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

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

http://events.constantcontact.com/register/event?llr=bh5rv8lab&oeidk=a07e7346jph306bfc5b

Monday 6 PM Strength and Foundation Class

http://events.constantcontact.com/register/event?llr=bh5rv8lab&oeidk=a07e734srbeeeb3daa2

Wednesday 6 AM FTP Builder Class

http://events.constantcontact.com/register/event?llr=bh5rv8lab&oeidk=a07e735wcjf6e41b1f7

Friday 10:30 AM FTP Builder Class

http://events.constantcontact.com/register/event?llr=bh5rv8lab&oeidk=a07e734mn0wfe14a0c9

Sifting through the powders, pills, bars & gels…



Brought to you by:

Central Virginia Endurance: http://centralvirginiaendurance.com/
and…
Personal Best Nutrition: http://www.personalbestnutrition.com/

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

COST (DISCOUNTED RATE THROUGH February 15!!): 
Saturday Seminar $25
Saturday Seminar AND Sunday 1-1 Appointment ($99)…

*PRE-REGISTRATION IS REQUIRED VIA LINK:

http://www.personalbestnutrition.com/cgi-bin/pbn/151.html

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: Brian@PersonalBestNutrition.com OR post a comment on this page & we'll get back to you ASAP!

brought to you by

Central Virginia Endurance

Starting Friday January 11th at 6am we will have a live Finding Freestyle Advanced program starting at the Northside YMCA. If you are currently a CVE athlete on an individual training plan, this live coached session is only an additional $30 per month and includes online access to the Finding Freestyle Advanced Program. If you're not currently on an individual plan and want to join the amazing program…you can sign up for $60 per month. Get your swimming to a level its never been before.

******Prerequisite – You must have completed the 12 week Beginners Program*********

Doing the beginners program now? No worries….you can join the advanced fun when you're done!

Contact Coach Flanigan to sign up!

Heres a link to more information on the program!!!

http://www.findingfreestyle.com/?q=atg

Bike Fit Overview

Time trial / triathlon bike fits done through Central Virginia Endurance/Carytown Bicycle Company will adhere to the F.I.S.T. process, short for Fit Institute of SlowTwitch.  F.I.S.T .is the only process that was developed specifically for time trial and triathlon bikes.  *See Slowtwitch.com for a clear description of the process.

Road and Mountain fits, as well as all cleat adjustments, will be done using Paul Swift’s  Bike Fit protocols. 

For Pro level fits, the bike is removed from the equation.   The fitter will focus on the rider and how that rider’s body prefers to interact with the bike.  We do this through the use of a fit bike.  The magic of a fit bike is that it allows a broad range of adjustments to be done very quickly.  The end result will be an ideal position that is not limited by the adjustment range or component spec of a specific bike.  

Details

Central Virginia Endurance/Carytown Bicycle Company is located at 3112 W. Cary Street.  Parking is located in the lot behind the shop, off of S. Belmont Street. Enter through the back doors.  The Central Virginia Endurance fitting/testing studio is immediately to the right upon entering. 

Fits can take anywhere from 90 minutes to 3 hours or more. We will take as much time as we need.  Riders should bring warm weather riding clothes, shoes and aero helmet if they own one. The fitting will include some hard riding.  *Do not workout before your fit.

Pro Fits are guaranteed.  Two follow up visits in the first 30 days are included for riders experiencing difficulty with the original fit.

Price

Pro Fit $225 -Includes the initial session plus up to two follows ups in the first 30 days.

Equipment Consult $75 -Includes discussion of wheels, tires, tubes, air pressure, nutrition placement, gearing, clothing, cable routing, specialty aerodynamic parts.  This can be added to any fit or purchased as an a la carte service.

Non-Competitive Fit $165 -Does not use the fit bike.  30-90 minutes.  Follow ups not included.  Perfect for non-racers looking for a more sustainable balance between speed and comfort.

Follow-ups $80/hour (½ hour minimum). You will leave your fit with a data sheet.  For Pro fits, this will include Stack and Reach data. Complete set up numbers will be detailed for all fits.  If there is an existing bike, we will discuss ways to have that bike set up to your new position.  Purchasing and installing necessary parts or making the adjustments to your existing are not part of the fit. 

Contact Central Virginia Endurance to discuss/schedule a fit: info@centralvirginiaendurance.com / 804.601.0481

Marginal Gains

[or how to be a faster triathlete without training]

Goggles that fit you properly so you don’t have to stop and empty them

Goggles that don’t fog so you can swim straight and not have to stop to clear them. This means an anti-fog product that works OR buying new goggles for big races.

Ability to swim in a straight line so you can get done faster.

Increased awareness in the water so you can recognize opportunities to draft.

Ability to dolphin dive

Flipturns

Knowing how a wetsuit should fit and how to put it on. They fit your torso, not your limbs, and should take 10 minutes or more to really get into them properly.

Knowing how to take a wetsuit off. 10-15 seconds. You can be violent with them, just avoid fingernails.

Take it off asap after the swim. Don’t wait to get to your bike, step to the side and get it off. It’s easier the wetter it is. (and then you don’t have to run in a wetsuit)

Tires – Flat resistant tires can cost you 1mph or more compared to the fastest tires you can buy.

You might not want (or need) to get into your bike shoes with them already attached to the bike, but you should be able to get out of them without unclipping. Reach down, unstrap and slide your foot out. Start this ¼ mile from transition the first few times. Practice, practice, practice.

Wheels – Race wheels can be purchased for less than $600 that will give you 99% of the gains of $3000 worth of Zipps.

Bottles on the bike can be minimized and placed properly to cut drag.

Aero helmets are about as good as race wheels for far less money.

Practice biking after the swim.

If it is not too hot, tape the vents on your aero helmet and use a visor instead of sunglasses.

Cable housing should be as short as possible and routed neatly close to the frame.

Bike Fit.

Tire pressure should match rider weight and conditions.  That max pressure printed on your tires is not what  you are supposed to pump them up to.

Tight fitting one piece tri suit, or two piece if you prefer. Tight fitting is key, nothing in the pockets. In fact, no pockets is probably best.

No socks. Train that way.

Proper gearing.  53-39 is Tour de France gearing. You probably need a compact. It’s ok.

Know how to change a flat in less than 7 minutes. Know how to use your front derailleur to pick up a dropped chain.

Clean your drivetrain.

Latex tubes.

Embrace tough conditions and challenging courses. These things will separate athletes: first by those who plan better and then by those who train better.

Consider your crank arm length. See bike fit.

Make sure your brakes work well. When it is time to slow down for a tight turn, you want to brake as late as possible. Strong brakes help with this.

Shave your legs.

Practice transitions.

Bike easy to run hard. Or bike for show, run for dough, if you prefer.  Extra energy is best utilized on the run, Wind resistance squares with speed, so the bike will tend to minimize the differences between athletes of differing strength, while the run will accentuate those differences.

Reads this: http://www.findingfreestyle.com/?q=node/147

Some alternative to tying your shoes. Lace locks, etc.

In transition, grab and go. Everything you want to wear or consume can be put on or situated while running.

Practice running off the bike.

Ignore your legs coming out of T2. Follow your breathing and cadence. Stand up straight. Your pace may surprise you.

No clothing changes. Bike in what you swim in and run in what you bike in.

Know the course, both where the turns are and where the hard parts are.

Shave your arms.

Run the tangents.

Have a cooling strategy. Know how your body responds to heat.

Warm-up for races.

Smile. (It works for Chrissie)

The 2012-2013 CVE Performance Training Center Winter Class Schedule has now been published.

Sign up for more than one class and get 20% off each addational class

Here is a brief description of the classes and associated cost:

FTP Builder Cycling Class:

Monday 6am

Wednesday 6 am (Begins December)

(These are two seperate classes. Please choose your day)

Skill Level: Intermediate – Advanced

The FTP (Funtional Threshold Power) Builder Class is a 15 week progression intended to boost and athletes Power and Strength during the most critial time of year to focus on it….the winter. This class consists of high intensity Threshold and above Threshold work that will teach an athlete to embrace trainng on the edge, make measurable improvements in one's power, and improve overall speed and fitness on the bike. If you have raced a triathlon or bike race and want to get faster….this is the class for you! Class will last 1 hour and there will be no classes the weeks of 12/24/12 and 12/31/12.

Cost: $140 (Just $35 per month) Limited to 15 participants 

Power Based Cycling Class:

Friday 6am

Skill Level: All Levels Welcome        Requirement: Power Measuring Device 

The Power Based Cycling Class is a 15 week progression thats is part education and part "kick your ass" Interval workouts (and 3 Power Tests) to help you use and understand your power based device. Interested but dont own a power measuring device? For a limited time CVE has 10 remaining Cycleops PowerCal devices that can be added to your entery to the class. Find out why power based training is the ultimate way to improve your cycling splits and maximize your training.

Cost: $140 (addational $100 for PowerCal Device) Limited to 15 participants

Foundation and Strength Cycling Class:

Monday 6pm

Wednesday 6pm (Begins December)

********New Friday 10:30 am Class added*************

Skill Level: All Levels Welcome

The Foundation and Strength Cycling Class is a 15 week 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.

Cost $140 (Just $35 per month)

Wednesday Class starting in December $105

Drop In Cycling Classes:

Tuesday 7:30 am

Thursday 7:30 am

Skill Level: All Levels Welcome

The Drop In Cycling Classes are a fun and new way to get in some solid cycling during the winter months while out of the cold. Each week you can expect to have a new and challenging workout to test and push the limits of your fitness. What do you need to do….show up 15 minutes early with your bike…sign in…get set up on the trainer…and ride your heart out as one of our coaches takes you through the workout of the week. Grab your friends and come get fit!

Cost: $10 per session (Discounts available for purchase of bulk classes)

Weekend Long Rides:

Saturdays 6-10 am

Skill Level: All Levels Welcome

Similar to our Drop in Classes, Long Ride Saturdays will be on a first come/ first serve basis. Come in and log those big miles this winter in the "Dragons Den" as the music pumps and the hard work gets done at Richmonds best indoor training location. Doors open a few minutes before 6 and rides can last all the way to 10 am.  

Cost $10 per session

More Information on the Core & Flexability along with the Pilates classes will be posted in the next few days.

To sign up for classes or for more information, contact Coach Flanigan at info@centralvirginiaendurance.com

Interested in training with Power but cant afford the cost? CVE will be holding a 6 week indoor cycling program starting September 10th with the new Cycleops PowerCal. For the cost of $230 you will get a Cycleops PowerCal (yours to keep) and 6 weeks of morning classes that will teach you how to use the device, understand the basics of power based training, and take you through the well know CVE Power Based Classes!

For more information on the Cycleops PowerCal click here to view a video!

Spaces are extremely limited and will sell out quick. Contact robert@centralvirginiaendurance.com to register. Mondays and Wednesdays at 6am.

Interested in seeing what all the fuss is about? Want to know why CVE's cycling training is producing the fastest bike splits around?  For the month of August, CVE will offer "Swing-In Sessions". Space is limited and is on a first come-first serve basis. For only $5 you can participate in the classes that are creating "Monsters" on the bike! Classes will be held Monday and Wednesdays @ 6am and Tuesdays and Thursdays @ 8am. The sessions take one hour. You can reserve your spot by emailing info@centralvirginiaendurance.com or email questions to robert@centralvirginiaendurance.com