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:

When: 

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.  

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 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 www.bikereg.com

*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.

"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 kelleyacres@gmail.com with any questions.  

Thank you again!

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 KASpeedShop@googlegroups.com.  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!

Chris

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.    

REGISTRATION OPENS at Bike Reg on

Sunday December 9,2012 at 8pm

Check www.kelleyacres.net 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 kelleyacres@gmail.com or call my cell 301.788.4631. 

Thank you for all your support. 

Chris

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 kelleyacres@gmail.com 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 www.bikereg.com

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 kelleyacres@gmail.com

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!!

Speed Shop Updates

The Fall Session is coming to a close this week. It has been amazing!  We had so many hard working athletes honing their riding skills and techniques in addition to increasing fitness during this 6 week session.  It's time to take a short recovery break before the winter work begins.

The 10 week Winter Session begins on January 9, 2012.  This Session is a progressive program based on periodization training with each week building on the next.  It's a great way to get ready for the outdoor season. Registration for the Winter Session is open and going strong.  There are still spots left so scoot over to  BikeReg all the scoop.  You can even check the confirmed rider list to see what your friends are up to.


The Functional Threshold Power (FTP) classes will be offered the first week in January to get you ready for the Winter Session.  If you have been coming to the Fall Session it is important to get your information updated so you are current for the work ahead this winter.  If you do not own a power meter and are starting classes in the Winter Session the FTP Class is highly recommended.   Obtaining your current FTP will allow you to train most efficiently during the CT classes.  In addition to Power Zones, the classes will be providing percentages of FTP for maximum performance.   The class is 1hr and includes a good warm up, a 20 minute Time Trial effort to obtain an average power output and a cool down.  Each rider will receive a report explaining how to use the data. 
The new ErgVideos are all based on percentages of your FTP.  Please consider this class for optimal results for the 10 week Winter Session. 



Rachel and Tanya enjoying the ErgVideo workout



"Top Dog" Time Trial Report

Two Rounds of the "Top Dog" Time Trial are behind us and it is heating up fast!  The first round was held on November 26.  Lucas M. of the Snapple Tri Team was back to defend his record setting performance from last year.  He did not disappoint. He crushed his last ride and set another PR and Shop Record!


Lucas sets a new PR and Shop Record for the Men's Overall



Current Junior Top Dog Nathan T



Donna PT proudly showing her Top Dog Women's 50+ Time



CatBad holds on to the  top spot in the Women's 40+ Top Dog




Monika of  XO Communications/Battley Harley Davidson Cycling Team is the current  Overall Women's Top Dog  leader while  RB  of  AVC Racing Team is holding the top spot in both the Men's 40+ and 50+ categories

  For the current standings and information on the next round check out the Speed Shop website under special announcements. 

During the holiday break random classes will be added to the schedule.  These classes will be announced on the website,  the Speed Shop Google Group and our Facebook Page.

A special shout out to Coach Ray and Coach Vicki for all their help in keeping the Speed Shop running smoothly.  

Thank you for all your support in making this the best season ever at
"Kelley Acres" Speed Shop! 
Happy Holidays,
Chris and Fred