Programs

Cycling & Personal Training (non-cyclist)

Kilowatt makes cyclists of those who had never considered riding. For those cyclists who thought strength training was something you did only in the off-season, then we have a program for you.

Once you establish the direction you would like to take with your fitness, Kilowatt will provide the guidance and the motivation for doing so.

See below for details and schedule your evaluation.

CYCLING

Treating each athlete as an individual means we provide various levels of service.  Kilowatt offers dedicated one-on-one training that provides time for training in pedaling mechanics, working through off-bike strengthening and performing intervals that are anchored to baseline performances.

If you have the time and prefer a higher degree of structure, then we have four, eight and twelve week training protocols.  These can be accessed via TrainingPeaks.com® using our machines.  These programs are all wattage based but do not require a personal powermeter, as you will be driven to and sometimes safely beyond your limits on our Computrainers.

COMMUTERS – We have a program tailored to you and your decision to reduce the footprint.  You’re carrying supplies, a change of clothes, nutrition and everything you require to quickly repair roadside.  We take a look at you, your bike and your position relative to all of the above.  Then we ride alongside and play devils advocate.  Braking and evasive maneuvers, scanning all points of entry or exit, negotiating twilight and sunset and as accommodating as our weather can be, we still have to plan ahead.  In the event that you were considering using your bicycle as a means of recreation AND transport, then we’ll guide you through all of the above and discuss route selection and if it can be negotiated, a ride along on your first commute.

While you strive to complete your first century, half-Ironman or 5-minute interval, your body delivers the necessary energy by seamlessly migrating from one energy system to the next.  Our 30-45-90 day structure follows this same imperceptible transition.  Under our coaches guidance, your quantifiable performance gains come first from guiding you through improved pedaling mechanics.  This is coupled with instruction on shifting strategies organic to your discipline.  In addition, real-time, loaded cycling to aid in migrating you towards the most comfortable and thus the most productive position we can establish.

You’re faster in the first 30 days not from some magically expedited cardiovascular change, but from approaching all of the above in a more effective manner.

Through continued practice, your body will begin to take a new more productive direction. One that builds in general efficiency both mechanically and metabolically while beginning the process of forcing cardiovascular and neurological adaptations, simultaneously.

The 45th day will evidence real cardiovascular changes.  You will effect changes at the level of both your blood and muscle.  The neuromuscular adaptations are taking hold, but you will need to maintain a consistent approach towards modifying your mechanics and or your position.  Breathing rhythms can now be maintained while sustaining efforts just beneath maximum effort.  Periods requiring substantially higher pedal torques are now being met with confidence.  This is the confluence of benefits afforded those who train consistently and smartly.

By the time you are approaching your 90th day of training, you will feel and see changes, in acceleration, endurance, recovery, laboratory values and quality of life. Sustaining the fitness, tapering for events, breaking through a long-term glass ceiling, seeing you through your first ever event or getting you safely out and on the roads and trails, this is what we love to be a part of.

We know time is precious so spend some of it with us and learn how less can be truly more.

PERSONAL TRAINING

Science based and with quantifiable progress

There are emphases, points of focus and we will explain the why should I being doing this?  What is this targeting?  Where will this lead me?  When and how often and who are you to tell me to do this and not that?

The who is a group of trainers with a minimum of a four-year university degree.  Then our cycling coaches pursue USA Cycling licensure.  We are also Certified Strength and Conditioning Specialists and we accumulate this knowledge not because it is mandated, but so that we stay in touch with science based training methods.

We cannot claim progress without first agreeing to a metric or set thereof.  For some it is tied to girth reduction while others are seeking range of motion and strength increases.  Cyclists often track power to weight ratios alongside 5 second, 3 minute, 20 minute and 1-hour power.  If you need to be brought up to speed on what a watt is in relation to cycling then this is where we start.  For junior athletes we will track heart rate, exertion levels, dexterity, coordination and strength.

Whether you’re seeking a return to normalcy or quantifiable increases in strength and power as an athlete, then this all begins with a conversation.  If there is agreement on how to safely progress you towards your goals and compliance is established, then we have the basis for moving forward.

Best practice and do no harm.

Some arrive at a point where they did not anticipate ever being while others see the train coming.  What you will get within Kilowatt is consistent reinforcement and sound guidance on approaching your present limits so you can avoid any tipping points. Your progression is forward and while it almost never happens fast enough, with commitment, patience and our training environment we will make those gains happen, even if this means losing.  Losing your fear of climbing stairs because you know you have to come down them.  Anxiety related to rapid descents on your road or mountain bike.  Doubts about your fitness ahead of the Mt. Whitney climb or your first Olympic distance Triathlon.  The unease associated with recovering from reconstructive surgery and the return to normalcy.  Take a look through our testimonials and see if their stories inspire you to commit.

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