Plum Island Fitness - Get Fit, Feel Good             Marty Silvia 978-609-0504
Cycling-Beginner
 Learn the fun of riding a bike.  Train for your first charity ride, or go on a cycling vacation. Ride for fitness and recreation. Meet great people and share the love of a great sport.
 
Study Guide:
Individual or Group lessons
 
Basic cycling 101
 
Basic repair 101
 
Help on buying equipment
 
Bike fitting
 
Cycling Nutrition
 
Rules of the Road
 
Group Riding Etiquette/ Pace Line Work
 
 
Training Rates
          sessions are 2hr.
       3 pack $150   6 pack $270 12 pack $500
         Group rates (more that 2-4) 15% discount
 
 
 Ask about doing a trainingsession on a day tour.
 
 
 
Cycling-Advanced
Learn Advanced Training Techniques and Workouts.
Ride your first 5 hour Century, Climb the mountains with confidence. Be all that you can be.
  
 
Study Guide:
Individual or Group lessons
 
Heat Rate Training/Powermeter
 
Field Testing       
 
Power of Peddling
     Stroke/Cadence 
 
Work out Routines;Periodization
 
Overload and Recovery
 
Off Season:Indoor Cycling, Strength Building and Stretching
 
 
 
             
OFF SEASON CYCLE TRAINING CLASS
three phases.
       burn calories, get strong            
 Three 4 week sessions,progress from one to the next. The idea is that you will do all three 4 week sessions throughout the winter months.
 

Phase One:
Anatomical Adaptation, learn the movement patterns and the joints get conditioned for the more powerful phase. Stretch and recovery.
 
Phase Two:  
Strength,and cardio builting. Spin and weight resistance training, challenge the body.
 
Phase Three:
Agility, Speed, & Endurance - Get ready for outdoors, this final phase works on transferring your strength and cardio to the sport.
 
 
 
           
  
 
 
 
 
Website provided by  Vistaprint
Website
provided by Vistaprint