Sunday, December 1, 2013

Shop News and 2014 Winter Session Update

The 2013 Fall Session has two weeks left and has been going great. We have lots of new and familiar faces sharing the pain each week. The new PerfPro software did not disappoint. Everyone is getting exposed to a new way of controlled pedaling under pressure will receiving instant feedback on their power levels.  The Sufferfest Videos have also added a new layer of distraction providing exciting video clips from cycling races around the globe synced to particular workouts. One of my favorites this season is "There Is No Try"

The 2014 Winter CompuTrainer Class Registration will open on Sunday, December 8th at 6pm at BikeReg
We have added a few more classes for the Winter including a Wednesday and Thursday 9:30am. The Saturday schedule will be 6:30am with Coach Vicki, 8:30am with Coach Ray, and 10:30am. There is a 5 rider minimum for all classes EXCEPT for the the 6:30am Saturday class which has a 7 rider minimum Please check out the website at or for more class details. If you have any questions call 301.788.4631 or email

Speed Shop Inspiration

We have some new inspirational decor added to the Speed Shop and will be adding more along the way

Nate Wilson of Bontrager Cyclng Team shared his jersey signed by Nate and the 2013 USA Cycling U23 Worlds Team including Tanner Putt, Gavin Minnion,  Nate Brown and
Lawson Craddock
Neo Pro Joe Dombrowski shared with us his signed jersey from his first season as a pro with World Tour Team,  Team Sky

Erica Stieve-Caldwell on her way to winning her second consecutive Head of the Charles Regatta. Erica races her bicycle for Antietam Velo Club for cross training

Wednesday, September 11, 2013

Coming Soon...Speed Shop Season 6!

Another great outdoor riding season is winding down.  It has been great to hear so many great success stories and accomplishments from on the road.  It will be exciting to get the juicy details this Fall. 

Once again we will be back at it opening the Speed Shop for Season 6 on October 14.  The 2013 Fall Session is 8 weeks.  It's time to get back to basics.  

In addition to the current MultiRider and ErgVideo's software we are beefing things up this Fall.  We will be introducing our new performance enhancing software PerfPro . This software adds another tool to enhance your ability to work on the weaknesses as well as building that critical base needed to be prepared for the Winter Session- and you know what that means-10 weeks of pain in the cave!

Here is a description of Fall 2013:

10/14/2013 - 12/14/2013  check out the class schedule on the website 
There are a few small changes to the schedule this fall with only one weekday class on Tuesday at 6:30 am with Coach Vicki. This will be one Saturday class at 9 am. Please keep in mind the plan is to add random classes if the weather is bad. There will be more classes offered on the schedule in the 2014 Winter Session.  

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 2014 Winter Session 
The first week of class will be the 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 Session in 2014. 

Cost: 1 class per week $175 or 2 classes per week for $300

Registration: Opens 9/22 at 6pm on

*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

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! Ray will be filling in this fall as needed and back to torturing you in the Winter! 

Coach Vicki

The Speed Shop is also excited to welcome back Coach Ironman 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 six 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 6:30am Tuesday this fall.

Thursday, March 7, 2013

"Winter Build" Home Stretch

Next week is the last week of the "Winter Build" Coaching Program .  This has been our best season yet!  Each class seemed to develop its own chemistry that provided a friendly yet challenging environment to improve bike skills and fitness. 
The intensity of the workouts grew each week! Everyone crushed it!!  Thank you to everyone that came out to play and for all your hard work. Spring is just around the corner and it is time to test your skill and strength on the road.  

A special shout out and thank you to "Early Bird" Coach Vicki for all her effort this Fall and Winter. She made sure the early risers had a class at the same time training for her 7th Ironman next weekend in Los Cabos, Mexico.  Lots of  "Speed Shop" luck going her way. 

Another big thank you to Coach Ray who organizes the indoor Tuesday Night Worlds Session and teaches the Saturday morning class. In addition to organizing and teaching the behind the scenes support Ray provides is invaluable and keeps the Speed Shop running smoothly.  

2013 Spring Session Information
Based on the recent survey there is enough interest to have a Spring Session.  Registration will be opening for a 4 week spring session this Sunday March 10th at 8:00 pm. Details click HERE  to sign up. 
The session will be for Wednesday and Thursday evenings at 6:30 pm starting on March 20 and End April 11.  All the details are on the registration page. 

Please feel free to email me at with any questions.  
Thank you again!

Wednesday, January 2, 2013

Happy New Year!

What a Fantastic 2012!  There were many great accomplishments from Speed Shop athletes and friends! There were Top Dogs and Newbies tearing it up on and off the road all over the country.   It was one of the most amazing experiences to see hard work translate into impressive victories and personal bests. Also watching athletes achieve success in other sports using pedal power as a cross training tool was awesome!
This is the inspiration that fuels the fire to keep the Speed Shop moving forward in 2013 as a place to train smart and train hard in a fun environment.

2013 Winter Build Update
Thank you to everyone that has signed up for the Winter Build.  The response has been fantastic. There are two spots available if you or anyone you know is interested please pass on this link Bike Reg  We kick off the Winter Build with the Functional Threshold Power (FTP) class starting with the Monday evening class on January 7th. This class will run each session the first week.  This class will provide an evaluation of your current fitness in order to train effectively.  For those taking the class more than once a week an alternative workout will be provided in the second class using your updated Power and Heart Rate zones. Wearing a heart rate monitor is optional but in addition to the power information can add another layer of information to help you train smarter.  It is recommended that you come to the FTP class rested in order to get an accurate evaluation.

For Those New to the Speed Shop
In addition to your bike and shoes please remember to bring a water bottle and towel (or towels if you sweat a lot). The proper trainer skewer is required. We have them available for $12 or check with your local bike shop. Cadence sensors are available to use.  Some crank magnets are compatible, some are not. We have them available for $5 if you need one.
There is a Google Group available for information regarding classes or anything relevant to the Speed Shop. The spot you have purchased is yours for the entire 10 weeks. If you are going to miss a class may want to  try to switch or it is forfeited.  The email address for this group is  If would like to join please send an email.
Only if the Speed Shop has to cancel a class due to inclement weather will the workout will be emailed to you.  If there are any questions please do not hesitate to email or call. And the most important thing ...
 Fun is mandatory! 

Thank you all the wonderful support.  Looking forward to another great winter season. 
Happy New Year!