CVE Winter 2014-2015 Cycling Classes

CVE Winter 2014-2015 Cycling Classes

CVE is happy to announce our first batch of Winter Training Sessions. Each of these classes are 4 month structured programs aimed at making you stronger than ever on the bike. Starting the first week of November and running through the end of February. Sign up now as space is limited in each class.

Monday 6 am Strength and Foundation Cycling Class

Tuesday 6 am FTP Builder Class

Wednesday 6 pm Strength and Foundation Class

Thursday 6 am FTP Builder Class



Intro to Bike Racing Class

Intro to Bike Racing Class



May 15th 5:30- 7:30 PM

Everything you need to know from Sign In to the Final Sprint Coach Stoop will take participants through instructional and hands on training during this 2+ hour class that will prepare them for the demands of racing the Bryan Park Training Race Series and onto USAC Sanctioned Bike Racing.

Registration is limited to the first 15 to sign up. Dont miss your opportunity to learn from the best.


Click here to register




BQ2PR – Boston Marathon Training Program

BQ2PR – Boston Qualifier to Personal Record
Boston Marathon Training Program
You've secured the coveted BQ time and your entry to the 118th Boston Marathon. Now secure the training that will get you to the starting line in Hopkinton with confidence knowing that you will be ready set a new PR when you cross the line in Copley Square.
CVE is proud to offer a new BQ 2 PR group training plan that will provide you with the right tools, training and support needed to make Boston 2014 your best race yet. 
This 16 week program includes: 
Weekly training schedule 
Training Peaks account to log your workouts
Weekly coached track sessions starting in January
Racing Strategy Sessions
VO2 Max Test- Your maximal aerobic capacity (oxygen uptake) is assessed which is a useful indicator of a persons aerobic potential and tool to guide training. These indicators will help to make the group plan specific to each runner.  
*Throughout the program, participants may chose to test their VO2Max to chart improvements. Each additional test will be discounted at 20%. 
2D Running Gait Analysis: Using slow motions video technology, your gait is evaluated to identify any biomechanical issues that may lead to injury or inefficient running. This includes looking at muscular weakness in addition to your shoes. 
Let CVE propel you into unchartered success during what is sure to be one of the most unique and meaningful Boston Marathon's in history.
Training begins The first week of January. 
Cost: $100 per month
Email or with questions.

CVE and YMCA’s of Greater Richmond Expand Program


CVE and YMCA's of Greater Richmond Expand Program

Central Virginina Endurance and the YMCA's of Greater Richmond have announced the expansion of their already popular Triathlon Training Program. The new 5 year agreement is expanding the program to all 17 branches across the Central Virginia region. 

The Triathlon Training Team will develop participants running, swimming and cycling skills to prepare them for Sprint and Olympic disatnce Triathlons through weekly coached sessions by Central Virginia Endurances staff of top coaches. Participants receive weekly training plans and hands on coaching along with access to CVE's online triathlon training web forum and many other benefits.

Individuals can choose to train weekly at any of the nine base YMCA locations with no limits on the number of session attend. If you belong to one YMCA, you belong to them all.

As in past years, Coach Flanigan's goal of creating an affordable solution for people to participate in the sport of Triathlon has come to fruition giving the Richmond area an opportunity to "tri" something they may never have before.

Start Dates: Week of January 6th    


Cost:          $30 per month for Facility Members

                   $50 per month for Community Members*

* YMCA Membership is required for all individuals participating in YMCA programs.  Community Membership is renewable annually at the following rate:  $25 per individual.

* Child watch is available in 2 hour increments for facility & community members (this program only). 


Informational Sessions will take place at the following YMCA during November and December so that you can learn more. 

Nov 18

Chester YMCA


Nov 20

Patrick Henry YMCA


Nov 25

Downtown YMCA


Nov 27

Chickahominy YMCA


Dec 2

Atlee Station YMCA


Dec 4

Shady Grove YMCA


Dec 9

Swift Creek YMCA


Dec 11



Dec 16

Midlothian YMCA


CVE Winter 2013-2014 Schedule

CVE Winter 2013-2014 Schedule

CVE Run Focused Program
CVE will be offering a new 4 month Run Focused Program to help Runners and Multisport
athletes become stronger, faster, and more technically efficient. All participants
will receive a run focused training plan, semi monthly coached group sessions, feedback
tools, and expert coaching. November will focus on Technique and Field Testing.
December will focus on Basic and Advanced Hill Running (Indoors and Outdoors). January
moves on to speed work with shorter intervals and moving on to longer intervals
and more Field Testing in February. This program will have you entering the 2014
season ready to run faster than you ever have before. $75 Per month and limited
to 20 spots.

Click here for Registration. 

FTP Builder Cycling Classes
Since the beginning, CVE has been know for its insanely strong cyclists. We are
also known for all of our programs having a purpose. Dont spend your winter just
pushing the pedals of your bike....spend it with peddling with PURPOSE. The CVE
FTP (Functional Threshold Power) Builder Class is a 4 month program designed to
make you stronger and more powerful than you ever have been on the bike. Stop wondering
why the CVE athletes are the best on the bike and start becoming one of those bike
monsters. The entire 4 month program will cost $200 (16 sessions @ $12.50 per session.
Classes will be offered on Monday mornings at 6am and Wednesday Mornings at 6am
and are limited to 15 athletes per session. Sign up before its too late!

Click Here for Registration
Monday Class

Click Here for Registration
Wednesday Class

CVE High Intensity Cycling Program – Wednesday PM


This new CVE Cycling Program coached by professional cyclist Mike Stoop is designed to take Road Racers, Mountain Bikers, and Triathletes to the next level though very intense interval sessions focused on force, explosiveness, and racing specific efforts. The class will begin the first Wednesday in December and run through the end of February. 6pm-7pm

Click Here for Registration


CVE Yoga for Runners/Cyclists
Due to an AMAZING amount of feedback, CVE is now offering Yoga for Runners/Cyclists
sessions for the Winter Season.Jen Lewis (Jen Lewis Yoga) is now working with CVE
and brining her powerful program to the studio of Central Virginia Endurance on
Friday mornings from 6-7am. The Program will be offered from November through the
end of February and will be limited to 15 athletes per session. The entire 4 month
package will cost $240 (16sessions @ $15 per session) or you can purchase individual
4 week blocks for $76 (4 sessions @ $19). Once the spots are reserved the program
will be closed out until March. Don't miss this opportunity.

Click here for Registration. 

Click Here for Monthly Registration.


The Chattanooga Project
CVE's First Long Course Training Group
Only a few spots remain for this program.
*Training Plan - Intermediate focused plan starting March 1st and continuing through
until race day (7 months) w/ REV3 Williamsburg as our team half distance race.
*Individual Monthly Consults - each month athletes will have a 90 minute consult
 to review progress, discuss upcoming month, and adjust the plan to their performance
based needs.
*Weekly Coached Group Training Session - Thursday Morning Indoor Cycling specific
to athletes needs.
*Weekly Un-Coached Group Training Options - Selected Team Captains interested in
 leading group sessions will receive additional incentives.
*Clinics - Equipment Selection, Ironman Nutrition, Race the Ironman - How to not
 "Just Finish"
*Online Training Forum and Training Peaks Account
*Discounts on additional CVE services (bike fits, vo2 testing, video analysis, additional
*Expert Coach
*Total Cost $150 per month or $1050 for the entire program

Email to inquire on the remaining spots.

Summer 2013 CVE Cycling Classes Open for Registration

CVE Summer Cycling Class Schedule


CVE is well known for producing some of the strongest and fastest cyclists in the country.

Here is your chance to increase your cycling ability, speed, and strength with the summer CVE FTP Builder Classes

The summer sessions begin the week of June 17th and run through the end of August. Based on the results that come from these classes……they will sell out quick.


Monday 6am FTP Builder Class

Wednesday 6am FTP Builder Class

Thursday 6am FTP Builder Class

Friday 11am FTP Builder Class

CVE Partners with REV3 to Lead Pre-Rides

CVE Partners with REV3 to Lead Pre-Rides

Central Virginia Endurance is happy to have partnered with REV3 for the REV3 Williamsburg Olympic and Half Iron Triathlons on June 23rd, 2013.

Rev3 Williamsburg Course Preview's

Saturday April 20th & Saturday May 25th
Check In: 8:00am (Cue Sheets and Sag Emergency info will be handed out when you sign the ride waiver)
Ride Instructions: 8:15am
Roll Out: 8:30 am
Where: Jamestown Settlement Parking Lot (Look for the CVE Tent)
The course previews will be led by Coach Robert Flanigan & Coach David Luscan of Central Virginia Endurance. Coach Flanigan, a multiple World Championship qualifier and one of the regions top long course coaches will lead the preview of the half course. Coach Luscan, the reigning USAT Aquavelo National Champion and rider with the fastest bike split at  the 2012 USAT Age Group Nationals will lead the preview of the olympic course. Central Virginia Endurance will also provide additional ride leaders, a mechanic, and a support vehicle.
******We will be riding the entire course with the exception of the last few miles into T2. Instead we will continue straight and return to where we started.*******
 If you havent already registered for this amazing race……get over to and register.


Online Registration Now Available for Spring Classes

Online Registration Now Available for Spring Classes

We have our new offering of classes for the spring early season build and now have online registration for your ease. 

The FTP (Functional Threshold Power) Builder Class is a 12 week progression intended to boost and athletes Power and Strength during the spring. This class consists of high intensity Threshold and above Threshold work that will teach an athlete to embrace training on the edge, make measurable improvements in one's power, and improve overall speed and fitness on the bike. Get your season kicked off right and find out why CVE's athletes have the fastest bike splits around.


The Foundation and Strength Cycling Class is a 12week progression designed to assist in building a strong foundation of fitness. These classes will include Big Gear sets, Long Tempo session, Focused Threshold stints, and lots of good ole' fashioned hard work. If your goal is to boost your fitness and get stronger on the bike, then slap on your cycling shoes and get ready to pound your way to a fitter you.


Monday 6 AM FTP Builder Class

Monday 6 PM Strength and Foundation Class

Wednesday 6 AM FTP Builder Class

Friday 10:30 AM FTP Builder Class

Triathlon Nutrition Seminar & Customized 1/2 & Iron-distance Nutrition Planning

Triathlon Nutrition Seminar & Customized 1/2 & Iron-distance Nutrition Planning

Sifting through the powders, pills, bars & gels…

Brought to you by:

Central Virginia Endurance:
Personal Best Nutrition:

WHEN: Saturday March 9 (3-4:30pm); Sunday March 10 (Scheduled 1-1 Appointments)
Richmond, VA 23221
*Exact location TBD

Saturday Seminar $25
Saturday Seminar AND Sunday 1-1 Appointment ($99)…


Everyday, endurance athletes are bombarded with the newest latest & greatest nutritional supplements. This session will walk you through the specifics and detail the differences are between many of these products, such as:

o Carbohydrate powders
o Electrolyte capsules
o Recovery nutrition
o Bars vs gels…solids vs liquid

as well as anything YOU have a question about.

In addition to Saturday's seminar, Brian will also be available for 1-1 sessions on Sunday to customize your race strategy for the 2013 season (*Sunday alone is a $149 value!!). 

Sunday's 1-1 session will include: 

o Extensive review of race history, including in-depth break-down of nutrition & hydration
o Analysis to determine caloric & electrolyte needs
o Detailed nutritional outline for subsequent workout (Example: You tell Brian what workouts/races you have on a subsequent weekend & he will outline & send to you EXACTLY what you need to eat/drink). 

Mr. Shea is the President & Head Coach at Personal Best Nutrition & is a certified triathlon and running coach, specializing in sports nutrition programs for athletes ranging from beginners to professionals. Some of the athletes he has worked with include:

o Ironman Hawaii, 70.3 & ITU World Champion Leanda Cave
o Ironman NYC/Texas/Canada/Arizona & ITU World Champion Jordan Rapp
o Ironman 70.3 World Champion Terenzo Bozzone
o Ironman 70.3 & Xterra World Champion Julie Dibens
o Ironman Florida Champion James Cunnama
o Ironman Lake Placid Course Record Holder & 5x World Champion Simon Lessing
o 5x Ironman Champion Heather Gollnick as well many others…

Brian also has an extensive background in endurance sports himself & for over 20-years has competed in all levels from 5K to Ultra-marathon to Ironman with finishes including Ironman Hawaii with a 9:31 PR as well as a 2:49 personal best at the NYC Marathon.

Have a question about the weekend? E-mail us at: OR post a comment on this page & we'll get back to you ASAP!