Saturday, March 25, 2017
Coach: Amy Charity
Sign up with FTP instructor and personal trainer Amy Charity at 970-215-4045 or with Marietta Roberts 970-819-8802
Please arrive at 15 to 30 minutes before the test to be set up on the bike.
Cycling season is right around the corner and now is the time to test your cycling fitness. With the new bikes at OTHS, we now have the tools available to measure power and establish a baseline for threshold. Former Professional Cyclist, Amy Charity, will be testing Functional Threshold Power (FTP) on Saturday, March 25 at 9:30am at OTHS. Come and suffer with your friends to great music, and gain a solid understanding of your power and training zones.
What is FTP?
• Functional Threshold power is the maximum power that you can maintain for 1 hour.
Why is it important?
• FTP is a snapshot of your current level of fitness. FTP establishes a baseline that you can use in your training as a recreational or racing cyclist or in spin class. FTP is the best metric for understanding fitness levels in cycling and it is trainable.
How will we test it?
• You will complete a 20-minute all-out effort on the indoor bikes, following the structure below:
o Warm up: 10-minute easy spin, 5-minute spin ups, 5 minutes hard, 10 minute easy spin
o Test: 20-minute all-out effort (we will break it into 4x5 minute segments with no rest)
o Cool down: 25 minutes easy spinning
• You will be guided through best practices related to cadence and pacing prior to and during the test.
• We will calculate your FTP by taking 95% of your normalized power over the 20-minute effort.
Information once they sign up:
What should I bring to class?
• 2 water bottles: 1 with water, 1 with mix
• Heart Rate Strap* (if you have one)
• Flash Drive
What should I do to prepare?
• Go to bed early on Friday night. No/minimal alcohol. Eat a typical dinner.
• Eat breakfast 2-3 hours before the test. Have a light snack 30 minutes before the test
• Rest day or easy spin the day before the test
What will I get in return?
• A printout of your FTP and calculated training zones
• A clear understanding of your threshold
• A baseline measure of where your fitness is today
• The key cycling metric necessary to establish a training plan and goals
*Heart rate is a subjective response to the work you’re doing, while power shows the objective, actual work you’re doing. Ideally, you can test and use both during your training and racing.
OTHS supports Horizons NWC.
Adults enrolled in Horizons’ Residential Services, Supported Living Services, and Day Programs have happily benefitted from the in-kind use of the hot pools. During Day Program hours, a Swim Club visits OTHS. Accompanied by trained counselors, the men and women in Swim Club visit once a week for 90 minutes, walking laps and kick-boarding for exercise. After the workout, they soak and socialize. Swim Club provides the opportunity for conversation about jobs, vacations, and relationships. For some, it’s their only unstructured time.
Horizons’ Maple Street group home also relishes a visit to the pools with staff, peers, and longtime volunteers Bob and Jane Stein. Adults who live independently within the community enjoy dropping in to see people they know—it’s a communal hub reminiscent of the gathering place it used to be.
For the full article open the Horizons Summer Newsletter at: http://horizonsnwc.org/newsletters.html.
Old Town Hot Springs is pleased to announce our 2016 Scholarship Grant Program. We partner with the Department of Human Services to allocate grants for pool admissions, memberships and swim lessons to underprivileged, economically disadvantaged or disabled youth in our community. These funds come from OTHS operating budget and are replenished by our community during the Colorado Gives Campaign in December each year.
You can make a difference in our community by donating to our Scholarship Fund. Your generous donations provide immediate funds to keep this program active for another year.
By Daphne Butas - Personal Trainer
Lifting Weights Does Not Mean Bulking Up:
“I don’t want to get bulky,” or “I don’t have time to workout” are both common excuses for avoiding weight training, but did you also know that there are numerous benefits to weight training?
And with the vast selection of ways to weight train available in Steamboat Springs, (Personal Trainers, Barre, Yoga Sculpt, Group Exercise Classes, CrossFit, Resistance Bands, etc.), it is clear that you don’t want to wait to weight train.
According to Ronnie Goff, Principal of Awaken Health and Fitness, a wellness expert, ACSM Health Fitness Specialist and Yoga teacher of 25 years, research points to a variety of benefits to weight training, including:
Read More by clicking the title link.