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Training for an outdoor cycling event

Posted March 26, 2014

Training for the Rapha women’s 100 or another distance cycling event for the first time? Ken has helped us develop a simple program which will support your training. The program follows principles of progressive overload, with distances gradually increasing across the weeks. It also includes some of these key principles:-

Power session at the AOC at least once a week – but any outdoor session can be substituted indoors
A core and TRX program designed to improve stability, mobility and strength for cycling
Gradual increase of distance on your outdoor rides, including some “bunch rides” to get used to the pack.

Download this Rapha sessions.docx program and ask the team at AOC if you have any questions.

Bulldogs cross training session at the AOC

Posted March 1, 2014

Professional sporting groups have known the benefits of training with power for a long time, so it was no surprise to have the Western Bulldogs hit the AOC studio early Saturday morning for a personal session. They arrived in the dark this Saturday, hit the bikes for intense efforts then focused on skills in the stretching and TRX space.

Power training on the Watt bike has benefits that translate beyond just the cycling world, and it’s the perfect high intensity cardio session to really shift a groups fitness levels. The ability to measure your output is critical when every session counts. If you know a sporting group (cycling, triathlon, AFL, Swimming etc) that wants to experience a personal session at the AOC then just contact us here.

Goals

Posted February 27, 2014

Setting goals can be rather daunting, so in March we are focused on supporting you to achieve some of the goals you have been thinking about. Watch out for a board in the studio which will be created to support you in setting and reaching a goal that is “just for you”. Stay tuned for more about this, and start thinking about something you might want to work towards, or something that inspires you to train better this year, live better and be doing things that you love. See below for some of our inspiration on how to be living a life that we really love, both in the studio and out.

Strength and Core Workshops March and April 2014

Posted February 27, 2014

We invite you to learn a little more about training stability, mobility and strength for riding with some TRX workshops being run across March and April.

Learn some core exercises to support you in improving pedal technique, power and general conditioning. The sessions will run for 1 hour, and will teach you the principles to train using the TRX so you can come in and use the space before or after class.

Spots are limited to 10 people in each session, and are open to all riders who have been actively training in the studio. Sessions can be booked online for March 1st at 9:30, 10:30am and we will be running additional workshops in March to focus on stretching and rolling.

Sessions are complimentary, so we just ask that if you book you show up or cancel within 12 hours, giving waitlist people a chance to book. Click here to book