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Training Studio

Tues/Thurs Evening 6pm 4-Week Training Blocks

Tuesday and Thursday Evenings 6pm - 7pm

Session 1: January 3-26 (8 classes)

Session 2: January 31 - February 23 (8 classes)

Class led by Brad White

8 KICKR Trainers available

Cost: $120 for the 4-week program

Using both the KICKR power meter and heart rate monitors we are able to get you ready for the upcoming riding season. Items to bring: bike, towel, water bottle and heart rate monitor (polar heart rate monitors are available to borrow.) We will start the 4 weeks with a Functional Threshold Test (FTP) to get your Heart Rate (HR) training zones. We then move onto Base Training.

Sign up here or stop in the shop


Wed/Fri MORNING 6am 4-Week Training Block

Wednesday and Friday mornings 6am - 7am

Session 1: January 4-27 (8 classes)

Session 2: February 1 - February 24 (8 classes)

Session 3: March 1 - 24 (8 classes)

Class led by Brad White

8 KICKR Trainers available

Cost: $120 for the 4-week program

Using both the KICKR power meter and heart rate monitors we are able to get you ready for the upcoming riding season. Items to bring: bike, towel, water bottle and heart rate monitor (polar heart rate monitors are available to borrow.) We will start the 4 weeks with a Functional Threshold Test (FTP) to get your Heart Rate (HR) training zones. We then move onto Base Training.

Sign up here or stop in the shop!


Saturday MORNING 8am (December 3 - March 4)

Saturday  mornings 8am - 9am

December 3 - March 4 drop in classes

Class led by Brad White

8 KICKR Trainers available

Cost: 1 credit per class: $16 for 1 credit or $75 for 5 credits 

Using both the KICKR power meter and heart rate monitors we are able to get you ready for the upcoming riding season. Items to bring: bike, towel, water bottle and heart rate monitor (polar heart rate monitors are available to borrow.) We will start the 4 weeks with a Functional Threshold Test (FTP) to get your Heart Rate (HR) training zones. We then move onto Base Training.

Sign up here or stop in the shop!


During the winter we Michiganders experience shorter days, cold temperatures, and nasty road conditions. This often forces us indoors to train in our basements on a trainer. Nobody prefers this type of ride, but it’s a tool that is critical in helping you keep your fitness through the winter months and come into the spring with a good base. Although it’s not my favorite way to train, a trainer helped me prepare each year throughout 10 seasons as a professional cyclist (UnitedHealthcare Pro Cycling). When Tour of California was held in February, I used a trainer to help prepare me to race against the best in the world. Last year was one of our worst years here in Michigan with weather, and indoor training helped me capture a stage win at Tour of Langkawi the end of February 2014. Whether you want to get the most out of enjoying your summer rides or be ready for an early season race like Barry-Roubaix, we have an indoor training program that will have you ready.

This year for our indoor training studio we are excited to announce that each person will be training on a Wahoo Fitness Kickr or Snap smart trainer. With these trainers we’ll be using power to train! While using an RPE (rate of perceived exertion) scale and heart rate are affective a smart trainer and power will give you a higher quality workout. Using power we are able to measure your immediate response to the work you’re doing. Everyone is different so we’ll first want to find your FTP (Functional Threshold Power), which is the power number that you could sustain for an hour. From there we’ll be able to find your training zones and work off of that throughout your other sessions. Each workout and trainer will be tailored to your FTP. During the workout you won’t even shift your bike. The resistance on the trainer will increase or decrease depending on what percentage of your FTP is necessary for that part of the workout. Each workout will be written up to help you build strength, endurance, and peak performance heading into this year's riding season. On the screen you’ll be able to see your cadence, heart rate, percentage of FTP power, speed and distance. After the workout is complete you’ll receive an e-mail giving you your results. You can also track your results on your own Kickr Studio Profile Page. To get signed up Follow the steps below.

Not only will we be providing training blocks that you can sign up for; you can now sign up for single drop in sessions on select days. Once you've created a login you can see all of our sessions. Your login will also allow you to join other Kickr Studios around the country if you are traveling. 

Follow the below steps to sign up or stop in the shop and we'll help you get started. 

1. Create a profile at https://www.kickrstudio.com/login

2. When in your profile, click the "Workouts" tab at the top of the page

3. Click on the "Reserve a Class" button

4. Enter "Velo City" in the search field

5. Click on "See Classes & Register"

6. Look at calendar select a class

7. Pick a trainer that is available (Position 1-5 are Kickrs and 6-8 are Snap)

8. Select “Pay Now” and pick your appropriate selection

Come join us!

-Brad White

 

Quick Release Newsletter

326 South River Avenue
Holland, Michigan

(616) 355-2000

Mon / Wed / Thu / Fri 10am – 7pm
Tue 10am – 5pm
Sat 10am - 5pm
Sun by appointment only