Individual coaching or various packages for indoor studio available.<\/strong><\/p>\n Many aspects of city life, like traffic, limited training time, and general safety concerns are contributing towards making indoor studio training more viable and preferred by many cyclists.<\/p>\n Given that indoor trainers such as the Wahoo Kickr, training tools, applications and coaching methodologies are advanced, indoor sessions surpasses outdoor efforts<\/strong> in many respects. Indoor training with the right tools should in fact be part of the workout plan of cyclists who wants to improve.<\/p>\n At Redhub Studio<\/strong> we use Kickr indoor trainers<\/strong> which are accurate in power measurement. We can focus on training with power in a controlled setting. No traffic lights, wind, up or down hills or other elements to interfere with workouts. Riders use their own bikes and setups<\/strong>. A major advantage is that time use can be compacted. You can use an hour to ride very specifically designed intervals, isolating components of conditioning and getting results which can take a couple of hours outdoors with general riding.<\/p>\n In the studio, riders often do training which they would simply not do outdoors. An example is Vo2 max training. (Anaerobic adaptation training). When you are riding outdoors, very intense hard 1-3 minute intervals just seem intolerable. In the studio, when following a structured program, and with the Kickr trainer dictating the required specific power output, riders cope with this kind of training without too many problems.<\/p>\n Critical to getting fitter and stronger on the bike<\/strong> at Redhub studio, is the methodology used for developing training programs<\/strong>. The methodology is called Cyclic-7<\/strong>. It is all about the 7 components<\/strong> which drives a cyclists\u2019 conditioning when riding the bike. The methodology starts with a fitness test and measurement of the seven components of conditioning namely: Endurance, Muscle Endurance, Power, Functional Strength, Body Composition, Anaerobic Ability and Functional Threshold Power. (Acronyms used for components are E, ME, P, FSTR, BC, AA, FTP)<\/strong>.<\/p>\n Since the advent of training with power, many approaches focus primarily on functional threshold power exclusively. At Redhub we follow an approach<\/strong> which places importance<\/strong> on all seven components as critical aspects of a rider\u2019s profile.<\/p>\n Depending on the goals and ability of the rider, certain components are more important than others. For example, raw power output is obviously more important for a sprinter than a triathlete. By measuring each component, we arrive at a score card for the rider which is documented as starting point and can be measured against what levels should be achieved. Each component is measured, not only against his own goals but also against an ideal score card for the type of event that the rider is going to compete in.<\/p>\n By joining the Redhub Studio and having a fitness assessment<\/strong> done, we ensure that riders complete relevant training sessions, focusing on the seven critical components in cycles (Cyclic-7) and isolate one or two components during sessions. These quality sessions<\/strong> would typically be completed twice or three times per week. This practice is standard for all riders who join the studio. In this way, the studio sessions during the week becomes the \u201cquality\u201d workouts and the rider can fill his week with outdoor rides as he desires.<\/p>\n Integral to the methodology, is an extensive library of workouts<\/strong> focused on the seven components and arranged in basic, intermediate and advanced categories.<\/p>\n Although experience has proved that two or even three quality workouts in the studio, returns significant results, for the rider who requires complete training programs for an event or month on month detailed coaching, Redhub offers packages to accommodate such requirements.<\/p>\n For detailed coaching requirements, the methodology is used to design each and every training session, indoor and outdoor. Continued feedback cycles to the coach is catered for.<\/strong> Training cycles are designed to incorporate races, recovery weeks and to maximize progress. It is structured to emphasize each of the seven critical components maximizing strengths and limiting weaknesses of the rider. Measurement and testing of progress against a score card and goal score card is at the heart of the methodology, in order to track real progress rather than perceived progress.<\/p>\n Macro cycles are followed for periods up to fifteen weeks. Cycles are three week cycles and micro cycles are a week at a time.<\/p>\n Join dynamic training and coaching at Redhub! Redhub offers an indoor studio, fitness assessment, cyclic -7 training methodology with a library of training programs to fit each individual rider\u2019s specific needs. Individual coaching or various packages for indoor studio available. Many aspects of city life, like traffic, limited training time, and general safety concerns are […]<\/p>\n","protected":false},"author":3,"featured_media":40880,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9],"tags":[2359],"featured_location":[],"class_list":["post-17743","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-promotions","tag-redhub"],"_links":{"self":[{"href":"https:\/\/bikehub.co.za\/news\/wp-json\/wp\/v2\/posts\/17743","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/bikehub.co.za\/news\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bikehub.co.za\/news\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bikehub.co.za\/news\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/bikehub.co.za\/news\/wp-json\/wp\/v2\/comments?post=17743"}],"version-history":[{"count":0,"href":"https:\/\/bikehub.co.za\/news\/wp-json\/wp\/v2\/posts\/17743\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bikehub.co.za\/news\/wp-json\/wp\/v2\/media\/40880"}],"wp:attachment":[{"href":"https:\/\/bikehub.co.za\/news\/wp-json\/wp\/v2\/media?parent=17743"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bikehub.co.za\/news\/wp-json\/wp\/v2\/categories?post=17743"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bikehub.co.za\/news\/wp-json\/wp\/v2\/tags?post=17743"},{"taxonomy":"featured_location","embeddable":true,"href":"https:\/\/bikehub.co.za\/news\/wp-json\/wp\/v2\/featured_location?post=17743"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}![\"ccs-62657-0-56081900-1471097748.jpg\"](\"https:\/\/wp-media.bikehub.co.za\/production\/uploads\/2023\/02\/ccs-62657-0-56081900-1471097748.jpg\")
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