NEW Fall & Winter Programs

November 5th, 2018 – March 28th, 2019


Class Structure

Duration Perceived Exertion (1-10) Training Emphasis
Nov. 3-5 Leg Speed, Muscle Strength
Dec. 3-6 Leg Speed, Muscle Strength & Endurance
Jan. 4-7 Leg Speed, Muscle Strength & Endurance
Feb. 5-9 Muscle Strength & Endurance, Explosive power
March 6-10 Muscle Strength & Endurance, Explosive power

–Monday/Tuesday will feature Leg Speed Intervals (lower resistance, higher cadence)

–Wednesday/Thursday will feature Muscle Strength Intervals (higher resistance, lower cadence)



Leg Speed


Leg Speed


Muscle Strength


Muscle Strength

AM 6:30 6:30
PM 6:30 5:00 & 6:30 6:30 5:00 & 6:30


It is recommended that riders participate in at least two training sessions per week – either Monday/Wednesday, Tuesday/Thursday, or Monday/Thursday. Weekend classes will be weather-dependent and will integrate into the progression of weekday workouts. To avoid injury and optimize the benefits of training, riders should plan at least one day of recovery between workouts.

NOTE: more time slots will be added with demand.

Payment Options

Take on the full commitment of a 20-week training plan, or simply purchase flexible drop-in options.

*NEW* 20-Week Winter Training Package $650

  • 40 sessions, usable for weekday or weekend classes!
  • Date range: Nov 5 – March 28
  • One-on-one FTP field test using a new and more accurate ramp-test protocol
  • Bike storage included
  • 40% off single drop-in visits, if you run out

–$650 one time (PayPal or Venmo is preferred, please email or call Tim Gresh to have this set up., 717.917.8620)

–5 monthly credit card installments of $135 (Email or call Tim Gresh)

*Block of 5*

  • $75 BUY NOW (NEW $15 class rate)
  • March 28, 2019 expiration

*Single Drop-in*

NOTE:  First Class FREE – First-time visit is FREE for new athletes by signing up online for any of the posted time slots.