FTP Testing, the MS 150 & Weekly Schedule

FTP Tests!
Are you ready for an ass kicking this week? Yeah, I thought so....luckily, whether you are part of my running clinic, Rivers Club Spinning Class, or LA Fitness Spinning Class, you'll be working yourself hard as you search for your Functional Threshold Performance level!

This test isn't new to my classes, however it maybe new to you! With your FTP numbers you'll be able to see progress that you're making and work to set up training Zones which can then be used to help you accomplish specific goals you may set for yourself.

If you're an indoor cycle person and can't make one of the test dates, no worries...check out the review of Sufferfest's Rubber Glove that I did a few weeks back, download the video to your iPhone, computer or tablet, and hop on a bike at your convenience. Share with me your heart rate or wattage number and I'll set your zones up!

Runners, you'll appreciate that while I'll be pushing you hard on Sunday, we'll spend the next two weeks training 'slower to get faster.'

Hope to see you all next week!

MS 150 Review
Congratz to all the Space Monkey Mafia riders who participated in the MS 150. Whether you made it for the whole ride, had to leave early, or pick up a SAG Wagon at some point, you did awesome! We raised nearly $3,000 for National MS and had a great time doing it.

Stay tuned for a more detailed ride report posting soon!

Weekly Schedule

Sunday 10:00am @ Baldwing Track - Running Clinic FTP Test
Monday 5:45am @ LA Fitness -  Standard Class w/ Ken (Off Bike)

Monday @ Rivers Club - FTP Test Class w/ Ken
Tuesday @ LA Fitness - Intervals w/ Ken

Wednesday @ Rivers Club - Intervals w/ Ken

Friday 5:45am @ LA Fitness -  FTP Test Class w/ Ken
Sunday 10:00am @ Baldwin Track -Running Clinic (click for more info)

Weekly Schedule!

Sorry for the late post, at least this week I have a good excuse! The MS 150 ride was awesome this past weekend, thanks to everyone who rode and supported the cause! I'll be posting a ride recap sometime in the near future.

Until then, here is the schedule for this week!

Weekly Schedule

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken (Off Bike)

Monday @ Rivers Club - Standard Class w/ Ken
Tuesday @ LA Fitness - Intervals w/ Ken

Wednesday @ Rivers Club - Intervals w/ Ken

Friday 5:45am @ LA Fitness -  Standard Class w/ Ken (Off Bike)
Sunday 10:00am @ Baldwin Track -Running Clinic (click for more info)

Next Week FTP Tests!
Monday at the Rivers Club
Friday at LA Fitness

Sufferfest "Rubber Glove" -The Last FTP Coach You'll Ever Need

Remember when we use to think riding as fast as possible, as often as possible, would make us fit as possible? Remember when every out door ride was a "drop ride" and every spin class was a "race day?"

Those sure were some good times weren't they? Well, as it turns out, maybe not so much!

Today our time is limited. We need to build endurance, stay fit, get faster and actually live normal lives with our families. Whether you're an outdoor rider like myself, spin class junkie, or just looking to get the most out of your training sessions, you need a basic understanding of your current fitness levels if you want to improve. Enter the "Functional Threshold Performance" (FTP) test!

FTP shouldn't be a new concept to anyone whose been training with me. In fact, if you've been to my indoor cycle classes you likely know all about Zone training and have likely tested for FTP several times. But what if you are new to the group or missed a test day? What if you can't make the next test day? FTP tests are meant to be excruciating occurrences, not to be repeated every week. What if you're stuck in cycle classes where the instructor isn't focused on improving threshold performance?

Should your fitness be forever damned to a state of plateaued training? Hell no! Thanks to the good people at Sufferfest Studios you can easily participate in your own intense one hour FTP test! All you'll need to do is download their creation, "Rubber Glove," strap on a heart rate monitor (or power meter) and be ready to suffer!

Everything from the ride profile, to the race footage and soundtrack will push you to the limit. I've done several FTP tests on my own with my iPod and thought I was pushing myself, but discovered pushing and suffering are two very different things. So, if you're not 100% sure what your FTP is, or you've hit a plateau and are looking for some help you bust through, check these guys out. If you know I'm scheduling a test day in class and you can't make it, load this puppy onto your iPod, head to the gym, and suffer through!

Weekly Schedule, Summer Run Clinic & the MS 150

Here we go with another week! Thanks to everyone who came out for the start of our 2013 Summer Run Clinic. We have a great group of athletes who attended the first day of camp and a handful of others who have signed up but couldn't make day one. If you're part of that group, I'll be setting you up shortly with your plan, just make sure you set up your free TrainingPeaks account ASAP! 

There's still room for a few more athletes (even brand new ones), so even if you haven't signed up yet, we can still get you in. See below for more details!

MS 150
It's hard to believe, but the MS 150 is this upcoming weekend! I'll have some raffle tickets for the ride in each of my Spin classes. They're $5 and give you the opportunity to win some great prizes and help a great cause.

One important note on the ride, a few of use from the Space Monkey Mafia Team have switched our rooms to the Nittnay Mountain Inn. I'll be in touch with the team though to talk about what we're doing Saturday night regardless of where you're staying.

Get Coached for Whatever You Do!
So even if you can't make time for the Summer Run Clinic, or your training for a bike or triathlon event, no worries...you can still get some awesome coaching and a customized plan! Just reach out to me in class or by email to talk about plans and pricing that is right for you.

Summer Running Clinic
While I haven't planned any boot camps for this summer, I will be doing an 8 week summer run clinic. If you're an experienced runner looking for coaching before a race this season, or someone whose never run before in their life but want's to start, I'll help you put together the right plan!

The group will meet once a week on Sundays from 10 am until about 12 pm. In addition, you'll be set up with a training plan that will have you running (or run/walking) 3 to 4 days per week. You'll report back on your progress during each workout and we'll base the next week's workout off what you accomplished.

Personalized coaching can cost over $200 per month, but I'm running this clinic for my friends for only $75 for two full months. It includes:

• Personalized Fitness/Running Form Assessment
• Individualized Training Plan (Heart Rate Based Option Available)
• 2 Months of One-On-One Virtual Coaching
• Up to 8 Small Group Training Sessions (1.5 to 2 Hours each)
• Expert knowledge to help you; choose the right shoe, tighten up your nutrition/diet plan, prevent injuries, and fit your running goals into an overall wellness plan for life

Check out www.smmsports.com for more info!

Weekly Schedule (7/7 - 7/13)

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken (Off Bike)

Monday @ Rivers Club - Standard Class w/ Ken
Tuesday @ LA Fitness - Intervals w/ Ken

Wednesday @ Rivers Club - Intervals w/ Ken

Friday 5:45am @ LA Fitness -  Standard/Recovery/MS 150 Prep Class w/ Ken

Weekly Schedule & Run Clinic

Okay, back from VA and ready to hit the week pretty hard! Check below for the Spin schedule and some details on the Summer Run Clinic I'm planning!

Summer Running Clinic
While I haven't planned any boot camps for this summer, I will be doing an 8 week summer run clinic. If you're an experienced runner looking for coaching before a race this season, or someone whose never run before in their life but want's to start, I'll help you put together the right plan!

The group will meet once a week on Sundays from 10 am until about 12 pm. In addition, you'll be set up with a training plan that will have you running (or run/walking) 3 to 4 days per week. You'll report back on your progress during each workout and we'll base the next week's workout off what you accomplished.

Personalized coaching can cost over $200 per month, but I'm running this clinic for my friends for only $75 for two full months. It includes:

• Personalized Fitness/Running Form Assessment
• Individualized Training Plan (Heart Rate Based Option Available)
• 2 Months of One-On-One Virtual Coaching
• Up to 8 Small Group Training Sessions (1.5 to 2 Hours each)
• Expert knowledge to help you; choose the right shoe, tighten up your nutrition/diet plan, prevent injuries, and fit your running goals into an overall wellness plan for life

Check out www.smmsports.com for more info!

Weekly Schedule (7/7 - 7/13)

Monday 5:45am @ LA Fitness -  Standard Class w/ Ken (Off Bike)

Monday @ Rivers Club - Standard Class w/ Ken
Tuesday @ LA Fitness - Pace Lines w/ Ken

Wednesday @ Rivers Club - Pace Lines w/ Ken

Friday 5:45am @ LA Fitness -  Standard Class w/ Ken (Off Bike)