Monday, December 3, 2012

2013 "Winter Build" is Now!!

We are coming into the final weeks of a very successful "Efficiency and Technique" Coaching Program and are looking forward to the 2013 "Winter Build"!  There is still some hard work to do before we enjoy a two week holiday break and recovery.  

 DO NOT PANIC - if the weather does not cooperate during the break you can look for a random class or two. We have some great new Erg Videos to play with. 

It's hard to believe this is our 5th season at Speed Shop.  In 2008 there were only 4 classes, no online registration and plenty of room in most of the classes.  We are heading into 2013 more than doubling the number of classes and they have been filling up fast.  Everyone has been very supportive as we have navigated through the growing pains.  We move forward keeping our primary goal first and foremost to quality training where beginners can learn and the elite athlete can thrive.
Last winter we had a 48 hr pre-registration for riders in the Fall Session to sign up for the same spot in the Winter Session before opening registration to everyone. This turned out to be a much bigger challenge than anticipated so will be opening up registration to everyone at the same time for this Winter Session.    

Sunday December 9,2012 at 8pm
Check for more details

Coaches Corner:  
Coach Ray

Coach Ray Trentini is back this season offering up his expertise on and off the bike!   Coach Ray provides a top notch workout using his knowledge and experience as a rider and racer.  He understands the concept of training with power and how to help each rider get the most out of their Speed Shop workout regardless of experience level.  In addition to his skill on the bike, Coach Ray's software engineer prowess off the bike helps keep everyone on their bike!

Coach Vicki

The Speed Shop is also excited to welcome back Coach Vicki Bate!  Coach Vicki has been training at the Speed Shop from the first season where she helped lead a group of local triathletes in a rather intense three hour Sunday morning class. Coach Vicki knows first hand the benefits of Speed Shop training.  She is a five time Ironman and has participated internationally for Team USA in the Long Course. In addition to participating in 6 - 8 triathlons a year Coach Vicki is a certified trainer and currently the race director for the very successful  Turkey Trot. She will be leading the Early Bird Tuesday and the Saturday 6am Class.

We will miss Coach Corey. He graduated college this spring and has taken a full time job in York, PA.  We wish him well and hope he can jump in a class once in a while.

If you have any questions please do not hesitate to email or call my cell 301.788.4631. 
Thank you for all your support. 

Sunday, September 16, 2012

On Our Way - Fall 2012

What an incredible spring and summer of outdoor riding this year! The 10 week winter torture session was a  huge success. There are so many amazing stories and accomplishments.  Instead of listing them all here, we are hosting an Open House/Happy Hour on 9/29/2012  from 5pm - 8pm along with Frederick Velo, the group that is responsible for the outdoor Tuesday Night Worlds training rides.  This is a chance to get together off the bike for a few snacks and beverages and share some stories. This is also a chance for anyone who has never taken a class, to take a peek at the Speed Shop before the Fall "fun" begins.  
Please pass this on to anyone you think would be interested.
 RSVP to by 9/24/2012 at 9pm -please!   

**ANNOUNCING The 8 week "Efficiency and Technique" Fall Training Program for 2012

We are extending the 2012 Fall season to 8 weeks this year and also including the Functional Threshold Power class in the first week.  Here are the details:

When: 10/22/2012 - 12/22/2012* 
           check out the class schedule on the website
What: The fall is the perfect time to start establishing good riding habits and to make improvements on current ones. Working on a fluid pedal stroke and proper form while getting a great workout will lay the foundation for the 2013 "Winter Build" Training Program.  
The first week of the program is a Functional Threshold Power (FTP) class to establish power and heart rates zones in order to train specifically to your data. Establishing training parameters is important to get the most of this program. Weeks 2- 8 will build on each other in order to prepare for the "Winter Build" Training Program in 2013. 

Cost: 1 class per week $172.50 or 2 classes per week for $300

*5 rider minimum for all classes
*No classes the week of Thanksgiving
*Cadence sensors are available - you will need a magnet, some are compatible, available for $5 if you need one
*Trainer skewers are required - available for $12 if you need one

How:  Registration will open 10/1/2012 at 7pm at

We are looking forward to an exciting 2012-2013 indoor training season.
If anyone has questions regarding the Speed Shop and our upcoming activities please call 301.788.4631 or email

Monday, January 2, 2012

Cooling Down. Gearing Up.

"Kelley Acres" Speed Shop closed out the 2011 season with the final round of the "Top Dog" Time Trial on New Years Eve.  
Once again, Lucas M. of Snapple Tri Team not only set a PR but shattered his previous shop record and won the "Top Dog" Overall  Male Category. His going faster every year!  Ray T.  of NCVC repeated his performance as well and took top honors in the Men's 40+ Category. Randy B. of AVC put in the hard work this fall and set a PR and very impressive win in the Men's 50+ Category. 

On the ladies side, Cheryl S. of Team CF had a repeat performance of last winter's effort as Overall Female "Top Dog" and the Women's 40+ Category.  Vicki B. of Team Aquaphor and Frederick Tri Club was back in her familiar top spot in the Women's 50+ Category.  And last but certainly not least is Nathan T. taking top honors in the Junior Category.  Congratulations!!!  You have some Speed Shop swag coming your way. Full results are posted on the website.

Gearing up for the Winter Session we have lots of exciting news to share.  
A warm welcome to Coach Corey.  Coach Corey has been training at the Speed Shop from day one and will be helping out in the day classes this Winter.  Corey is a very skilled rider with a background in road racing and has been know to jump into triathlons as well.  Coach Corey joins Coach Ray and Coach Vicki in keeping everyone on track for the best spring riding and racing ever! 
Coach Corey inflicting a pain session

Functional Threshold Power (FTP) Classes beginning this Wednesday (1/4)and running through Saturday (1/7) .  This class is highly recommend for anyone signed up for the 10 week session.   Determining your FTP at the Speed Shop will allow you to train more specifically during CompuTrainer Classes.  In addition to power zones classes will be providing percentages of FTP as a guide for maximum performance.   If you have a heart rate monitor please bring it and your heart rate training zones will be provided as well.  The class will last 1 hour.  FTP changes on a regular basis for each person. If you took the class before the 6 week fall session it is important to update your information in order to train with accurate information.  If  you are new to the classes or just coming back to train to this is a great place to start. 

The 2012 Winter Session will start on Monday 1/9.  There are still a few spots available if you have been on the fence about signing up now is the time.  Go here to register. If you have signed up for a season class or the FTP class check out the confirmed rider list to confirm your time slot.

The Speed Shop will be open 30' prior to the class start time for set up. Please arrive early for set up to be ready to go on time.  In addition to your bike, shoes and water bottle please bring a towel or towels (if you sweat a lot).  

The 2012 Winter "Top Dog" Time Trial Competition will be offered during regularly scheduled  classes in addition to some random weekends.  The categories will be the same as the 2011 Fall "Top Dog" Time Trial Competition. More details coming soon. 

There is a lot of training to do this winter and we're looking forward to getting started. 

Happy New Year!!