VQ Classes

The Maintenance Phase Starts August 31st.

The finish line of the season! At this point most athletes have completed their key goals or racing seasons (or soon will). Sorry, VQers are not big on hibernating for winter. Even if overall training load is reduced from your peak summer hours, its important to continue including a regular dose of intensity to keep the fitness you’ve worked so hard to develop from eroding.Like the Race phase, Maintenance includes workouts that target a variety of energy systems. This variety also helps shake things up to keep training interesting at a time when training motivation is generally at a low point-no, not for you, but for “some people”.

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
VQ Eden Prairie MN

2015 VQ Phase Schedule

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

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

May 4 – June 28
Power Phase
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
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
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:

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