Friday, October 8, 2010

Biomechanics: Your Body and the Bike
8:00 AM – 12:00 PM
4 Hours (0.4 ACE, 3.5 AFAA, 0.4 USAC, 4.0 S5C CECs)
Proper bike setup is only half of the equation. Learn how the effective use of muscles, technique and form can contribute to better endurance, power, efficiency and safety. Combines the knowledge of functional anatomy and kinesiology with practical application to engage the muscles that are responsible for powering the bike and to relax those that waste oxygen, fuel and eventually fatigue. Incorporates multiple drills and class profiles so you can start introducing these powerful concepts to your riders immediately.

Instructor Tom Scotto
Registration Fee: $119 includes materials, 4-hour coursework, CEUs

ROCK Solid: Challenging Training for a Solid Fitness Base
1:00 PM – 5:00 PM
4 Hours (0.4 ACE, 3.0 AFAA, 0.4 USAC, 4.0 S5C CECs)

Learn how to design indoor training sessions that are challenging and appropriate for developing a strong base of aerobic and muscular fitness. This type of training has been misunderstood as boring and avoided by indoor cycling instructors. Experience dynamic workouts focused on aerobic development, pedal technique, and muscular endurance that ensure a rock solid foundation of fitness for the entire year.

Instructor Tom Scotto
Registration Fee: $119 includes materials, 4-hour coursework, CEUs

Saturday, October 9, 2010

Biomechanics: Dissecting the Pedal Stroke (WS)
7:00 AM – 8:50 AM
Instructor Tom Scotto

Explore the muscles that are responsible for power the pedals. Learn how to increase efficiency, power, endurance and avoid injuries by applying proper pedal stroke techniques. Includes a workout profile with sample drills and cuing.

Master the Music. Killer Rhythms. Smooth Cues. Total Motivation. (WS)
9:10 AM – 11:00 AM
Instructor: Tom Scotto

Music can be the most challenging part of designing your workout. The rhythms, tempo and emotion needs to be right to allow your riders to get the most from your class. Learn how to use tempo and cuing techniques to enhance your drills and manipulate intensity. Stop getting boxed in by your music. Experience (easy-to-do) advanced music editing techniques that allow you to take control. Includes an overview of popular music editing software, finding music and organizing your library so you can build profiles quickly.

Tour of Boston! (R)
2:50 PM – 3:50 PM
Instructor: Tom Scotto

Race through the streets of downtown Boston to the sound track of popular Boston-based bands. This is an adrenaline rush as you carve through corners and fly through intersections (virtually of course). Get your lungs burning as you attack multiple intermediate sprints. Experience the race of attrition as you climb Park Street at a blistering pace every lap. Your race announcer will make this course come alive, describing all of the surrounding Boston attractions and landmarks as they wiz by. Very cool considering our conference location!

Sunday, October 10, 2010

Muscular Endurance and Strength for Cyclists (WS)
9:10 AM – 11:00 AM
Instructor: Tom Scotto

If you struggle with how to deliver challenging workouts in the early season (Jan-Mar), this workshop is a must. This is the equivalent of weight training on the bike (without weights). Learn these muscular endurance and strength training concepts and drills to give your riders the burn they are looking for while preparing a solid fitness foundation for the rest of the year.

RPMx (R)
11:15 AM – 12:15 PM
Instructor: Tom Scotto

Your cadence will never be the same after this exciting ride! This workout will help you find your limits and promote better leg speeds (with resistance) while teaching the foundation of biomechanics and pedal technique. This ride by Tom is one that Jennifer raved about in her blog after having experienced it in Boston!

Muscle Release for Cyclists (WO)
2:30 PM – 3:30 PM
Instructor: Tom Scotto

After hours (and days) in the saddle, experience the benefits of myofascial release for quicker recovery and improved performance. We will demonstrate a muscle release protocol designed specifically for cyclists utilizing the Thera-roll textured foam roll.