VQ Non-Member Classes

The RACE Phase Starts July 6th.

Race Season is here. It’s time to build on what we have achieved from the previous three intensity phases (Strength, Climb, Power) in order to prepare you for this summer’s events.

Don’t let the name “Race Phase” lead you into thinking that because you don’t race, it’s not for you. This session is all about working on all of your energy systems with a variety of workouts. And even though you THINK you don’t race, let’s face it.  If there are more two or more cyclists riding in a group, it’s a race!


VQ Locations
Please select one of the locations below for more specific information!

VQ Chicago
VQ Highland Park
VQ Naperville
VQ Downers Grove
VQ Altamonte Springs FL
VQ College Park FL

2015 VQ Phase Schedule

January 5 – March 1
Cycling Strength Phase
Focus:
Improving cycling specific strength
Combination of short and long intervals performed with high tension and low cadences

March 2 – April 26
Climbing Phase
Focus:
Increasing sustainable power
A variety of longer efforts around threshold power
Improving overall cycling performance

May 4 – June 28
Power Phase
Focus:
Shifting from sustained threshold efforts to short and harder efforts
Increasing your VO2 power
Getting you ready four your big event

July 6 – August 30
Race Phase
Focus:
Keeping all of your energy systems strong
Teaching your body to recover with limited time
Getting ready for your race, group ride, or time trial

August 31 – October 25
Maintenance Phase
Focus:
Maintaining the fitness you’ve worked so hard to develop from eroding
Working on various energy system in your body
Keeping your training interesting and motivate you to workout

October 26 – December 20
Transition Phase
Shifting back toward low-key structured training
Dual emphasis during these eight weeks on cycling-specific strength and pedaling skills

Can Anyone Participate in Our Non-Member Classes?
YES! Our classes are for athletes of ALL abilities. One of the benefits of riding indoors on a CompuTrainer is that the workout is designed around each person’s ability level. We have trained instructors that will help you cut the learning curve when training with power.

What Can I Expect in the 8-Week Session?
Up to this point, it has been possible for all athletes to train effectively on the same training routine regardless of discipline (i.e. cycling or triathlon). As we come into the time where the specific requirements of different sports diverge, the focus of our indoor workouts shifts from using this workout as your primary intensity workout to using it for energy systems maintenance. Instead of workouts based around a single focus, you will see a variety of different intensity borrowed from the previous three phases to help keep all systems sharp through race season.

VQ Classes
We currently offer VQ programs in:
-Cycling
-Swimming

What Do I Need to Bring to Class?

  • Your bicycle*(road or tri bike)
  • skewerA rounded skewer for rear wheel (see pic to right)
  • Cycling or athletic clothing
  • Cycling shoes
  • Two water bottles
  • A sweat towel
  • A great attitude!

Click here to view more frequently asked questions