CRUfit Winter Cycling Series 2017/18 Pricing Options listed below (note special pricing for AIDS LifeCycle Riders)  

There is no better place than CRUfit to prepare for Spring and Summer cycling tours, cycling events and triathlon cycling legs. Unlike most cycling studios which focus on entertainment and feature a variety of non-cycling movements on the bike, the CRUfit cycling program is focused on improving cycling fitness and performance.

Beginning in November, CRUfit is offering a progressive winter cycling series aimed at propelling cyclists at all levels into the spring with a high fitness level. It is often the case that a rider takes time off during the winter months only to start focused training in the spring having lost all their hard-earned fitness from the year before. In order to make sizable improvements year-over-year, there can be no “Off Season.” Using the winter period as a time for progressive indoor training is a practice used by many successful endurance athletes. CRUfit’s Winter Cycling Program has been assembled via a collaboration between Mark Sutro and the CRUfit Instructor Team.  CRUfit riders make best use of the winter training progressively with power on indoor bikes fitted with a Stages Power Meter or on their own road bike coupled with a Wahoo KICKR. To learn more about training with power, power zones, the KICKR, heart rate monitors and more, visit our INDOOR CYCLING PAGE.

Exercise physiologists have known for some time that the best way to get stronger is to work through a periodized training regimen which includes a progressive series of multi-week builds broken up by more moderate weeks which are designed to keep athletes physically and mentally fresh. Accordingly, our winter cycling program will be structured around a series of multi-week builds with more moderate weeks in between.

Our winter series begins Monday, November 6th and runs through Saturday, March 31st (21 weeks). The series includes scheduled FTP testing days (to set personalized training targets and assess progress) and special event days.

Cycling Class Schedule

Throughout the winter we will run 18 cycling classes each week (see class schedule for start times). Special  "FLASH" rides will be added on Sundays when the weather is bad outdoors.  Most classes are 60 minutes, but there are 90 minute options on the following days:  Tuesdays & Thursdays 5:30 - 7:00am and Saturdays 7:30 - 9:00am.

 
 
 

Recovery/Fat-burning Rides with Fast Freddie Rodriguez on Monday Mornings at 6am

Pro cyclists and triathletes ride at low-to-moderate intensity while in a fasted state regularly to: allow their bodies time to recover from higher intensity sessions and train their muscles to better utilize fat as fuel. Better fat utilization can enhance athletic performance in endurance events and can also help you become leaner.

Freddie Rodriguez will be the lead instructor for these weekly rides. Experience the gentle rhythms of riding at low-to-moderate intensity while learning a bit about the underlying science. For best results, you'll want to do your low-to-moderate intensity training while in a fasted state. So wake up, have a nice drink of water and come on in. If you have a heart rate monitor, please bring it with you.

Strength Training for Cyclists and Triathletes
We strongly recommend that cyclists and triathletes who are training to get stronger mix in some properly structured strength training to enhance their full-body strength and reduce their chance of injury. Accordingly, we will be modifying the Saturday morning class schedule to allow more of our riders to participate in CRUcut strength training sessions right after their cycling class.

As of November 11th, the Saturday schedule will be as follows:


  • 7:00-8:00am, Row, Mark S
  • 7:30-9:00am, Cycle, Paul K
  • 8:00-9:00am, TRX Circuit, Mia
  • 9:10-10:10am, CRUcut, Mia
  • 9:10-10:10am, Cycle, Mark S
  • 10:30-11:15am, FM Express, Mia
  • 10:30-11:15am, Cycle, Mark S
  • 11:30-12:15pm, Row 101, Sebastian

Beyond Saturday mornings, participants in our winter cycling series should consider adding one or two of the following weekly strength training sessions:

  • MWF, 5:30am, Bootcamp, Ben, Laura and Jena
  • Mon, 6:00pm, TRX Circuit, Diana
  • Tu & Thu, 5:30am, CRUcut, Tinu
  • Tu & Thu, 6:35am, Bootcamp Express, Mia
  • Tu & Thu, 6:30pm, TRX & Kettlebells, Dante
  • Sun, 8:30am, CRUcut, Tinu

Functional Threshold Power (FTP) Testing
(optional) 
Functional Threshold Power or FTP is the maximum average power in watts that a rider can sustain for 60 minutes. This value is used to set personalized power training zones which are used during training sessions. CRUfit’s custom version of Performance IQ software uses FTP values to provide color-coded targets for each rider during trainings on the bike.  Initial FTP testing will be conducted the week of November 6th and will be repeated periodically throughout the Winter Cycling Series. FTP testing is always optional.


Special Event Dates

Sunday, March 25th – CRUfit Spring Triathlon (5K Indoor Row, 15K Indoor Bike, 5K Outdoor Run).

Signup & Questions:
Call CRUfit 510-842-9467, Monday-Friday, 9am-5pm.  Ask for Mark Sutro.


Pricing Option 1:  Special Winter Cycling Series Packages offer lower prices per credit than our standard credit packages.

  • Full Package:  210 Credits for $1,400 (~$6.67/credit, expires 5/31/2017).  Designed for cyclists who wish to do a mix of 3 rides (including one 90 minute ride) and 1 strength training (CRUcut) per week. Note that 90 minute rides are on Tuesdays & Thursdays at 5:30am and Saturdays at 7:30am.
  • Mid-Level Package: 168 Credits for $1150 (~$6.85/credit, expires 5/31/2017).  Designed for cyclists who wish to do a mix of 2 rides (including one 90 minute ride) and 1 strength training (CRUcut) per week.
  • Saturday Package:  126 Credits for $890 (~$7.05/credit, expires 5/31/2017).  Designed for cyclists who wish to do one 90 minute ride on Saturday morning and 1 strength training (CRUcut) session per week.

Pricing Option 2: Standard CRUfit Monthly Memberships (recurring auto-pay)


  • Monthly Unlimited: $210/Month. Participants under this plan can take an unlimited number of classes each week. New Monthly Unlimited members commit to a minimum of 8 months on the Unlimited plan.
  • Limited Monthly: $145/Month. Designed for regular CRUfit participants who will use ~6 credits each week. Each month the participants’ account is re-loaded with 24 credits which may be used over the next month. Credits do not roll over. New Monthly Limited members commit to a minimum of 8 months on the Limited plan.

Special Pricing for AIDS LifeCycle Riders

AIDS LifeCycle Riders get 10% off standard CRUfit credit packages (12, 30 and 60 credits) and 10% off Winter Cycling Series credit packages (126, 168 and 210 credits).