Cycling & Triathlon Classes
Fall Indoor Cycling Class: Increase Your Lactate Threshold
$99.00
Nov 28th - Dec 23rd, 2011 (8 sessions) Mon & Fri 6:30am
Morning classes will continue to be Mondays and Fridays, 6:30 a.m. This is the first of three offerings this winter to help get you ready for Spring/Summer 2012. With an eye towards good mechanical and metabolic efficiency, this class will focus on raising each athlete’s Lactate Threshold Power. The class is designed for cyclists and
triathletes of all levels. Whether you are focusing on 40K time trials, Ironman triathlons or the 4K individual pursuit, this class can help you increase the size of your engine. Class size is limited to 12 per session.
Fall Indoor Cycling Class: Increase Your Lactate Threshold
$99.00
Nov 28th - Dec 23rd, 2011 (8 sessions) Mon & Thurs 6pm
Due to feedback from previous classes we will be changing our evening offerings to Mondays and Thursdays at 6:30 p.m. This is the first of three offerings this winter to help get you ready for Spring/Summer 2012. With an eye towards good mechanical and metabolic efficiency, this class will focus on raising each athlete’s Lactate Threshold Power. The class is designed for cyclists and triathletes of all levels. Whether you are focusing on 40K time trials, Ironman triathlons or the 4K individual pursuit, this class can help you increase the size of your engine. Class size is limited to 12 per session.
Winter Indoor Cycling Class: Increase Your Lactate Threshold
$199.00
January 2nd through February 10th, 2012 (12 sessions)
Mondays and Fridays, 6:30 a.m. or Mondays and Thursdays at 6:30 p.m. With an eye towards good mechanical and metabolic efficiency, this class will focus on raising the athlete’s Lactate Threshold Power. The class is designed for cyclists and
triathletes of all levels. Whether you are focusing on 40K time trials, Ironman triathlons or the 4K individual pursuit, this class can help you increase the size of your engine. Class size is limited to 16 per session.
Cadence Triathlon Club
$99.00
Available Now!
Cadence Cycling and Multisport is pleased to announce the founding of the Cadence Triathlon Club. Intended to be the most fun, knowledgeable, and dynamic club in the Mid-Atlantic region, CTC will serve the area’s expansive triathlon population, and will provide each member with a vast social network of athletic peers.
Winter Triathlon Class #1: Triathlon Essentials
$199.00
January 8th through February 12th, 2011 (6 sessions)
Saturdays, 9:00 a.m. The Cadence Winter Triathlon Class will include swimming, cycling, and running technique and conditioning classes specifically targeted towards preparing you for the upcoming triathlon race season. Weekly run and bike sessions will be conducted at Cadence's Performance Center in Manayunk, and swim classes will be held at St Joe’s University pool.
Our structured classes are designed to improve leg speed, aerobic and anaerobic power, muscular and cardiovascular endurance, mental toughness, and physiological efficiency. This class is a must for the beginner and intermediate triathlete looking to successfully complete sprint to half-iron distance races during the 2011 season.
Cadence Triathlon Club - Free for Cadence Athletes
$0.00
Available Now!
Free for our coached athletes, just click "Contact Us to Book" and in the message body type "Sign me up for CTC"
Spring Indoor Cycling Class: Get Ready for the Season
$245.00
February 14th through March 25th, 2011 (12 sessions)
Mondays and Fridays, 6:30 a.m. or 6:30 p.m. This class will pick up where the winter class left off. While continuing to work on leg speed and efficiency, this class will focus on more “high end” development. The class is designed for cyclists and triathletes of all levels looking to get ready for their seasons. Class sessions will be targeted at increasing VO2 Max and Sub Maximal power as well as the ability to recover and make repeated high intensity efforts. Whether you are trying to be on form for the first bike races and triathlons of the year or you just want to get a jump on your spring fitness, this class can help. A field test will be done in the second class in order to ensure that each athlete is training at his/her correct power and heart rate zones during each session and to measure improvement made in the first winter class. Class size is limited to 16 per session.
Winter Triathlon Class #2: Triathlon Essentials
$199.00
February 19th through March 26th, 2011 (6 sessions)
Saturdays, 9:00 a.m. The Cadence Winter Triathlon Class will include swimming, cycling, and running technique and conditioning classes specifically targeted towards preparing you for the upcoming triathlon race season. Weekly run and bike sessions will be conducted at Cadence's Performance Center in Manayunk, and swim classes will be held at St Joe’s University pool.
Our structured classes are designed to improve leg speed, aerobic and anaerobic power, muscular and cardiovascular endurance, mental toughness, and physiological efficiency. This class is a must for the beginner and intermediate triathlete looking to successfully complete sprint to half-iron distance races during the 2011 season.
Essential Freestyle for the Triathlete: Swimming Technique
$199.00
February 24th through March 31st, 2011 (6 sessions)
Thursdays, 6:00pm - 7:00pm. Cadence’s Essential Freestyle for the Triathlete: SWIMMING TECHNIQUE class consists of technically focused, hour long swim sessions, in which the competitive stroke of freestyle will be carefully explained and practiced – all with the intention of teaching novice to intermediate level triathlon swimmers how to effectively train freestyle in the water.
With a careful balance of low intensity technique drills and skills work, and an appropriate amount of controlled physical conditioning, course members can expect to come away with a heightened sense of confidence in the water, as well as a thorough understanding of how to best prepare for their fastest triathlon swim splits ever! This is an introductory swimming technique class best suited for beginner and intermediate leveled swimmers.
Swim classes take place at St. Joe's University Field House Pool
Essential Running for the Triathlete: Perfecting Technique
$195.00
March 23rd through April 27th, 2011 (6 sessions)
Wednesday evenings from 6:00-7:15pm. Meeting at Roxborough High School track. It's time to dust of the racing flats and join Cadence to help build speed and efficiency early in the season on track. The combination of technique work with intervals will ensure an increase in running speed for those early season races!
Essential Freestyle for the Triathlete: Strength and Conditioning
$199.00
April 7th through May 12th, 2011 (6 sessions)
Thursdays, 6:00pm - 7:00pm. Cadence’s Essential Freestyle for the Triathlete: STRENGTH AND POWER class will provide athletes with a comprehensive look at practices and methods for building swimming specific strength and power. Each hour long swim practice will expose class members to fundamental exercises geared towards preparation for sprint to full-distance triathlon.
This is advanced class and is best suited for athletes of intermediate to advanced swimming skill, and for anyone who has completed the Essential Freestyle for the Triathlete: SWIMMING TECHNIQUE class.
Swim classes take place at St. Joe's University Field House Pool
Outdoor Climbing Class
$199.00
March 28th through May 2nd, 2011 (6 sessions)
Mondays, 6:00 p.m. to 7:30 p.m. This class will work on the physical and technical aspects of uphill riding. Physiologically, the workouts will focus on muscular strength as well as leg speed, VO2 max and sub-maximal power. Technically, we will work on in and out
of the saddle climbing; steady state and non steady state climbing, steep and gradual climbing, short climbs and long climbs, as well as pacing strategies and the tactical aspects of climbing. In the case of inclement weather, the
class will be held indoors in the training studio. This class is for intermediate to advanced cyclists and triathletes. Participants should have outdoor cycling gear appropriate for spring conditions and should feel comfortable riding outdoors in a group. Class size is limited to 16.
Essential Running for the Triathlete: Perfecting Technique
$195.00
May 4th through June 8th, 2011 (6 sessions)
Wednesday evenings from 6:00-7:15pm. Meeting at Roxborough High School track to increase race pace. The combination of LT and VO2 max intervals mixed with hill repeats will guarantee to increase your leg speed and help you achieve a new run PR! All Triathletes and runners are welcome to come and get faster!
Essential Freestyle for the Triathlete: Swimming Technique
$199.00
July 7th through August 11th, 2011 (6 sessions)
Thursdays, 6:00pm - 7:00pm. Cadence’s Essential Freestyle for the Triathlete: SWIMMING TECHNIQUE class consists of technically focused, hour long swim sessions, in which the competitive stroke of freestyle will be carefully explained and practiced – all with the intention of teaching novice to intermediate level triathlon swimmers how to effectively train freestyle in the water.
With a careful balance of low intensity technique drills and skills work, and an appropriate amount of controlled physical conditioning, course members can expect to come away with a heightened sense of confidence in the water, as well as a thorough understanding of how to best prepare for their fastest triathlon swim splits ever! This is an introductory swimming technique class best suited for beginner and intermediate leveled swimmers.
Swim classes take place at St. Joe's University Field House Pool
Indoor/Outdoor Time Trialing & Triathlon Cycling Class
$199.00
May 9th through June 13th, 2011 (6 sessions)
Mondays, 6:00 p.m. to 7:30 p.m. This class will focus on the specific physiological, bike handling and tactical demands of riding in the aerodynamic position in time trials and triathlons. We will alternate between indoor and outdoor classes. Indoor classes will focus on increasing power in the aerodynamic position as well as pacing strategies and mental preparation. Outdoor classes will include bike handling and technique drills, race simulations and team time trial practice. The class is designed for mid level to advanced time trialists and triathletes. Participants should have outdoor cycling gear and should feel comfortable riding outdoors in a group on their aero bars. Class size is limited to 16.
Cadence Brick Series I
$25.00
July 30th, 2011
The Three Hour Brick - Saturday, July 30th 2011 @ 8am: 2 hour Group Endurance Ride and 1 hour Group Endurance Run. Always at the forefront of the coaching industry, Cadence is proud to announce the culmination of many year’s worth of refining one of the most challenging and misunderstood workouts in a triathlete’s training arsenal, “The Long Brick.” Brick workouts are fundamental sessions for every triathlete, and variations on the Cadence Brick have brought out huge successes for our professional athletes and amateur racers alike. Each session our coaching staff will teach you the intricacies of the workout’s execution, as well as challenge your physical stamina. All are welcome, and all will benefit! Join Cadence for these truly definitional Triathlon Classes and come away with the skill and experience to redefine your performance.
Cadence Brick Series II
$25.00
August 6th, 2011
Bike/Run Sustained Threshold - Saturday, August 6th, 2011 @ 8am for 2 hours: Coach Holden Comeau’s prescriptive “Sport Unity” workout and Indoor cycling threshold intervals into outdoor run threshold intervals. Always at the forefront of the coaching industry, Cadence is proud to announce the culmination of many year’s worth of refining one of the most challenging and misunderstood workouts in a triathlete’s training arsenal, “The Long Brick.” Brick workouts are fundamental sessions for every triathlete, and variations on the Cadence Brick have brought out huge successes for our professional athletes and amateur racers alike. Each session our coaching staff will teach you the intricacies of the workout’s execution, as well as challenge your physical stamina. All are welcome, and all will benefit! Join Cadence for these truly definitional Triathlon Classes and come away with the skill and experience to redefine your performance.
Essential Freestyle for the Triathlete: Strength and Power
$199.00
August 11th through September 15th, 2011 (6 sessions)
Thursdays, 6:00pm - 7:00pm. Cadence’s Essential Freestyle for the Triathlete: STRENGTH AND POWER class will provide athletes with a comprehensive look at practices and methods for building swimming specific strength and power. Each hour long swim practice will expose class members to fundamental exercises geared towards preparation for sprint to full-distance triathlon.
This is advanced class and is best suited for athletes of intermediate to advanced swimming skill, and for anyone who has completed the Essential Freestyle for the Triathlete: SWIMMING TECHNIQUE class.
Swim classes take place at St. Joe's University Field House Pool
Cadence Brick Series III
$25.00
August 11th, 2011
Bike/Run Descending F1 – Thursday, August 11th, @ 6pm for 2 hours: Defining workout for professional triathlete, Holden Comeau and Repeated Indoor Cycling intervals into Treadmill Run intervals building to Max Pace. Always at the forefront of the coaching industry, Cadence is proud to announce the culmination of many year’s worth of refining one of the most challenging and misunderstood workouts in a triathlete’s training arsenal, “The Long Brick.” Brick workouts are fundamental sessions for every triathlete, and variations on the Cadence Brick have brought out huge successes for our professional athletes and amateur racers alike. Each session our coaching staff will teach you the intricacies of the workout’s execution, as well as challenge your physical stamina. All are welcome, and all will benefit! Join Cadence for these truly definitional Triathlon Classes and come away with the skill and experience to redefine your performance.
Cyclocross Boot Camp
$199.00
August 19th through August 21st, 2011
Outdoor sessions Saturday and Sunday 9 a.m. to 12 p.m. and 2 p.m. to 5 p.m., Evening lectures Friday and
Saturday night at 6 p.m. This class is pre-season cross camp that will focus on all physiological, technical and tactical aspects of the sport. The class will include heavy doses of basic and advanced cyclocross drills as well as intense cross specific workouts and race simulations. This camp is designed for anyone who is interested in racing cyclocross. Whether you are a first timer or a seasoned racer, our expert instructors will cater to abilities of all levels. The evening lectures will discuss the history, physiological demands, technical requirements and tactics of the sport. This weekend will leave you exhausted, bruised and ready to begin the fall cross season with a leg up on the competition. Class size is
limited to 16.