SERVICES AVAILABLE AT SEATTLE MULTISPORT

Multirider Indoor Cycling Workouts- 7 days a week, 50min to 1.5 hrs

Real Course Training Rides- Ironman CDA, Canada, and 100’s of others to choose from, ride individually or invite your friends!

Fitness Assessments and Testing

• Critical Power (CP) and Anaerobic Threshold (AT) Testing $25 per session
• Heart Rate Training Zones $25 per session
• Body Composition Testing and Resting Metabolic Calculation $25
• Computerized Spin Scan Pedal Stroke Analysis $25 per session

Triathlon and Cycling Coaching Programs

Theresa Trinka-Hoard at Kineticsmultisport.com (206) 226-3130

Tim Becker at SeattleMultisport.com (206) 730-1192

TEAM SPONSORSHIP
Seattle Multisport Team, Leukemia and Lymphoma Society Team in Training (TNT) Program, SEATRI, Cucina Fresca, and Blue Rooster Team members receive the Team discount on classes at Seattle Multisport and priority in sign-up (limited to 8 rides per class). Classes available at 5am, 6am, 7:15am, 5pm, 6:10pm, 7:15pm on M, Tu, Wed, Thurs.  The group workouts are fun and time efficient!

THE TRAINING PROGRAM
Indoor MultiRider Setup: Eight stationary trainers that that allow you to ride your own bike to ensure proper bike fit and train you to be efficient on your own bike. The trainers transfer data to a computer with your speed, distance, wattage, calories, and heart rate. The computer software calibrates each trainer to the individuals specific fitness level allowing a customized progressive training program based on measured power testing. Training with Power will add life to your everyday workout and allow you to track your development as you improve over the course of the season.

FALL 2010  SESSION
Twelve week session starts Septmber 27th with early registration starting September 7th for reserved spots paid in advance (Personal ck/VISA/MC).  Registration for space available anytime and pro-rated on a weekly basis for each 10-12 week session, Fall Sept 27th-Dec 22nd; Winter Jan 4th-Mar 12th; Spring Mar 13th-June 6th; Summer June 6th-August 28th.  Drop-in class space is available up to 8hrs prior to class start through the calendar.  Payment by personal check, VISA/MC. New participants must schedule a one hour intro session the first week of training for orientation to the training system.

RATES:
Team Member One Class per week, 12 weeks: $120
Team Member Two Classes per week, 12 weeks: $220
Non-Team Members One Class per week: 12weeks $150
Non-Team Members Two Classes per week: 12 weeks $270
Month to Month One Class: $50 on space available basis
Month to Month Two Classes: $95 on space available basis
Unlimited Workouts including access in non-class times: $50 startup training and $50 per month.
Bike Storage: $25 per month, limited availability

Spin Scan Graph - Pedal Efficiency

John Howards PowerFiTTE System

PowerFiTTE is a unique, dynamic process that fits you and your bike together, and determines your ideal riding position. We’ve spent more than 25 years perfecting it, and it’s the most comprehensive fit program available, bar none.

View the video: http://www.viddler.com/explore/jhps/videos/2/?secreturl=62493230

You’ve probably had your bike “fit.”  This typically includes a series of measurements and adjustments to the saddle and rarely the cleats, stem, and handlebars. But it doesn’t take into account your unique biomechanics.  Power FiTTE utilizes both mechanical adjustments to the bike and biomechanical mobilization of the hips, knees, and feet.   Each client is accessed and soft tissue is mobilized with the idea of making substantial and measurable improvements in performance and comfort.  FiTTE is VERY different from any of the other systems.  FiTTE documents each change and evaluates each in terms of pure performance gain measured by recording your speed, power development, pedal efficiency, and heart rate via the CompuTrainer software.  Our performance focus is critical for racers, serious cyclists, and triathletes, but another cornerstone is injury prevention and response.  Problems with knees, backs, feet, shoulders and neck are very common, and we often work with folks who have already been fit by practitioners of most of the other systems without relief.  An incorrect, inefficient fit could be holding you back as a rider. Worse, it could lead to injury or chronic pain.

• Set aside two full hours for your Powerfitte session.
• First, you’ll fill out a detailed questionnaire. You’ll discuss your riding history, style and goals with your Fitte System practitioner.
• We analyze your riding position, in motion on your bike, including placement, knee movement, hips, back, arm , and hand placement.
• Using our computer system, we’ll record your work output and relative left/right leg strength. We gauge cadence, heart rate, power application and efficiency.
• We’ll then hand-measure every relevant joint angle and examine the flexibility of all key muscle groups.
• Off the bike, we look at your flexibility in such key areas as hips, hamstrings and quads—the “power zone”.
• We’ll show you ways to increase your range of motion—the key to power—and demonstrate some techniques to improve your physical limitations. (We’ll let you know if physical therapy is indicated.)
• We make micro adjustments to your to your bike and instruct you on modifications to your riding position.
• Finally, it’s back on the bike, where nearly all our clients instantly notice improved performance at the same or lower heart rate.

PowerFiTTE brings you and your bike into ideal-for-you biomechanical balance. So you to get the most out of your body and your bike.

Contact me to learn more about the FiTTE System.

Schedule:
Sessions arranged during the regular 10 week training session, email for registration and details.

Cost $25 for Team Members (see website for details), $35 non-team members

Where:
Seattle Multisport Training Center, 4333 Fremont Ave., Seattle, WA 98103

www.seattlemultisport.org    seattlemultisport@gmail.com  (206) 730-1192

Clinic Description:

This clinic will introduce you to high intensity/low volume indoor training programs for cycling.  This program is for all cyclists from first time on a bike to experienced racers, learn about how you can be in top coondition with just 6 hrs of training per week. 

Eight Computrainers are connected to a computer that controls the workload for each rider.  Since the computer sets the workload based on the athlete’s fitness, as measured in watts, the workout can be designed to be specific to the individual, measurable, and progressive in intensity.  We can measure workload by recording the wattage produced in a controlled time trial using your own bicycle so that it is specific to you and what you will be using in your competitions.  The first step is to measure your individual power output by completing a 5 mile ride on the trainer.  The computer will record your power in watts, your heart rate, speed, and time.  You will receive a report with your specific power zones.  We will also record your heart rate response and give you a zone chart you can take with you when you train on the bike. 

 The goal of the High Performance Program (HPP) is to increase the athlete’s economy at the upper end of the aerobic performance zone by raising the anaerobic threshold (AT) for greater speed at the same heart rate (HR) and effort or perceived exertion (RPE).  Cycling economy is an important concept to understand.  When economy is increased at any set workload, RPE and HR decrease and speed increases.  This translates to a higher speed output from the ability to produce more watts (power) at the same effort and heart rate.  The program is designed to focus on neuromuscular development (increased skill, strength, stamina = >speed) as well as sports nutrition and energy system development.  An ideal fitness program is time efficient, recognizes the need for periodic rest and recovery, and prescribes the correct dosage of work to increase fitness and health without undue fatigue and illness. By training using proven science, and providing regular assessments, we can take the guesswork out of the training regime and save you time. 

 Individual Sessions:

 Session one will be for beginning to intermediate cyclist who is just starting out and needs to work on basic conditioning.  We will cover all the basics including the principles of training, the fours S’s, positioning on the bike, the need for core strength, nutrition basics, and the need to have active recovery in your training regime.

Session two is for intermediate cyclists who have a year or more of training experience. We will also cover the basics including positioning on the bike, the need for core strength, nutrition basics, and active recovery. In addition, we will take a look at your pedaling efficiency using the spin scan analysis to provide biofeedback which will show you graphically what your legs are doing when you push the pedals. We will practice pedal drills to develop more neuromuscular connections improving your performance and reducing the risk for musculoskeletal injury.

What to bring:
Bike, bike shoes, cycling clothing and a change of dry clothes for after the workout.

Heart rate monitor and chest strap (optional)

Water bottle

Space is limited and advanced sign-up is required!

*Tim Becker is the director of the Seattle Multisport Training Center located in Fremont. Tim has been a competitive cyclist since 1970 and has been a coach for developing cyclists, runners and triathletes since 1984. He has a BS in Physiology and a Master’s Degree in Exercise Science and has been an active member of the American College of Sports Medicine since 1984. He has also been a leader in Sports Governance and recently served 3 terms on the USA Triathlon Board of Directors where he helped write the Olympic High Performance Plan for the development of Junior, Under 23, and Elite athletes.  As an athlete Tim has been selected as the USA Triathlon Athlete of the Year for Duathlon in 1998 and 2005. Tim has been a consistent member of Team USA since 1990, competing in 25 International Triathlon Union World Championships, placing in the top ten 22 times and winning 5 World Champion titles.  
Don’t wait, space is limited!

Fall  2010 Training Schedule Starts September 27th

Mornings:

Monday Open for personal use 7am to 5pm
Tues 6:00am 50min Ergo followed by 20 min Core work
Tues 7:15am 50min Ergo

Tues Open for personal use 8am to 4pm*** 

Weds 5am 60min Ergo Workout*, Ryan Hill Leader
Weds 6am 60min Ergo Workout*, Open for personal use 8am to 5pm***
Thurs 6:00am 50min Ergo workout followed by 20 min Core work,
Thurs 7:15am 50min Ergo 

Thurs Open for personal use 8am to 5pm***
Friday Open for personal use 7am to 4pm***   

Saturday Open for personal use 7am to 9pm, check calendar for info*
Sunday Open for personal use 7am to 9pm, check calendar for info*
Evenings:  Monday 5pm 60min Ergo Workout (Cucina Fresca Team Ride)    

Monday 6:15pm 60min Ergo Workout (Cucina Fresca Team Ride)
Monday 7:30pm 60min Ergo Workout (Cucina Fresca Team Ride)  

Tues 3:30pm (Seattle Pacific Cycling Team Ride)
Tues 5pm 60min Ergo Workout*
Tues 6:10pm 60min Ergo Workout
Tues 7:15pm 60min Ergo Workout
Weds 5:00pm 60min Ergo Workout**
Weds 6:10pm 60min Ergo Workout**
Weds 7:15pm 60min Ergo Josh Gerak Leader
Thur 5pm 60min Ergo*
Thur 6:10pm 60min Ergo Workout*
Thur 7:15pm 60min Ergo Workout*

*(Triathlon Training Sessions; ride specific Triathlon Courses with virtual reality climbs and descents, from 60 min to 3 hrs, non-competitive, ride at your own pace)
**(Road Racing Workouts; Ergo courses; generally higher intensity and duration for intervals)
***Free rides for regular clients (no additional fee), drop in fees are $15 for non-members and visitors, email or call to reserve a spot.

JDRF Indoor Time Trial Series Race 1

Sunday November 14th 8am, 9:30, 11, 12:30, 2, 3:30, 5pm

To register, go to: http://www.wejoinin.com/sheets/jmpxh  and sign up to reserve a spot. NEXT you need to pay your entry fee donation to the JDRF at http://jdrfevents.donordrive.com/   Registration deadline is midnight Friday the week before each event, space is limited so sign up now.  No race day registration.

INTRODUCTION
Welcome to the new website for Seattle Multisport where you can use the linked Google Calendar to check on classes, clinics, and events, reserve a spot, or remove your reservation if you can’t make a class.   Please subscribe to the blog to receive updates.

SERVICES AVAILABLE AT SEATTLE MULTISPORT

Multirider Indoor Cycling Workouts- 7 days a week, 50min to 1.5 hrs

Real Course Training Rides- Ironman CDA, Canada, and 100’s of others to choose from, ride individually or invite your friends!

Fitness Assessments and Testing

• Critical Power (CP) and Anaerobic Threshold (AT) Testing $25 per session
• Heart Rate Training Zones $25 per session
• Body Composition Testing and Resting Metabolic Calculation $25
• Computerized Spin Scan Pedal Stroke Analysis $25 per session

Triathlon and Cycling Coaching Programs

Theresa Trinka-Hoard at Kineticsmultisport.com (206) 226-3130

Tim Becker at SeattleMultisport.com (206) 730-1192

TEAM SPONSORSHIP
Seattle Multisport Team, Leukemia and Lymphoma Society Team in Training (TNT) Program, SEATRI, Cucina Fresca, and Blue Rooster Team members receive the Team discount on classes at Seattle Multisport and priority in sign-up (limited to 8 rides per class). Classes available at 5am, 6am, 7:15am, 5pm, 6:10pm, 7:15pm on M, Tu, Wed, Thurs.  The group workouts are fun and time efficient!

THE TRAINING PROGRAM
Indoor MultiRider Setup: Eight stationary trainers that that allow you to ride your own bike to ensure proper bike fit and train you to be efficient on your own bike. The trainers transfer data to a computer with your speed, distance, wattage, calories, and heart rate. The computer software calibrates each trainer to the individuals specific fitness level allowing a customized progressive training program based on measured power testing. Training with Power will add life to your everyday workout and allow you to track your development as you improve over the course of the season.

FALL 2010  SESSION
Twelve week session starts Septmber 27th with early registration starting September 7th for reserved spots paid in advance (Personal ck/VISA/MC).  Registration for space available anytime and pro-rated on a weekly basis for each 10-12 week session, Fall Sept 27th-Dec 22nd; Winter Jan 4th-Mar 12th; Spring Mar 13th-June 6th; Summer June 6th-August 28th.  Drop-in class space is available up to 8hrs prior to class start through the calendar.  Payment by personal check, VISA/MC. New participants must schedule a one hour intro session the first week of training for orientation to the training system.

RATES:
Team Member One Class per week, 12 weeks: $120
Team Member Two Classes per week, 12 weeks: $220
Non-Team Members One Class per week: 12weeks $150
Non-Team Members Two Classes per week: 12 weeks $270
Month to Month One Class: $50 on space available basis
Month to Month Two Classes: $95 on space available basis
Unlimited Workouts including access in non-class times: $50 startup training and $50 per month.
Bike Storage: $25 per month, limited availability