Favorite Workout of the Week

As the Computrainer classes are in full swing at both the Naperville and Willowbrook stores here is one of my favorite sets from the last year.

The set below may look easy but when you add in the middle 30 minutes it is a bit more challenging then it may appear.

15 Min Warm Up
7 Min @ 70%
3 Min RI
8 Min @ 80%
2 Min RI
9 Min @ 90%
1 Min RI
10 Min @ Threshold
1 Min RI
9 Min @ 90%
2 Min RI
8 Min @ 80%
3 Min RI
7 Min @ 70%
Cool Down

Club Members Favorite Workouts

Ok, Ok I know this blog has been in hibernation more or less for the last few months but we have an idea that will change that!

We want to help you make it through the winter but give your workouts a new twist to keep things fresh. Starting today and at least once a week for the next couple of months we will be posting our club members favorite triathlon related workouts. This will be anything swim, bike or run related.

The first one is brought to you today by Michele Ahlman!

Running:

High intensity intervals on the treadmill, this is a very short but intense workout.
5-10 min warm up- seriously slow. Just getting the muscles warm
Jump off and increase the speed to 12 (whatever speed you feel conmfortable but challenged).
Jump on and run for 20 seconds
Jump off for 10 seconds. No more & no less
Do this as many times as you can handle.
15 min cool down

If you have your own favorite workout leave it in the comments and we will make sure to add it to the list.

Computrainer Season is Near!!

Welcome to Endure it! Computrainer Season 2010/11

The Endure It! indoor computrainer classes will begin October 18th. The schedule for class sign up will not show up on the web calendar until then. As always, our goal is to provide the best program, value, and flexibility. Endure It! has a deep understanding on how to improve beginners to professional athletes in a convenient non intimidating atmosphere. Please join us this year and you will reach new and unrivaled fitness heights for 2011!


endure it! trailer from SimplyConnected on Vimeo.


Naperville Schedule (504 West 5th Ave.)

Monday: 10:15am

Tuesday: 5:30am and 6:45pm

Wednesday: 5:30am, 10:15am, 6:30pm and introducing!! 6:30pm core/strength/stretch with Kate!

Thursday: 5:30am

Friday: 5:30am and 10:15am

Saturday: 6:00am, 8:00am, 10:00am
               **core/strength/stretch with Kate will follow the 6:00am and 8:00am sessions

Sunday: 7:00am *NEW endurance course ride


Willowbrook Schedule (20 West 75th Street)

Tuesday: 5:30am, 10:15am and 6:30pm

Thursday: 5:30am and 10:15am

Saturday: 6:00am and 8:00am
               **core/strength/stretch will follow the 6:00am and 8:00am class

Sunday: 7:00am *NEW endurance course ride

**new classes will be added as demand shows**

Computrainer Class Details:
-Sessions last about one hour
-Sunday may be up to two hours
-Both Willowbrook and Naperville have access to excellent transition running
-Classses are professionally run by experienced cycling and triathlete coaches
-The classes are a system of building blocks designed to strategically pace you throughout the off-season
-For best results please attend 2-3 sessions per week and start in October as to not miss important steps
-Testing will be provided to track improvement and development (aerobic threshold power)
-No two classes are the same, HOWEVER they may provide the same training stimulus

Pricing Options

- A puchcard with 12 sessions is $160 or $145 for active Endure It! club members
- A single punch is taken for each computrainer class and each core/strength/stretch

MAP (Monthly Advantage Program)

$160 per month or $145 for active club members

Map includes
-Access to the calendar prior to punchcard customers for priority scheduling
-Up to three CT sessions per week of your choice and unlimited core/strength/stretch
**NEW for MAP ONLY this year
-Free bike storage! at either Naperville or Willowbrook! (one bike per customer at a time)
-Access to free (power tap,SRM, Quarq) workshops

Introducing New... DEAN'S LIST!

$210 per month
-Includes all MAP benefits
-Bike will be PRE set up prior to athletes arrival with bike ready to ride (calibrated, tires pumped, towel secured)
-Trainer tires pulled on and off at start and end of season
-Includes full pro tune up each month (November through April)

Cruiser Crawl #1...of many to come

Leon's Tri Rewind