I’d like to invite you to experience Sonic, our new online training studio! The perfect venue for those who prefer a little bit of company on their indoor adventures Sonic hosts live training rides, replays on demand, as well as testing, Zwift and TPVirtual ride alongs, and maybe a race or two! Thru January we’re offering some specials! Drop in for thru January for only $79, or try our special “Founders” rate of only $49/month for the first year pre-paid. You can also get an auto-renew subscription for only $59/month. Sign up for FREE 2-Week Membership and try a few classes.
Our December / January Class Schedule:
| Tuesday | Wednesday | Thursday | |
| Up-N-At-‘Em HIT / VO2 / Force Work | 6:30a PST | 6:30a PST | |
| Mid-Week Muscle 90 Min of Force / ME Work | 6:30p PST | ||
| The Aerobic Engine Building Fitness | 6:30p PST | 6:30p PST |
Curious? Sign up for a FREE 2-Week Membership here!
So what makes Sonic cool?
Online Rides – We have regular weekly rides and are developing a full catalogue of System Specific Training Rides available whenver you want to keep moving you froward with your training. A few of the concepts and thought leaders we embrace include Stephen Seiler, Inigo San Milan, Doug Brooks and others. The rides themselves are custom built to tackle specific needs like muscle endurance, the aerobic engine, pedaling efficiency and others.
INSCYD Testing – One of my favorite partnerships, INSCYD offers a true 360 Profile of where you’re at right now! 3 simple tests and the scientifically validated INSCYD algorithims and you’ll KNOW your VO2max, MLSS, VLamax, stored Carbohydrate, FatMax intensity and more! Thru December 31st there is a special start up price of only $149 ($199 regularly) for testing. The best part? You can join us online for group testing – get that extra motivation and support of suffering together! Once done your data is transmitted directly to INSCYD for analysis, then we sit down for a 30minute zoom to go over the results. INSCYD recommends testing on a quarterly basis, so we have an annual plan too – 4 test, 1 each quarter, for only $550 prepaid. That saves you over $300 off the retail price!
* MLSS: Maximal Lactate Steady State – This is the more accurate version of FTP in that it isn’t derived from taking 95% of a 20-minute all out effort, but instead comes from your INSCYD 360 Profile.
* MAP: Maximal Aerobic Power – The truest measure of your fitness, MAP is the power you produce at your VO2max. The cool part? VO2max development isn’t just a bunch of 5-minute “all-out” efforts. Instead we use various protocols like Seiler, Thibault and ?? that range from 30s – 8 minutes per interval. More reflective of real World racing, these varied approaches also maximize accumulated TIME IN ZONE for VO2max optimization. Imagine the benefits if you can go from 5-8 minutes total time in zone to 20, 25, 30 minutes or more! Most VO2max workouts average roughly 115-120% of your MLSS/FTP if you’re looking for a quick reference point.
*Glycolytic / Aerobic Separation – There is a fundamental in exercise science – specificity helps. In a most basic view it’s pretty easy to see that a relationship like the one between aerobic and non-aerobic pathways might suffer from that relationship and indeed once you start producing lactate, that circulating value impedes the aerobic system from functioning optimally – so we split them apart, especially early in training, to try and eliminate that imposition. That doesn’t mean that they aren’t challenging…try a couple and see for yourself!
