cyclecore

cyclecore Returns for it’s 5th Season of indoor cycling and fitness!

Tues/Thursday Nights 6:30-8:00pm @ The Strong Center
January 2, 2014-March 13, 2014 (21 sessions)

Registration Opens October 15, 2013! >>Register Here<< or call (360) 705-1658

Class registration INCLUDES unlimited access to gym facilities and classes during the 10 week session!

View the Class Flyer

cyclecore has moved! Our new location will be in The Strong Center in West Olympia.

Stefanie Ramsay-Werts, Lifetime Certified Spinning Instructor
Andy Rosser, D.C., USA Cycling Coach-Level 3

cyclecore is a 10-week cycling training program that is coached with the use of heart rate
monitors and occasional use of power meters. It is a periodized program that builds upon
itself through gradual increased intensity. Participants gain knowledge and feedback as
well as fitness results that apply to the casual cyclist and those who race. Personalized
heart rate zones are established during the first class. Heart rate based cycling zones set the
stage for carefully planned workout sessions. Each cycling session is one hour in length
followed by 30 minutes of cycling specific core exercise.

Core exercise sessions focus on balance, alignment, and core strength needed for cycling.
Most sessions will include a combination of body weight exercises, targeted stretching, and
mobility exercises. If available, inclusion of kettlebells, dumbbells, barbells, and stability
balls may be utilized. Depending on the interest of the group, we may request that
participants bring their own kettlebell.

Both Stefanie Werts and Andy Rosser, your coaches, race their bicycles (road, mountain,
and cyclocross)with the local race team. Stefanie is a lifetime certified Spinning instructor
with 12 years experience and an educator with the Olympia SchoolDistrict. Andy is a
Certified Chiropractic Sports Physician who has worked extensively with Olympia
Orthopaedic Associates Cycling Team and Rad Racing NW- a junior cycling development
team.

Details:
• cyclecore will begin January 2, 2014 – March 13, 2014 (21 training sessions)
• Tuesday/Thursday class days coincide with local cycling training and social riding
groups during spring and summer months. The first class is dedicated to anaerobic
threshold testing as to set each individual’s heart rate zones.
• 6:30-8:00 PM
• $300 members, $350 non-members regardless of personal bike and trainer use.
Additional $50 fee for non-members goes towards full facility use including all
group fitness classes OR towards the commitment of a longer-term gym
membership at The Strong Center.
• Registration begins October 15, 2013 in person, on-line or over the phone. First
come, first served. Indicate studio bicycle or if you intend to bring your own.
• 20(?) seats available- 18 Keiser studio cycles and space available for several
personal bicycles and trainers. Trainer storage available (no bicycle storage).
• Participants are required to have their own heart rate monitors- Polar brand
recommended, water bottles and cycling clothing. Cycling shoes are strongly
recommended. Change of clothing if necessary for the core portion of class.
• Workouts are posted, and homework is given! YES homework!
• Additional health/fitness lectures and bonus weekend classes (if the weather is
horrendous) to be determined. Occasionally we offer professional discussion on
diet, self-care etc. included with your participation.

We get feedback…
“For me it provided structure, motivation and fun through the winter months.”
“It’s an incredible workout, and the people are cool.”
“If you’re gonna suffer on a trainer or doing core workouts, ya may as well do it with groovy people!”
“Great training provided by cyclists for cyclists.”