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.