Plum Island Fitness - Get Fit, Feel Good             Marty Silvia 978-609-0504
 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.
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
Work out Routines;Periodization
Overload and Recovery
Off Season:Indoor Cycling, Strength Building and Stretching
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.
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