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LEXINGTONEmPowered Winter Training Series

Overview

This winter, don't settle for a few unstructured, solo sessions on the trainer per week, races on Zwift, or some structured app-based workouts. Even the best of these can't match the effectiveness of a goal-focused program that is tailored to your level of fitness. Join Conte’s EmPowered Winter Training and see tangible gains in your cycling fitness through scientifically proven workouts. Whatever your goals are for the coming year, training with us this winter will help you achieve them!


Here's what you can expect:

  • A structured, 4-, 8-, or 12-week program
  • We will provide you with a Wahoo Kickr Snap trainer and free TrainingPeaks account, which you will use for the duration of the series
  • Pricing:
    • 12-week course: $600
    • 8-week course: $500
    • 4-week course: $300
  • You Will Leave the series with:
    • Improved cycling fitness
    • An understanding of how Functional Threshold Power (FTP) changes and how this metric can be used to plan future training
    • A copy of Training with a Powermeter by Hunter Allen and Andy Coggan, PhD
    • The option of receiving additional recommended workouts (including training zones, intensity and duration, etcetera) based on your FTP progress and schedule
    • Optional Conte's Precision Fit service (a $350 value)
    • The option to purchase a Wahoo trainer at a discount at the conclusion of the program


Conte’s EmPowered Winter Training Course is designed by Chris Duffy, MS. Chris holds a Master of Science in Kinesiology and Applied Physiology. Chris raced professionally in Europe from 2005-2009 and became a USA Cycling Level II and Power Training Certified Coach in 2010. He is also one of a dozen Retul Certified Master Fitters in the USA. Live Sessions will be led by Rick Gilbert. Rick is an avid local roadie and a certified Group Fitness Instructor. He is a member of several local cycling clubs and organizes group rides for Conte’s Lexington. Rick has been designing and delivering high intensity indoor winter training programs for the past several years.

Registration:

Details:

Conte’s EmPowered Winter Training is a twelve week, twice per week course designed to measure, train, and improve Functional Threshold Power (FTP). A rider’s power to weight ratio at FTP has been shown repeatedly to be the single most reliable predictor of cycling performance. The course is designed to increase your FTP using principles of reverse periodization, as well as to improve your cycling efficiency through things like cadence work and positioning, all in a communally supportive environment. The result will be an increase your aerobic capacity so that you can start the spring season riding at a higher work rate (wattage and speed) for longer. Because workouts are based on each rider’s individual fitness, the course is suitable for beginners as well as advanced riders. Here’s what you need to know:

  • Group workouts to be held in person every Tuesday and Thursday from January 10-March 30 at Conte’s Bike Shop in Lexington (free parking in rear of building).
  • Sessions begin at 6:30 pm and end by 8:00 pm (riders are encouraged to arrive by 6:00 pm to get set up).
  • We will guide you through FTP tests on the 1st, 4th, 8th, and 12th Tuesdays of the course. FTP test results will establish training goals to help you most efficiently train and improve power at FTP.
  • We’ll provide you with a Wahoo Kickr Snap trainer and set you up with a free account on TrainingPeaks.com through which you can get workouts that you can preload onto your cycling computer or smart phone.
  • You’ll have the option of receiving recommended additional recommended workouts – including training zone / intensity and duration - each week based on your FTP progress and schedule (available for 12-week course participants only).
  • You can sign up for a discounted Conte’s Precision Fit in our 3-D Retul fit studio, a $350 value (discount dependent on course length).


Pricing

Because of the cumulative nature of the workouts, we will not be accepting ‘drop-in’ athletes for these courses. Plans are available to riders in 4, 8, and 12-week blocks.

  • 12-week Course
    • Schedule: January 10 – March 30, 2023
    • Cost: $600 ($700 with optional Conte’s Precision Fit with Retul)
    • Resources: Use of Wahoo Kickr Snap and preloaded workouts on a Training Peaks account, optional individualized training plan, and a copy of Training and Racing with a Powermeter by Hunter Allen and Andy Coggan, PhD.
  • 8-Week Course
    • Schedule: February 7 – March 30, 2023
    • Cost: $500 ($650 with optional Conte’s Precision Fit with Retul)
    • Resources, Use of Wahoo Kickr Snap and preloaded workouts on a Training Peaks account, and a copy Training and Racing with a Powermeter by Hunter Allen and Andy Coggan, PhD.
  • 4-week Course
    • Schedule: March 7 – March 10, 2023
    • Cost: $300 ($500 with Conte’s Precision Fit with Retul)
    • Resources: Use of Wahoo Kickr trainer and preloaded workouts on a Basic Training Peaks account for duration of course, and a copy of Training and Racing with a Powermeter by Hunter Allen and Andy Coggan, PhD.

Conte’s EmPowered Winter Training Course is designed by Chris Duffy, MS. Chris holds a Master of Science in Kinesiology and Applied Physiology. Chris raced professionally in Europe from 2005-2009 and became a USA Cycling Level II and Power Training Certified Coach in 2010. He is also one of a dozen Retul Certified Master Fitters in the USA. Live Sessions will be led by Rick Gilbert. Rick is an avid local roadie and a certified Group Fitness Instructor. He is a member of several local cycling clubs and organizes group rides for Conte’s Lexington. Rick has been designing and delivering high intensity indoor winter training programs for the past several years.