2016 Indoor Cycling Series 

REGISTRATION for single session classes live now on Eventbrite

We have negotiated prices far below market rates for these top notch indoor cycling classes. Classes will sell out, so please grab your spot early.

Our indoor cycling program gives you access to professionally-coached workouts that are tailored specifically for triathletes.  Our aim is to make you a better cyclist by focusing on strength, stamina, and technique – and along the way you’ll have a lot of fun!

Spaces are limited and reserved for SF Tri Club members only.

CLASSES

MONDAYS 6:00-7:30 PM
February 1-April 25, 2016

Location: SHIFT, 901 Sansome St @ Broadway (North Beach)
Coach: Felicity Joyce


WEDNESDAYS 6:15-7:30 PM
February 3-April 27

Location: M2 Revolution, 1440 Bush @ Polk (Nob Hill)

Coach: Michael McCormack (M2)

THURSDAYS 7:00-8:15 PM

February 4-April 28
Location: Cardio-Tone, 1747 Church St. @ Day St (Mission)

Coach: Shannon Boughn

WHICH CLASS IS RIGHT FOR ME?

All of our classes provide a great cycling workout that will build your strength and stamina to a noticeable degree during the 13-week session as long as you are consistent.

SHIFT classes focus on cycling form, efficiency, and increased power through varying intensity of training. The workouts at SHIFT are developed by professional triathlon coaches. At SHIFT, you get full service where their team attaches your bike to a CompuTrainer. Then you take control and ride by adjusting cadence and power watts. Workouts are designed by professional coaches, and coached by experienced ultra-runner and triathlete Felicity Joyce. The first class will include a time trial to get a baseline against which you will measure your improvement at the end of the 13 weeks.
Not sure? First-timers may check it out at a free trial class at any of regularly scheduled January classes; call (415) 398-4999 to book.

At M2, you will focus on power and strength. Riders train on the best in their class CycleOps Indoor Cycles, which in addition to measuring power, are fully adjustable (up/down, fore/aft saddle and stem). Riders can in-effect ride their exact road position without the hassle of having to bring your bike, set-up, etc. M2 features methodical power-based training — workouts vary by day, week, and time of the year. Workouts are designed by owner/instructor Michael McCormack ("M2"), a former professional Ironman Champion. Riders can expect to perform a benchmark time-trial equivalent in order to establish a baseline, training zones, and to measure your improvement along the way. Not sure? First-timers may check it out at a free trial class at any of the regularly scheduled January classes; email “mccormack.m [at] comcast [dot] net” to book.

Cardio-Tone classes will focus on technique and will also teach you how to use heart-rate to monitor your performance in training and in races. At Cardio-tone you train on ?? trainers using a heart rate monitor. The classes are designed and taught by triathlon coach and personal trainer Shannon Boughn. In the first session you will do a time trial to get a baseline measurement of your max heart rate, which you will work to improve upon over the 13 week course. This course is geared towards the 0-60 cohort.

If you want additional help choosing which class is right for you, drop us an email at spin@sftriclub.org and let us know your level of experience with triathlon, cycling and spinning as well as your goals for the season. We’ll be happy to provide more info and a recommendation. 

STUDIO PARKING, LOGISTICS AND SHOES

SHIFT:

Parking: 901 Sansome St | Ride your bike there since you’ll need to use it in class! Metered street parking is generally available near the studio. Be sure to curb your wheels if you park on hills or you will get ticketed.

Logistics: Arrive 10-15 mins early so the staff will have time to mount your bike on the trainer. Check-in with the SF Tri rep, then head to the locker rooms where you can change and, after class, take a shower (shampoo, body wash, conditioner, lotion, towels, hair dryers provided by the studio). The coach will guide you through calibrating your trainer’s computer to your bike.

Shoes/ what to bring: Since you are on your own bike, you’ll bring cycling shoes for it. Consider switching to an older or tougher rear tire since the trainer works by applying pressure/friction to your tire. You are also recommended to bring a water bottle. SHIFT provides towels and has snacks and food for sale. You can also pay to "park" your bike overnight(s) at the studio.

M2 Revolution:

Parking: 1440 Bush | Street parking is generally available near the studio. There is also a parking garage on Bush Street just after Polk. If you cycle there, bring your bike inside (up stairs). 

Logistics: When you arrive to your first class, check in with the SF Tri rep, then head to the locker rooms where you can change and, after class, take a shower (bring your own shampoo and towel). M2 will guide you through set up of the cycling computers.

Shoes/ what to bring: The spin bikes at M2 have pedals that take Shimano SPD cleats only. You are also recommended to bring: water bottle, towel to wipe sweat during class, towel/shampoo if you wish to shower after class.

Cardio-Tone:

Parking: 1747 Church | Street parking is generally available near the studio, which is located on the J-Church MUNI line.  

Logistics: When you arrive to your first class, check in with the SF Tri rep, then store your things in the cubbies at the back and get ready for class. Return to the reception area where you can wait for the previous class to be let out. Once the cyclists have cleared out, you may enter the studio and select your bike. Note: there are no showers at this studio.

Shoes/ what to bring: The cycle bikes at Cardio-Tone have pedals that take SPD cleats and cages for tennis shoes only. You are also recommended to bring: water bottle and towel to wipe sweat during class.

IMPORTANT: Use of a heart-rate monitor is highly recommended for this class. It will be the key way you will monitor your performance. If you don’t own a heart rate monitor and want recommendations, please email spin@sftriclub.org and we'll try to help.

Questions? 

Drop us an email at spin@sftriclub.org and let us know your level of experience with triathlon, cycling and spinning as well as your goals for the season. We’ll be happy to provide more info and a recommendation. 

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