigue Rate also helps to identify your strengths/weaknesses in ‘power vs. endurance’ and can pinpoint your area of improvement in order to maximize this balance for your specific training and racing goals.
Four “Power Profile Tests” are included with the program: one as the program begins with Block 1, a second to start Block 3, a third to start Block 5, and the final at the end of Block 6. This allows for the most precise training zones and to track progress for greater motivation!
There are two trainer workouts per week, per three week block, over the 6 month program. Each coached trainer workout is 70 minutes and includes a general warm-up, a muscular warm-up, a main-set of focused work, and a closing warm-down. The workouts are created to build upon the previous workouts, which creates a gradually more challenging training load and higher intensities as the series progresses.
NEW THIS YEAR… we’re adding an optional Saturday morning trainer session to focus on continued aerobic development, most Saturdays through the entire 6 months. These are offered at an additional fee and on a first come, first serve basis.
Our trainer studio is equipped with the Wahoo Kick’r direct-drive trainers. These trainers are connected to two large TV screens that displays the workout and work output in terms of power, cadence and heart rate as the primary metrics of interest. Heart rate monitors and cadence sensors are not required, but they are both HIGHLY RECOMMENDED to be sure you’re training in the correct HR zone and specified cadences for maximum aerobic development.
Don’t have a HRM or Cadence? We have Wahoo Tickrs and Wahoo Cadence sensors available for sale in our Pro-Shop.
Block 1 Begins October 2nd, 2018. Program wraps up March 21st, 2019. Sessions available are:
Tuesdays & Thursdays:
- Mornings at 6:15-7:30am
- Lunch at 12:00-1:15pm
- Afternoon at 4:30-5:45pm
- Evenings at 6:15-7:30pm
Pick the one that will work best for you. There is often an ability to jump into a different session slot on case-by-case basis for missed sessions.
*NEW* Most SATURDAYS: 8:00am-10:00am (weekly sign-ups will be available)