OUR PRE & POST-SEASON GROUP TRAINING PROGRAMS GET YOU ON TRACK WITH YOUR TRAINING.
Denver area endurance athletes can join us for our annual post-season strength & conditioning program and our pre-season indoor trainer series to help you stay motivated, improving fitness and training year round for continued improvement.
OUR PRE-SEASON TRAINER SERIES
Improve your pre-season cycling fitness by training with power and heart-rate in a highly controlled and motivating environment; every Winter since 2004.
Our annual pre-season indoor cycling program has been honed over the last 14 years and has improved the cycling ability of hundreds of cyclists. Beginning every January we take cyclists through a complete base training program that includes improving pedaling skills, muscular strength and aerobic fitness through a progressive series of twice-weekly training sessions.
The S:6 Trainer Series is Bad ASS.
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.
Our 2017 program is built around three 5-week blocks with testing in between blocks to track progress and identify training intensities. In between each segment is a week off to allow for recovery and/or extended endurance riding in replace of the structured trainer sessions.
- Block 1: January 10th-February 9th, Aerobic Strength Focus
- Block 2: February 21st-March 23rd, Aerobic Threshold Focus
- Block 3: April 4th-May 4th, AnaerobicThreshold & Vo2 Max Focus
There are two trainer workouts per week and a suggested weekly outdoor ride to compliment your fitness development within the program over the 4 month series. Each coached trainer workout is 75 minutes and includes a general warm-up/skill set, 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 as the series progresses.
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 are not required, but they highly recommended to be sure you’re training in the correct HR zone for maximum aerobic development.
Series Begins January 10th, 2017.
Sessions are Tuesdays and Thursdays:
- NEW! 6:30-7:45am
- 12:00-1:15pm
- 4:30-5:45pm
- 6:15-7:30pm
OUR POST-SEASON STRENGTH PROGRAM
Our Post-Season Strength Program is designed for the endurance athlete with the goals of increased strength, power and injury resistance.
Most endurance athletes today accept the value and benefits of strength training for improving their swimming, cycling and/or running abilities. Many still remain unmotivated to make time for strength training or are unsure of exactly how to go about implementing strength work into their overall training program. Our professional endurance athletes and coaches at S:6 are here to help!
The progressive strength program and Sessions:6 coaches has made strength training not only highly beneficial for me but it’s also very motivating and fun!
Silvia Snape, Multi-Sport Athlete
Over the years we have found that the most effective time of the year for a strength focus in an endurance athlete’s training program is right after the completion of their competitive season. This window of the year is often referred to as the “off-season” meaning that the athlete is “off” from their sport specific training and racing. During this time it is best to pull back from the main sport training (cycling, running, swimming) and spend time focusing on the supplementary work of mobility, strength and power development. For the majority of athletes in the Northern Hemisphere this time of year is October through December.
Our Off-Season Strength Program at Sessions:6, focuses on strengthening the posterior chain (think backside: glutes, hamstrings, low back, and to lesser degree the quads) as these are the prime movers for forward propulsion in endurance sport. In addition to these major movers we train the full spectrum of functional movers of “the core” (hips, back, abdominals, and shoulders). Our 12-week program is highly progressive and adaptable by the coach for the individual athlete to all ability levels. First you learn the proper movements, then you gradually add resistance, and if appropriate you finally add speed.
The primary goals of the 3-month training program are to help improve an athlete’s joint mobility, strength across the joint, improve posture and hip stability for running, generate more power and increase comfort on the bike, and increase shoulder stability for improved swimming propulsion and injury resistance. This program is designed for the endurance athlete with limited experience with strength training in mind, however is also suitable for more experienced “lifters” looking for a progressive program of strength and conditioning through the fall months.
Series Begins October, 2017.
Sessions are Tuesdays and Thursdays:
- 8:00-9:00 am
- 12:00-1:00 pm
- 6:00-7:00 pm