CYCLING / AEROBIC BASE RIDE (ZONE 2 LONG RIDE)
The aerobic base ride is run on the CompuTrainers using the MultiRider software and Real Course Video software. The riding will take place on various courses such as the Ironman Lake Placid, Canada, Germany, New Zealand, and Switzerland along with the infamous Ironman Kona. The courses will change each week depending upon popular choice. The MultiRider software controls the trainer resistance to mimic gear shifting and outdoor environment.
CYCLING / ANAEROBIC BASE RIDE
(LACTATE THRESHOLD, MAX POWER AND PEAK POWER)
The anaerobic base ride is designed to build power across the whole spectrum from sustained hill climbing to sprinting. Sessions will be focused on a mix of long and short interval work from 30 seconds to 5 minutes. Drill work will be incorporated to help develop pedal stroke technique, cadence, and efficiency.
CYCLING / ZONE 4/5 (MAX AEROBIC POWER AND PEAK POWER)
Zone 4/5 sessions are designed to build strength and power on the bike for short hill climbs and sprinting. These sessions will focus on interval training in the 30 second to 3 minute range with the goal to increase power and longevity of energy systems at VO2 max. Technique work will also be a focal point by using drills such as pedal stroke, cadence, and efficiency of each pedal.
LONG RUN / AEROBIC ENDURANCE
The Aerobic Endurance run should be done at 65% - 80% of your MHR. Long distance aerobic running gives the strength and ground work on which much will be built. The ability to run long has many benefits such as; strengthening the heart - larger stroke volume, strengthening the leg muscles - endurance is developed, mind work - mental toughness and coping skills are developed, develops fat burning capacity, increases number and size of mitochondria, increases capillary growth into muscle fibers, increases myoglobin concentration in muscle fibers, increases aerobic efficiency, increase in Maximum VO2. You will be using a variety of training cues and monitoring your perceived exertion to ensure you are in aerobic range.
RECOVERY / REGENERATION
The body is exposed to several different stressors throughout the week. This can result in muscle soreness, tightness, aches, pain and restricted movements all which can prevent you from participating in the things you love. Learn to alleviate and prevent future symptoms with our newest mobility class. Learn the full spectrum from basic to advanced techniques for injury prevention and soft tissue maintenance that can keep you feeling young, athletic and pain free! With this class, expect to restore normal functioning range of motion of your joints and muscle groups while speeding up the recovery process from training, competition, and everyday stress.
The Combine Training Tri speed work program is an innovative training session designed to increase overall running performance. Our program incorporates state of the art assessment services with the goals of reinforcing fundamental running technique, increasing speed, and reducing fatiguing factors to prevent injury. Track/Treadmill sessions create a lot of fatigue which can hinder workouts later in the week if the appropriate intensity is not applied. Our speed work program is focused specifically on increasing lactate threshold as well as sustaining speed at VO2max. These are the two most important factors for an endurance athlete to create optimal performance and improve VO2.
Combine Training has access to the YMCA Olympic size pool and Tod’s Point beach to work on creating comfort in the water and improve performance. Attaining maximum performance in the swim portion increases confidence to help propel you to the finish. This session will include drill and technique work to prevent excessive loss of energy. Individualized video recording of swim sessions in the pool will help determine flaws in technique that will be corrected through training.
Tri-Strength is a triathlon-specific strength training class incorporating unilateral (single leg) work, core stabilization, and mobility work. Tri-Strength focuses on problem areas specific to triathletes, addresses muscle imbalances, and works to improve skills necessary in swimming, biking, and running.
Assessment fee: (Vo2, FMS, BMI, FTP test, training zones, gate analysis) based on single session training rates
Monthly fee for personalized workout plan: $250-$350
*included in above Kona packages
60 minute drop in: $35.00 + tax
90 minute drop in: $52.50 + tax
Monthly Bike Storage: $50 *Included in Ironman and Kona packages
A $20 fee will be charged if you miss more than 3 reserved classes