What is CompuTrainer Indoor Cycling?
A CompuTrainer is the premier indoor bike trainer with a precision ergometer measuring power wattage and cadence. It’s what professional and avid triathletes and cyclists use to train hard and increase their fitness while riding indoors on their own bike. CompuTrainer is best in its class by a wide margin. It sets the industry standard for accuracy (± 2.5%), power (1500 watts max), quality, and service lifetime (10+ years). Exclusive performance features like SpinScan™ electronic pedal stroke analysis and Adjustable Aerodynamic Drag Factor are unique to CompuTrainer. Cycling and triathlon coaches worldwide use CompuTrainer as their primary testing and training instrument.
In our CompuTrainer Studio, you’ll bring in your own bike (road or triathlon bikes only) and first test your cycling fitness in a group setting with up to 8 athletes to determine your “functional threshold power” (FTP). Each workout thereafter you’ll get custom-tailored intensity workouts and virtual rides that will quickly improve your cycling fitness, endurance, and explosive power as you burn up to 1,000 calories per hour!
You can also experience simulated bike routes of any bike course in the world, including famous triathlon and Iron-distance events, or challenging climbs of the Tour De France. These training programs are a “must do” for anyone working towards a century bike ride, triathlon, or looking to improve their overall aerobic fitness while enjoying a fun group setting!
The first thing you'll need to do is perform an FTP test. FTP stands for Functional Threshold Power which is the maximum wattage a rider could sustain for one hour. Once we have your FTP, we can base all future workouts upon it.
As such, FTP is akin to threshold heart rate over a similar period of time, though FTP is more consistently reliable than threshold heart rate. Whereas hydration, fatigue, nervous energy, caffeine levels and daily rhythm changes can affect heart rate, FTP remains a more consistent measure of work output.
Andrew Coggan and Hunter Allen, the authors of the seminal book Training and Racing with a Power Meter, identify several ways to measure FTP. One sure way to establish functional threshold power is to do a one-hour time trial and measure your average wattage over this time period. Given the pain associated with such an effort, the authors have suggested another testing method to determine an accurate estimate of FTP: the 20-minute Critical Power (CP) test.
The 20-minute Critical Power test is conducted as follows:
Start with a 40 minute easy effort warm up that includes some high cadence and intervals as well as one high output interval; The purpose of this is to open up the blood and oxygen flow and to increase the heart rate prior to the 20-minute effort, so don’t go too hard. Push a wattage you think you can sustain for 10 to 20 minutes.
Pedal easy for 5-minutes and prepare yourself mentally for the 20-minute test, as it’s going to hurt!
Start the 20-minute test by selecting a wattage you think you can sustain for the full-20 minutes. The cardinal rule of time trialing applies here: don’t start out too hard. Keep in mind that the best cyclists in the world can only sustain 400-500 watts over a 1-hour period of time, so if you find yourself starting out at 500 watts, you know you are likely going much too hard. It’s best to start out easy for the first two minutes, and then build progressively to a wattage level you think can sustain.
Hold that level for the first 15 minutes, and then give it your best effort during the final five minutes. (If you find yourself fading in the last five minutes instead of holding steady or building, then you may have gone out too hard. Keep this in mind for your next test).
Take your average wattage for the 20-minute period of time and multiply by .95.
Your functional threshold power = 20-minute CP test x .95.
Custom Tailored Workouts
No matter what course or workout we have scheduled, it will be custom tailored to your ability based on your FTP. All 8 riders will be able to ride the same course, at a pace and intensity that fits their ability.
Data, data and more data
Immediately after each session, you will automatically be emailed a report so you can view your workout, as well as your overall progress. Custom reports can be created with virtually limitless data points.
Reap the Benefits Next Spring
Riding a stationary trainer and taking spin classes all winter can certainly help to maintain proper fitness, however there is no way to quantify actual improvement. Using FTP, and taking future FTP tests can accurately guage an athlete's fitness level over the course of the winter. The FTP number can then be used outdoors if the athlete is using a power meter.
Classes are approximately 60 minutes long with a 15 minute warm up. All classes will start at there scheduled time. Classes will be followed with a cool down spin. Please arrive at least 15 minutes prior to your class time to warm up.
INITIAL FTP TESTING: Will be done by appointment only!!
We offer 2 different class types:
ENDURANCE - rides last for no more than 90 minutes and are designed to build up endurance for racing season. They will often follow long-course rides
INTENSITY - sessions will be a 60 minutes with either a series of intervals or a tempo ride designed to raise your heart rate and improve your power. During the intervals ride you will be asked to ride at 90% to 100% of your Anaerobic Threshold, during the tempo ride you will be asked to ride at 85% of your Anaerobic Threshold. These are intense but effective workouts.
We have several pricing options to fit your needs:
- Season Pass $400 - Unlimited use, valid from October 22, 2018 through mid March, 2019. Includes monthly FTP test.
- 12 Session Punch Card $100 - You'll receive a 12 Session Punch Card. These sessions can be used at your convenience and do not expire at month's end.
- Drop-In $15 - Drop into any class with available space.
- FTP Test $20- Private scheduled FTP testing. Limited availability.
Call our NASHUA store at 603-882-2111 to purchase a session or package and to reserve your spot. Reservations are first-come-first-served – so sign up early. Be sure to arrive 10-15 minutes early for a class to secure your reserved spot. Reservations can be made up to 7 days in advance, and up to an hour before start time.
You can cancel your session by calling 603-882-2111 during store hours up to 2 hour before the session starts. If you don’t cancel in advance, you will be charged for the session.
Most of the weekly rides are 60 minute Interval and Strength building workouts. Longer course rides take place on the weekend and at other designated times. We change the workouts each week. We use workouts designed by RacerMate and PerfPro Studio as well as Sufferfest videos.
- Your road bike, with training skewer for the rear wheel. You will need a trainer tire to protect our trainers from road debris and grime.
- Hydration and nutrition (Please make sure that you have eaten something 30-45 minutes before riding as this is a high intensity workout).
- Don’t forget your cycling shoes!
Wear bike shorts, a workout shirt, bike socks and cycling shoes
The first 15 minutes are used to set up, warm-up and calibrate. You set up your bike on the trainer (we will help you), pedal for 5-10 minutes and then calibrate to adjust the starting pressure on your back tire. Workouts start with this warm-up and will end with a cool-down, all as part of the workout.
FTP testing will be conducted by appointment only.
Short answer yes, but it's strongly recommended that you take the FTP Test. The CompuTrainer and training software adjusts for each rider's individual ability based on FTP. Without an accurate FTP number, you're just guessing.
|11:00AM ENDURANCE||9:00AM INTENSITY||5:00PM INTENSITY||9:00AM INTENSITY||5:00PM INTENSITY||9:00AM INTENSITY||9:30AM ENDURANCE|
|5:00PM INTENSITY||6:30PM INTENSITY||5:00PM INTENSITY||6:30PM INTENSITY||5:00PM INTENSITY||11:30AM ENDURANCE|
|6:30PM INTENSITY||6:30PM INTENSITY||6:30PM INTENSITY|