AN 8-WEEK JOURNEY TO STRONG. 2 APRIL - 27 MAY
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WELCOME TO THE
RIDE STRONG PROGRAM
Embark on a transformative journey to boost your confidence and energy, and fuel
your Summer Adventure
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"The ride classes are super well thought through with great playlists for vibe. This combined with strength classes made me so much stronger on my bike. I also feel part of a super special community sharing the same love for adventure!" ~ Olivia
Get Ready to Transform Your Ride!
How you can make this Summer one for the books with City Alps?
Imagine yourself gliding through the Alps, running, cycling, paddling, or climbing.
Feel the wind in your hair, the warmth on your skin, and the rush of adrenaline coursing through your veins.
In these moments, you experience a deep connection, confidence, and a seamless flow as nature takes over.
Yet, to fully relish these moments, it takes more than luck and the presence of nature; it demands preparation, dedication, and a well-thought-out game plan.
That's where our 8-week ride-strong program comes in!
Consider us your guide—your navigator. All you have to do is show up and put one foot in front of the other.
Your commitment? 2-3 RIDE classes and one strength session weekly. Bring good habits and structure into your weekly training routine.
In Week 1, we guide you through the program and set the stage for your initial tests. Over the next 6 weeks, we'll crank up the intensity, preparing you to peak in week 8 – the week where you shine.
After the final test? We want to celebrate your progress and ultimately City Alpers train so that we can extract more joy from getting out there on adventures, big or small. And so we cap off the program in style with a healthy, active weekend away in the Ardennes at the end of May. Put those strong legs to use!
Ready to start your journey to Strong?
Community Testimonials
The Program includes
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A structured and progressive 8-week plan
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City Alps weekly Ride and Strength classes (as set out in the program training plan)
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A short weekly educational video explaining training information for the week ahead
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Rider assessments for progress tracking
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An intuitive data dashboard to monitor, track and celebrate your progress
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Online core + strength videos (optional to build into your training schedule)
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WhatsApp group for community support and encouragement
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Finisher T-shirt upon satisfactory completion of the program (at the coaches' discretion)
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Priority booking/first access to join us for a healthy adventure retreat with the City Alps community in the Ardennes 24-26 May (cycling and/or running, sauna, cold water dips, healthy food and so much more). This weekend is all about putting those strong legs and minds to use on an adventure of your choice - we will provide you with group cycling or running options. All paces/levels are most welcome!
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The Ride classes
Throughout the program, we have created 4 different categories of RIDE classes that train each element of your 4D power (more on that below). The classes are called 'Super Sprint', 'Mighty Minute, 'Fearless Five' and 'Tender Twenty'. These classes progress and build as the program progresses.
The Strength classes
All weekly City Alps group STRENGTH classes will specifically be designed for this program - with the focus on variations of squats and deadlifts, core-based movements and single leg strength and stability. We want you to move better, cycle with more efficiency and power and to avoid injury. You can choose to do the STRENGTH training with a group in the studio or in your own time at home if you have your own equipment.
Make it work for you!
Everyone will, of course, adapt to the training plan in a slightly different way. Your training will be affected by diet, sleep and other factors such as personal stress and other life events. We take a holistic and long-term view of training and health at City Alps and always advise on being as consistent as life allows, focus on the process and the results will follow!
If you need to miss a week because of other commitments, just let us know and we can suggest how to keep your fitness up with running/home training etc - not ideal but that is LIFE and we can make it work for you!
We will be testing your 4D Power
Four-Dimensional Power (4DP) uses four key performance metrics - Neuromuscular Power (NM - 5 seconds), Anaerobic Capacity (AC- 1 minute), Maximal Aerobic Power (MAP- 5 minutes) and Functional Threshold Power (FTP-20 minutes). In short, FTP is useful, but it really only reveals an athlete’s aerobic endurance; it doesn’t reveal anything about a rider’s ability to sprint, recover from intense efforts (such as an attack), or get over a short, punchy climb. A high-intensity session for one rider with the same FTP as another may be too hard, or not hard enough; four metrics provide a more complete picture than one. All you have to do on test day, is give 100% over 4 different efforts, within one class profile.
For those who sign up to the program, we will explain how it works in more detail at the beginning of the program and in our weekly videos.
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COSTS
€347
We've put together a handy checklist for those keen to follow our 8-week program independently, whether at home, another gym, or on your outdoor bike. If you're interested, just drop your details here, and we'll send it right over.
Of course, we'd love for you to join our program, where we can help you elevate your fitness and strength journey to the next level.