Cadence Cycling Training in Fourways

[Paul Ruinaard]

Hi, anyone using these guys or got any feedback about their programs. I have heard good things and like doing this sort of class based training - any comments?

[ricochet_rabbit]

not fourways, but have been to one in Durban. Classes are good and specific to you...also you can't cheat as the numbers don't lie but you need to add a tempo session (40-60mis) where you ride at your upper "sweet spot" at least once a week to gain the endurance benefit. you can normally do these at any time as long as there is a bike available (ie: the class is not full).

[AndrewF]

Hi IQ of 2.

 

My wife and I just started a course in Fourways - did our test session last night. From what I have read and seen I think it will be worth it Will keep you posted

[AndrewF]

Had out first proper training session last night and I must say I'm excited for the next 11 weeks of training.

 

Class was 50 minutes long - 5min warm up and then some intervals (low watts with high, steady cadence then high watts with low, steady cadence) then some one legged even watts and cadence spins ending with a nice cool down.

 

Training in different power zones at different cadences seems so logical for gaining power and efficiency.

 

I recommend this class for any cyclist!

[bradwentzel]

What is the cost of the course?

[Vega]

Hi IQ

I've done two training blocks at Fourways, now busy with the third. They have 12 week blocks of base or race training (alternating). It seems to work for me. Cost is R2100 for a training block.

[AndrewF]

12 week course with 2 sessions equals 24 sessions @R2100 - this means each sessions is R87 and you can use the studio for more sessions if you want. It's actually encouraged

[bradwentzel]

Class times?

[AndrewF]

Mon / Wed 5am

Mon / Wed 6am

Mon / Wed 5pm

Mon / Wed 6pm

 

Tue / Thu 5am

Tue / Thu 6am

Tue / Thu 7am

Tue / Thu 8am

Tue / Thu 5pm

Tue / Thu 6pm

[SyncSA]

Had my fitness test this morning at the Tygervalley centre, Cape Town.

 

Great session! No way to cheat or take it easy or "this is to hard for me lets turn down the resistance" . Just after one session I'll recommend this to anyone.

[El Dodgius Bastardo]

I used Cadence for Berg and Bush training and it really made a difference. As the Rabbit mentioned previously, it is recommended that you either do a sweet spot session or an LSD type ride on the weekend to increase endurance.

[AndrewF]

Must say, 3 sessions in, I am IN LOVE with this kind of training. Very specific to the individual. Feeling gains already!!! Agree with Rabbit and Bastardo with adding another session, preferably a tempo (can do as many extra sessions at no cost, just check with the studio, but rest and recovery is vital...)

 

@Batsardo - how's the Triathlon prep coming along?

[El Dodgius Bastardo]

@Scrumpy: Slowly and painfully for now. I had no idea that running could hurt the muscles this much. Swimming training is starting next week, but all seems to be on course for Feb

[ChUkKy]

Ive decided to give this a go... did my test session last night and got my results today.

I cant wait to get into the swing of it properly and hopefully see some results.

 

It was my first time on one of those stationary bikes / spinning bikes or whatever they are called

 

HTF do you stand and pedal on those thing?, I tried and it felt like I was trying to do the samba with one left foot so I sat my arse back down very quick

[SyncSA]

Ive decided to give this a go... did my test session last night and got my results today.

I cant wait to get into the swing of it properly and hopefully see some results.

 

It was my first time on one of those stationary bikes / spinning bikes or whatever they are called

 

HTF do you stand and pedal on those thing?, I tried and it felt like I was trying to do the samba with one left foot so I sat my arse back down very quick

 

Just add more resistance, thus increase your watts. You will get use to the wattage required for when you stand up, as well as the cadence/wattage ratio. Generally you would increase the resistance to get the same wattage you got seated.

 

Results you will see for sure - it NEVER get's easier, you just get faster.

[Mike Bike]

Just add more resistance, thus increase your watts. You will get use to the wattage required for when you stand up, as well as the cadence/wattage ratio. Generally you would increase the resistance to get the same wattage you got seated.

 

Results you will see for sure - it NEVER get's easier, you just get faster.

and you can upload the sessions to strava...