2017 West Virginia Training Camp
Mar
9
Mar 12

2017 West Virginia Training Camp

  • Lost River Barn

$275/person

If you are looking for a few days of intense climbing at the start of the season, sign up for this year’s climbing camp. We will be staying at the Lost River Barn in Mathias, WV. Mathias is just 4.5 hours from Philadelphia, 3.5 hours from Pittsburgh and 2.5 hours from Washington, DC. 

This is an inexpensive “no frills” training camp. Accommodations are comfortable, but the Lost River Barn is not a luxury hotel. If you sign up, expect to have at least one roommate. The barn has 20 beds, 3 bathrooms, 2 whirlpool tubs, a fully stocked bike repair area, a stage for music performances, cable TV, a large selection of DVDs, a large kitchen and dining room table and a gas fireplace. There is also an outdoor fire pit that can be used if the weather is nice enough. For more information on the Lost River Barn, www.lostriverbarn.com. 

Camp participants will be asked to help make one meal (Friday dinner, Saturday Breakfast, Saturday lunch, Saturday dinner, Sunday breakfast, Sunday lunch, Misc. snacks).

Rides will be 50-80 miles per day with a lot of climbing. Each day we will start out together and separate into smaller groups based on ability and training needs. All levels of riders are welcome, but all riders should be comfortable riding for at least 3 hours with a lot of climbing. If there isn't too much moisture on the ground, some rides may include dirt/gravel sections. Weather is somewhat unpredictable this time of year, but the average high for March is 52 (F) and the average low is 27 (F). Depending on weather conditions we may delay or alter rides. The camp will happen as long as road conditions are safe for riding. No refunds unless the camp is cancelled. 

If you want to get in a little more riding, you can come as early as Thursday afternoon, although there will not be an organized ride (i.e. with coaches) on Thursday afternoon or Friday morning. 

Sample ride schedule:

Thursday, 3:30 PM: 1.5-2 hour "Shakedown ride"

Friday, 3:30 PM: 2 hour ride with 1-2 major climbs

Saturday, 10 AM: 3 hour or 5 hour hilly ride (there will be a "turnback point" where riders can choose either longer or shorter route)

Sunday, 10 AM: 3 hour or 5 hour hilly ride (there will be a "turnback point" where riders can choose either longer or shorter route)

Sign up soon because spots are limited. If you have any questions or you would like to sign up, please contact Colin Sandberg at colin@backboneperformance or call at (330) 647-3977. 

If you wish to sign up, please indicate the following:

- Ride preferences (e.g. climbing, distance, dirt & gravel, etc.)

- Preference for which meal you would like to help with

- Planned arrival time (Thursday or Friday?)

- Preference for roommate(s)

Jan
4
Mar 12

Indoor PM sessions

  • Cadence Cycling and Mutisports

Indoor trainer session at Cadence Cycling and Multi-sport. Generally, the focuses will be intensity, technique, steady state power, and explosive power. These classes are instructed by Colin at 6:00 pm on wednesdays and will usually last around an hour.  All riders are to bring their bikes. Wahoo kicker & Wahoo Snap will be supplied by Cadence in their State of the Art Training Studio.  There is a 16 rider limit on these sessions.  Newcomers are allowed one free session (notify Colin ahead of time).  Call or email for more info: 330-647-3977      colin@backboneperformance.com

Philly Dirty Dozen
Nov
12
9:00 am09:00

Philly Dirty Dozen

  • Cadence Cycling & Multisport Center

Philly's 12 hardest hills! This ride will leave from Cadence Cycling & Multisport at 9 AM on Saturday, November 12th. We will ride very easy from hill to hill, blowing a whistle at the bottom of each climb and racing to the top. We will have an informal points tally with each rider keeping track of his/her own points and points going to the top 5 up each climb (5-4-3-2-1 points). Riders must make it up each climb without putting a foot down to be eligible for points. At the top of each climb, we will wait until all riders have reached the top before heading to the next hill. A link to the route can be found here. All riders are welcome!

This year's event will be co-sponsored by Colin Sandberg and Cadence Cycling & Multisport.

If you have any questions, please contact Colin at colin@backboneperformance.com or call Cadence at (215) 508-4300.

Hill Segments on Strava:  

Hill 1 (La Collina): www.strava.com/segments/1489041

Hill 2 (Righter’s Mill): www.strava.com/segments/637709

Hill 3 (Waverly): www.strava.com/segments/943126

Hill 4 (Pleasant): www.strava.com/segments/1489032

Hill 5 (County Line): www.strava.com/segments/1470294

Hill 6 (Hillside/New Delhaven/Overlook): www.strava.com/segments/5963249

Hill 7 (Spring Garden/Rene): www.strava.com/segments/696732

Hill 8 (Bryn Tydden): www.strava.com/segments/974416

Hill 9 (Hart’s Lane): www.strava.com/segments/671870

Hill 10 (Hagy’s Mill):  www.strava.com/segments/828694

Hill 11 (Port Royal): www.strava.com/segments/2025655

Hill 12 (Manayunk Wall): www.strava.com/segments/612783

2016 West Virginia Training Camp
Mar
10
Mar 13

2016 West Virginia Training Camp

  • 9580 Howards Lick-River State Park Road WV, 26812 United States

$275/person

If you are looking for a few days of intense climbing at the start of the season, sign up for this year’s climbing camp. We will be staying at the Lost River Barn in Mathias, WV. Mathias is just 4.5 hours from Philadelphia, 3.5 hours from Pittsburgh and 2.5 hours from Washington, DC. 

This is an inexpensive “no frills” training camp. Accommodations are comfortable, but the Lost River Barn is not a luxury hotel. If you sign up, expect to have at least one roommate. The barn has 20 beds, 3 bathrooms, 2 whirlpool tubs, a fully stocked bike repair area, a stage for music performances, cable TV, a large selection of DVDs, a large kitchen and dining room table and a gas fireplace. There is also an outdoor fire pit that can be used if the weather is nice enough. For more information on the Lost River Barn, www.lostriverbarn.com. 

Camp participants will be asked to help make one meal (Friday dinner, Saturday Breakfast, Saturday lunch, Saturday dinner, Sunday breakfast, Sunday lunch, Misc. snacks).

Rides will be 50-80 miles per day with a lot of climbing. Each day we will start out together and separate into smaller groups based on ability and training needs. All levels of riders are welcome, but all riders should be comfortable riding for at least 3 hours. If there isn't too much moisture on the ground, some rides may include dirt/gravel sections. Weather is somewhat unpredictable this time of year, but the average high for March is 52 (F) and the average low is 27 (F). Depending on weather conditions we may delay or alter rides. The camp will happen as long as road conditions are safe for riding. No refunds unless the camp is cancelled. 

If you want to get in a little more riding, you can come as early as Thursday afternoon, although there will not be an organized ride (i.e. with coaches) on Thursday afternoon or Friday morning. 

Sample ride schedule:

Thursday, 3:30 PM: 1.5-2 hour "Shakedown ride"

Friday, 3:30 PM: 2 hour ride with 1-2 major climbs

Saturday, 10 AM: 3 hour or 5 hour hilly ride (there will be a "turnback point" where riders can choose either longer or shorter route)

Sunday, 10 AM: 3 hour or 5 hour hilly ride (there will be a "turnback point" where riders can choose either longer or shorter route)

Sign up soon because spots are limited. If you have any questions or you would like to sign up, please contact Colin Sandberg at colin@backboneperformance or call at (330) 647-3977. 

If you wish to sign up, please indicate the following:

- Ride preferences (e.g. climbing, distance, dirt & gravel, etc.)

- Preference for which meal you would like to help with

- Planned arrival time

- Preference for roommate(s)

Nov
14
9:00 am09:00

2015 Philly Dirty Dozen

  • Cadence Cycling & Multisport Centers

Philly's 12 hardest hills! This ride will leave from Cadence Cycling & Multisport at 9 AM on Saturday, November 14th. We will ride very easy from hill to hill, blowing a whistle at the bottom of each climb and racing to the top. We will have an informal points tally with each rider keeping track of his/her own points and points going to the top 5 up each climb (5-4-3-2-1 points). Riders must make it up each climb without putting a foot down to be eligible for points. At the top of each climb, we will wait until all riders have reached the top before heading to the next hill. A link to the route can be found here. All riders are welcome!

This year's event will be co-sponsored by Colin Sandberg and Cadence Cycling & Multisport.

If you have any questions, please contact Colin at colin@backboneperformance.com or call Cadence at (215) 508-4300.

Hill Segments on Strava:  

Hill 1 (La Collina): www.strava.com/segments/1489041

Hill 2 (Righter’s Mill): www.strava.com/segments/637709

Hill 3 (Waverly): www.strava.com/segments/943126

Hill 4 (Pleasant): www.strava.com/segments/1489032

Hill 5 (County Line): www.strava.com/segments/1470294

Hill 6 (Hillside/New Delhaven/Overlook): www.strava.com/segments/5963249

Hill 7 (Spring Garden/Rene): www.strava.com/segments/696732

Hill 8 (Bryn Tydden): www.strava.com/segments/974416

Hill 9 (Hart’s Lane): www.strava.com/segments/671870

Hill 10 (Hagy’s Mill):  www.strava.com/segments/828694

Hill 11 (Port Royal): www.strava.com/segments/2025655

Hill 12 (Manayunk Wall): www.strava.com/segments/612783

2015 West Virginia Training Camp
Mar
6
Mar 8

2015 West Virginia Training Camp

  • Lost Roiver Barn

$250/person

If you are looking for a few days of intense climbing at the start of the season, sign up for this year’s climbing camp. We will be staying at the Lost River Barn in Mathias, WV. Mathias is just 4.5 hours from Philadelphia, 3.5 hours from Pittsburgh and 2.5 hours from Washington, DC. 

This is an inexpensive “no frills” training camp. Accommodations are comfortable, but the Lost River Barn is not a luxury hotel. If you sign up, expect to have at least one roommate. The barn has 20 beds, 3 bathrooms, 2 whirlpool tubs, a fully stocked bike repair area, a stage for music performances, cable TV, a large selection of DVDs, a large kitchen and dining room table and a gas fireplace. There is also an outdoor fire pit that can be used if the weather is nice enough. For more information on the Lost River Barn, www.lostriverbarn.com. 

Camp participants will be asked to help make one meal (Friday dinner, Saturday Breakfast, Saturday lunch, Saturday dinner, Sunday breakfast, Sunday lunch, Misc. snacks).

Rides will be 50-80 miles per day with a lot of climbing. Each day we will start out together and separate into smaller groups based on ability and training needs. All levels of riders are welcome, but all riders should be comfortable riding for at least 3 hours. If there isn't too much moisture on the ground, some rides may include dirt/gravel sections. Weather is somewhat unpredictable this time of year, but the average high for March is 52 (F) and the average low is 27 (F). Depending on weather conditions we may delay or alter rides. The camp will happen as long as road conditions are safe for riding. No refunds unless the camp is cancelled. 

If you want to get in a little more riding, you can come as early as Thursday afternoon, although there will not be an organized ride (i.e. with coaches) on Thursday afternoon or Friday morning. 

Sample ride schedule:

Friday, 3:30 PM: 1.5-2 hour "Shakedown ride"

Saturday, 10 AM: 3 hour or 5 hour hilly ride (there will be a "turnback point" where riders can choose either longer or shorter route)

Sunday, 10 AM: 3 hour or 5 hour hilly ride (there will be a "turnback point" where riders can choose either longer or shorter route)

Sign up soon because spots are limited. If you have any questions or you would like to sign up, please contact Colin Sandberg at colin@backboneperformance or call at (330) 647-3977. 

If you wish to sign up, please indicate the following:

- Ride preferences (e.g. climbing, distance, dirt & gravel, etc.)

- Preference for which meal you would like to help with

- Planned arrival time

- Preference for roommate(s)

2014 Philly Dirty Dozen
Nov
15
9:00 am09:00

2014 Philly Dirty Dozen

  • Cadence Cycling & Multisport


Philly's 12 hardest hills! This ride will leave from Cadence Cycling & Multisport at 9 AM on Saturday, November 15th. We will ride very easy from hill to hill, blowing a whistle at the bottom of each climb and racing to the top. We will have an informal points tally with each rider keeping track of his/her own points and points going to the top 5 up each climb (5-4-3-2-1 points). Riders must make it up each climb without putting a foot down to be eligible for points. At the top of each climb, we will wait until all riders have reached the top before heading to the next hill. A link to the route can be found here. All riders are welcome!

This year's event will be co-sponsored by Colin Sandberg and Cadence Cycling & Multisport. Cadence will be providing pancakes and coffee after the ride.

If you have any questions, please contact Colin at colin@backboneperformance.com or call Cadence at (215) 508-4300.

Hill Segments on Strava:  

Hill 1 (La Collina): www.strava.com/segments/1489041

Hill 2 (Righter’s Mill): www.strava.com/segments/637709

Hill 3 (Waverly): www.strava.com/segments/943126

Hill 4 (Pleasant): www.strava.com/segments/1489032

Hill 5 (County Line): www.strava.com/segments/1470294

Hill 6 (Hillside/New Delhaven/Overlook): www.strava.com/segments/5963249

Hill 7 (Spring Garden/Rene): www.strava.com/segments/696732

Hill 8 (Bryn Tydden): www.strava.com/segments/974416

Hill 9 (Hart’s Lane): www.strava.com/segments/671870

Hill 10 (Hagy’s Mill):  www.strava.com/segments/828694

Hill 11 (Port Royal): www.strava.com/segments/2025655

Hill 12 (Manayunk Wall): www.strava.com/segments/612783

Aug
28
6:00 pm18:00

Outdoor Training Session

  • Cademce

Outdoor Training Session - Meets at Cadence Cycling and Multi-sport (4323 Main Street, Philadelphia, PA 19127 and instructed on the bike by Colin.  This session is free for Premium Athletes and discounted for Basic Athletes and Juniors.  Newcomers are welcome for one free trial session.  Limit of 12 athletes per session.  Call or email Colin for more details 330-647-3977         colin@backboneperformance.com

Workout Schedule

  • 6/5/14 - Criterium Focused Workout
  • 6/12/14 - Great Valley Criterium
  • 6/19/14 - Time Trial Simulation
  • 6/26/14 - Climbing Focused Workout
  • 7/3/14 - Sprint Workout
  • 7/10/14 - Road Race Simulation
  • 7/17/14 - Time Trial Simulation
  • 7/24/14 - Bike Handling Games
  • 7/31/14 - Sprint Workout
  • 8/7/14 - Long Climbs
  • 8/14/14 - Over and Under-geared Climbs
  • 8/21/14 - Long and Short Climbs
  • 8/28/14 - Field Test
Aug
25
6:30 am06:30

Indoor AM Session

  • Cadence

Indoor trainer session at Cadence Cycling and Multi-sport.  Generally, the focuses will be intensity, technique, steady state power, and explosive power.  These classes are instructed by Colin at 6:30 AM and will usually last around an hour.  All riders are to bring their bikes.  Computrainer Lab Model trainers with Power (+/- 2.5% accuracy) will be supplied by Cadence in their State of the Art Training Studio.  There is a 12 rider limit on these sessions.  Newcomers are allowed one free session (notify Colin ahead of time).  Call or email for more info: 330-647-3977      colin@backboneperformance.com

Aug
21
6:00 pm18:00

Outdoor Training Session

  • Cadence

Outdoor Training Session - Meets at Cadence Cycling and Multi-sport (4323 Main Street, Philadelphia, PA 19127 and instructed on the bike by Colin.  This session is free for Premium Athletes and discounted for Basic Athletes and Juniors.  Newcomers are welcome for one free trial session.  Limit of 12 athletes per session.  Call or email Colin for more details 330-647-3977         colin@backboneperformance.com

Workout Schedule

  • 6/5/14 - Criterium Focused Workout
  • 6/12/14 - Great Valley Criterium
  • 6/19/14 - Time Trial Simulation
  • 6/26/14 - Climbing Focused Workout
  • 7/3/14 - Sprint Workout
  • 7/10/14 - Road Race Simulation
  • 7/17/14 - Time Trial Simulation
  • 7/24/14 - Bike Handling Games
  • 7/31/14 - Sprint Workout
  • 8/7/14 - Long Climbs
  • 8/14/14 - Over and Under-geared Climbs
  • 8/21/14 - Long and Short Climbs
  • 8/28/14 - Field Test
Aug
18
6:30 am06:30

Indoor AM Training Session

  • Cadence

Indoor trainer session at Cadence Cycling and Multi-sport.  Generally, the focuses will be intensity, technique, steady state power, and explosive power.  These classes are instructed by Colin at 6:30 AM and will usually last around an hour.  All riders are to bring their bikes.  Computrainer Lab Model trainers with Power (+/- 2.5% accuracy) will be supplied by Cadence in their State of the Art Training Studio.  There is a 12 rider limit on these sessions.  Newcomers are allowed one free session (notify Colin ahead of time).  Call or email for more info: 330-647-3977      colin@backboneperformance.com

Aug
14
6:00 pm18:00

Outdoor Training Session

  • Cadence

Outdoor Training Session - Meets at Cadence Cycling and Multi-sport (4323 Main Street, Philadelphia, PA 19127 and instructed on the bike by Colin.  This session is free for Premium Athletes and discounted for Basic Athletes and Juniors.  Newcomers are welcome for one free trial session.  Limit of 12 athletes per session.  Call or email Colin for more details 330-647-3977         colin@backboneperformance.com

Workout Schedule

  • 6/5/14 - Criterium Focused Workout
  • 6/12/14 - Great Valley Criterium
  • 6/19/14 - Time Trial Simulation
  • 6/26/14 - Climbing Focused Workout
  • 7/3/14 - Sprint Workout
  • 7/10/14 - Road Race Simulation
  • 7/17/14 - Time Trial Simulation
  • 7/24/14 - Bike Handling Games
  • 7/31/14 - Sprint Workout
  • 8/7/14 - Long Climbs
  • 8/14/14 - Over and Under-geared Climbs
  • 8/21/14 - Long and Short Climbs
  • 8/28/14 - Field Test
Aug
11
6:30 am06:30

Indoor AM Session

  • Cadence

Indoor trainer session at Cadence Cycling and Multi-sport.  Generally, the focuses will be intensity, technique, steady state power, and explosive power.  These classes are instructed by Colin at 6:30 AM and will usually last around an hour.  All riders are to bring their bikes.  Computrainer Lab Model trainers with Power (+/- 2.5% accuracy) will be supplied by Cadence in their State of the Art Training Studio.  There is a 12 rider limit on these sessions.  Newcomers are allowed one free session (notify Colin ahead of time).  Call or email for more info: 330-647-3977      colin@backboneperformance.com

Aug
7
6:00 pm18:00

Outdoor Training Session

  • Cadence

Outdoor Training Session - Meets at Cadence Cycling and Multi-sport (4323 Main Street, Philadelphia, PA 19127 and instructed on the bike by Colin.  This session is free for Premium Athletes and discounted for Basic Athletes and Juniors.  Newcomers are welcome for one free trial session.  Limit of 12 athletes per session.  Call or email Colin for more details 330-647-3977         colin@backboneperformance.com

Workout Schedule

  • 6/5/14 - Criterium Focused Workout
  • 6/12/14 - Great Valley Criterium
  • 6/19/14 - Time Trial Simulation
  • 6/26/14 - Climbing Focused Workout
  • 7/3/14 - Sprint Workout
  • 7/10/14 - Road Race Simulation
  • 7/17/14 - Time Trial Simulation
  • 7/24/14 - Bike Handling Games
  • 7/31/14 - Sprint Workout
  • 8/7/14 - Long Climbs
  • 8/14/14 - Over and Under-geared Climbs
  • 8/21/14 - Long and Short Climbs
  • 8/28/14 - Field Test
Aug
4
6:30 am06:30

Indoor AM Training Session

  • Cadence

Indoor trainer session at Cadence Cycling and Multi-sport.  Generally, the focuses will be intensity, technique, steady state power, and explosive power.  These classes are instructed by Colin at 6:30 AM and will usually last around an hour.  All riders are to bring their bikes.  Computrainer Lab Model trainers with Power (+/- 2.5% accuracy) will be supplied by Cadence in their State of the Art Training Studio.  There is a 12 rider limit on these sessions.  Newcomers are allowed one free session (notify Colin ahead of time).  Call or email for more info: 330-647-3977      colin@backboneperformance.com

Jul
31
6:00 pm18:00

Outdoor Training Session

  • Cadence

Outdoor Training Session - Meets at Cadence Cycling and Multi-sport (4323 Main Street, Philadelphia, PA 19127 and instructed on the bike by Colin.  This session is free for Premium Athletes and discounted for Basic Athletes and Juniors.  Newcomers are welcome for one free trial session.  Limit of 12 athletes per session.  Call or email Colin for more details 330-647-3977         colin@backboneperformance.com

Workout Schedule

  • 6/5/14 - Criterium Focused Workout
  • 6/12/14 - Great Valley Criterium
  • 6/19/14 - Time Trial Simulation
  • 6/26/14 - Climbing Focused Workout
  • 7/3/14 - Sprint Workout
  • 7/10/14 - Road Race Simulation
  • 7/17/14 - Time Trial Simulation
  • 7/24/14 - Bike Handling Games
  • 7/31/14 - Sprint Workout
  • 8/7/14 - Long Climbs
  • 8/14/14 - Over and Under-geared Climbs
  • 8/21/14 - Long and Short Climbs
  • 8/28/14 - Field Test
Jul
28
6:30 am06:30

Indoor AM Training Session

  • Cadence

Indoor trainer session at Cadence Cycling and Multi-sport.  Generally, the focuses will be intensity, technique, steady state power, and explosive power.  These classes are instructed by Colin at 6:30 AM and will usually last around an hour.  All riders are to bring their bikes.  Computrainer Lab Model trainers with Power (+/- 2.5% accuracy) will be supplied by Cadence in their State of the Art Training Studio.  There is a 12 rider limit on these sessions.  Newcomers are allowed one free session (notify Colin ahead of time).  Call or email for more info: 330-647-3977      colin@backboneperformance.com

Jul
24
6:00 pm18:00

Outdoor Training Session

  • Cadence

Outdoor Training Session - Meets at Cadence Cycling and Multi-sport (4323 Main Street, Philadelphia, PA 19127 and instructed on the bike by Colin.  This session is free for Premium Athletes and discounted for Basic Athletes and Juniors.  Newcomers are welcome for one free trial session.  Limit of 12 athletes per session.  Call or email Colin for more details 330-647-3977         colin@backboneperformance.com

Workout Schedule

  • 6/5/14 - Criterium Focused Workout
  • 6/12/14 - Great Valley Criterium
  • 6/19/14 - Time Trial Simulation
  • 6/26/14 - Climbing Focused Workout
  • 7/3/14 - Sprint Workout
  • 7/10/14 - Road Race Simulation
  • 7/17/14 - Time Trial Simulation
  • 7/24/14 - Bike Handling Games
  • 7/31/14 - Sprint Workout
  • 8/7/14 - Long Climbs
  • 8/14/14 - Over and Under-geared Climbs
  • 8/21/14 - Long and Short Climbs
  • 8/28/14 - Field Test
Jul
21
6:30 am06:30

Indoor AM Training Session

  • Cadence

Indoor trainer session at Cadence Cycling and Multi-sport.  Generally, the focuses will be intensity, technique, steady state power, and explosive power.  These classes are instructed by Colin at 6:30 AM and will usually last around an hour.  All riders are to bring their bikes.  Computrainer Lab Model trainers with Power (+/- 2.5% accuracy) will be supplied by Cadence in their State of the Art Training Studio.  There is a 12 rider limit on these sessions.  Newcomers are allowed one free session (notify Colin ahead of time).  Call or email for more info: 330-647-3977      colin@backboneperformance.com

Jul
17
6:00 pm18:00

Outdoor Training Session

  • Cadence

Outdoor Training Session - Meets at Cadence Cycling and Multi-sport (4323 Main Street, Philadelphia, PA 19127 and instructed on the bike by Colin.  This session is free for Premium Athletes and discounted for Basic Athletes and Juniors.  Newcomers are welcome for one free trial session.  Limit of 12 athletes per session.  Call or email Colin for more details 330-647-3977         colin@backboneperformance.com

Workout Schedule

  • 6/5/14 - Criterium Focused Workout
  • 6/12/14 - Great Valley Criterium
  • 6/19/14 - Time Trial Simulation
  • 6/26/14 - Climbing Focused Workout
  • 7/3/14 - Sprint Workout
  • 7/10/14 - Road Race Simulation
  • 7/17/14 - Time Trial Simulation
  • 7/24/14 - Bike Handling Games
  • 7/31/14 - Sprint Workout
  • 8/7/14 - Long Climbs
  • 8/14/14 - Over and Under-geared Climbs
  • 8/21/14 - Long and Short Climbs
  • 8/28/14 - Field Test
Jul
14
6:30 am06:30

Indoor AM Training Session

  • Cadence

Indoor trainer session at Cadence Cycling and Multi-sport.  Generally, the focuses will be intensity, technique, steady state power, and explosive power.  These classes are instructed by Colin at 6:30 AM and will usually last around an hour.  All riders are to bring their bikes.  Computrainer Lab Model trainers with Power (+/- 2.5% accuracy) will be supplied by Cadence in their State of the Art Training Studio.  There is a 12 rider limit on these sessions.  Newcomers are allowed one free session (notify Colin ahead of time).  Call or email for more info: 330-647-3977      colin@backboneperformance.com

Jul
10
6:00 pm18:00

Outdoor Training Session

  • Cadence

Outdoor Training Session - Meets at Cadence Cycling and Multi-sport (4323 Main Street, Philadelphia, PA 19127 and instructed on the bike by Colin.  This session is free for Premium Athletes and discounted for Basic Athletes and Juniors.  Newcomers are welcome for one free trial session.  Limit of 12 athletes per session.  Call or email Colin for more details 330-647-3977         colin@backboneperformance.com

Workout Schedule

  • 6/5/14 - Criterium Focused Workout
  • 6/12/14 - Great Valley Criterium
  • 6/19/14 - Time Trial Simulation
  • 6/26/14 - Climbing Focused Workout
  • 7/3/14 - Sprint Workout
  • 7/10/14 - Road Race Simulation
  • 7/17/14 - Time Trial Simulation
  • 7/24/14 - Bike Handling Games
  • 7/31/14 - Sprint Workout
  • 8/7/14 - Long Climbs
  • 8/14/14 - Over and Under-geared Climbs
  • 8/21/14 - Long and Short Climbs
  • 8/28/14 - Field Test
Jul
7
6:30 am06:30

Indoor AM Session

  • Cadence

Indoor trainer session at Cadence Cycling and Multi-sport.  Generally, the focuses will be intensity, technique, steady state power, and explosive power.  These classes are instructed by Colin at 6:30 AM and will usually last around an hour.  All riders are to bring their bikes.  Computrainer Lab Model trainers with Power (+/- 2.5% accuracy) will be supplied by Cadence in their State of the Art Training Studio.  There is a 12 rider limit on these sessions.  Newcomers are allowed one free session (notify Colin ahead of time).  Call or email for more info: 330-647-3977      colin@backboneperformance.com

Jul
3
6:00 pm18:00

Outdoor Training Session

  • Cadence

Outdoor Training Session - Meets at Cadence Cycling and Multi-sport (4323 Main Street, Philadelphia, PA 19127 and instructed on the bike by Colin.  This session is free for Premium Athletes and discounted for Basic Athletes and Juniors.  Newcomers are welcome for one free trial session.  Limit of 12 athletes per session.  Call or email Colin for more details 330-647-3977         colin@backboneperformance.com

Workout Schedule

  • 6/5/14 - Criterium Focused Workout
  • 6/12/14 - Great Valley Criterium
  • 6/19/14 - Time Trial Simulation
  • 6/26/14 - Climbing Focused Workout
  • 7/3/14 - Sprint Workout
  • 7/10/14 - Road Race Simulation
  • 7/17/14 - Time Trial Simulation
  • 7/24/14 - Bike Handling Games
  • 7/31/14 - Sprint Workout
  • 8/7/14 - Long Climbs
  • 8/14/14 - Over and Under-geared Climbs
  • 8/21/14 - Long and Short Climbs
  • 8/28/14 - Field Test
Jun
30
6:30 am06:30

Indoor AM Training Session

  • Cadence

Indoor trainer session at Cadence Cycling and Multi-sport.  Generally, the focuses will be intensity, technique, steady state power, and explosive power.  These classes are instructed by Colin at 6:30 AM and will usually last around an hour.  All riders are to bring their bikes.  Computrainer Lab Model trainers with Power (+/- 2.5% accuracy) will be supplied by Cadence in their State of the Art Training Studio.  There is a 12 rider limit on these sessions.  Newcomers are allowed one free session (notify Colin ahead of time).  Call or email for more info: 330-647-3977      colin@backboneperformance.com

Jun
26
6:00 pm18:00

Outdoor Training Session

  • Cadence

Outdoor Training Session - Meets at Cadence Cycling and Multi-sport (4323 Main Street, Philadelphia, PA 19127 and instructed on the bike by Colin.  This session is free for Premium Athletes and discounted for Basic Athletes and Juniors.  Newcomers are welcome for one free trial session.  Limit of 12 athletes per session.  Call or email Colin for more details 330-647-3977         colin@backboneperformance.com

Workout Schedule

  • 6/5/14 - Criterium Focused Workout
  • 6/12/14 - Great Valley Criterium
  • 6/19/14 - Time Trial Simulation
  • 6/26/14 - Climbing Focused Workout
  • 7/3/14 - Sprint Workout
  • 7/10/14 - Road Race Simulation
  • 7/17/14 - Time Trial Simulation
  • 7/24/14 - Bike Handling Games
  • 7/31/14 - Sprint Workout
  • 8/7/14 - Long Climbs
  • 8/14/14 - Over and Under-geared Climbs
  • 8/21/14 - Long and Short Climbs
  • 8/28/14 - Field Test
Jun
23
6:30 am06:30

Indoor AM Training Session

  • Cadence

Indoor trainer session at Cadence Cycling and Multi-sport.  Generally, the focuses will be intensity, technique, steady state power, and explosive power.  These classes are instructed by Colin at 6:30 AM and will usually last around an hour.  All riders are to bring their bikes.  Computrainer Lab Model trainers with Power (+/- 2.5% accuracy) will be supplied by Cadence in their State of the Art Training Studio.  There is a 12 rider limit on these sessions.  Newcomers are allowed one free session (notify Colin ahead of time).  Call or email for more info: 330-647-3977      colin@backboneperformance.com

Jun
19
6:00 pm18:00

Outdoor Training Session

  • Cadence

Outdoor Training Session - Meets at Cadence Cycling and Multi-sport (4323 Main Street, Philadelphia, PA 19127 and instructed on the bike by Colin.  This session is free for Premium Athletes and discounted for Basic Athletes and Juniors.  Newcomers are welcome for one free trial session.  Limit of 12 athletes per session.  Call or email Colin for more details 330-647-3977         colin@backboneperformance.com

Workout Schedule

  • 6/5/14 - Criterium Focused Workout
  • 6/12/14 - Great Valley Criterium
  • 6/19/14 - Time Trial Simulation
  • 6/26/14 - Climbing Focused Workout
  • 7/3/14 - Sprint Workout
  • 7/10/14 - Road Race Simulation
  • 7/17/14 - Time Trial Simulation
  • 7/24/14 - Bike Handling Games
  • 7/31/14 - Sprint Workout
  • 8/7/14 - Long Climbs
  • 8/14/14 - Over and Under-geared Climbs
  • 8/21/14 - Long and Short Climbs
  • 8/28/14 - Field Test
Jun
16
6:30 am06:30

Indoor AM Training Session

Indoor trainer session at Cadence Cycling and Multi-sport.  Generally, the focuses will be intensity, technique, steady state power, and explosive power.  These classes are instructed by Colin at 6:30 AM and will usually last around an hour.  All riders are to bring their bikes.  Computrainer Lab Model trainers with Power (+/- 2.5% accuracy) will be supplied by Cadence in their State of the Art Training Studio.  There is a 12 rider limit on these sessions.  Newcomers are allowed one free session (notify Colin ahead of time).  Call or email for more info: 330-647-3977      colin@backboneperformance.com

Jun
12
6:00 pm18:00

Outdoor Training Session

  • Cadence

Outdoor Training Session - Meets at Cadence Cycling and Multi-sport (4323 Main Street, Philadelphia, PA 19127 and instructed on the bike by Colin.  This session is free for Premium Athletes and discounted for Basic Athletes and Juniors.  Newcomers are welcome for one free trial session.  Limit of 12 athletes per session.  Call or email Colin for more details 330-647-3977         colin@backboneperformance.com

Workout Schedule

  • 6/5/14 - Criterium Focused Workout
  • 6/12/14 - Great Valley Criterium
  • 6/19/14 - Time Trial Simulation
  • 6/26/14 - Climbing Focused Workout
  • 7/3/14 - Sprint Workout
  • 7/10/14 - Road Race Simulation
  • 7/17/14 - Time Trial Simulation
  • 7/24/14 - Bike Handling Games
  • 7/31/14 - Sprint Workout
  • 8/7/14 - Long Climbs
  • 8/14/14 - Over and Under-geared Climbs
  • 8/21/14 - Long and Short Climbs
  • 8/28/14 - Field Test