Triformance Central Ohio indoor cycling classes designed JUST FOR Cyclists and Triathletes!

FINALLY! Central Ohio indoor cycling classes designed JUST FOR Cyclists and
Tired of the same boring indoor spinning classes, bored to death in your basement, banished to
a trainer and VHS movies?

Our high-intensity indoor cycling classes are designed on the concept of Blood, Sweat & Gears
meets Exercise Science. These classes are designed specifically to take triathletes and cyclists
to all NEW performance levels. Enjoy professionally led group rides, on the comfort of your
own bike. We know your training time is valuable, so don’t waste it at stop signs, dodging traffic
and dealing with the elements, and wondering with all the distractions if you are keeping in the
correct HR zone. Get in on the action NOW and join one of our custom designed training
programs. Perfect for any experience level! Classes start the week of January 9th.

You will need Heart Rate Monitor, Trainer Skewer (10$, in stock), Towel(s), Running
shoes, and of course Your Bike.

Indoor Cycle X
This 90-minute workout is specifically built to address Aerobic Endurance, Strength and Speed
Skills. All the necessary skills needed to form that perfect foundation for great racing this
coming season. Join WES as he coaches you through 60 minutes of riding, with a 30 minute
Core/Functional Strength intermission in each class. This class is custom built to insure and
prepare your body for another season of racing. Designed to provide you with muscle balance,
flexibility and cycling economy; guaranteeing you get the most out of your bike when you need
it…RACE DAY! The 6 week/12 session class will begin and end with a Time Trial to establish
proper HR zone for training as well as aid in gauging improvement throughout the season.
Instructor: WES, Owner Triformance
TUES/THURS mornings 5:30 to 7:00am 6 week package ONLY $155 (Drop in class $15 IF
TUES/THURS mornings 9 to 10:30am 6 week package ONLY $155 (Drop in class $15 IF
**NO mix and matches

2 the Core
Take advantage of indoor training time this winter and incorporate two “core” workouts in one. 2
the Core focuses on aerobic base building and efficient technique on the bike (45 to 75 minutes)
followed by building core endurance and stability off the bike (15 to 45 minutes). As a cyclists or
multisport athlete a strong, stable core is crucial to your performance over the long haul. This
class will teach you to integrate your core work with other body weight exercises.
Neuromuscular activation, dynamic flexibility and functional strength moves will also be
Instructor: Lauren Updyke, MA,
Mondays: 6:00-8:00 PM…6 week package ONLY $78 (Drop in class $15 IF available)

Cycle Power Plus
This indoor cycling class focuses on efficiency and form while building the athlete’s aerobic
base on the bike and strength off the bike. Using perceived exertion, heart rate, and/or power,
athletes will be lead through a series of intervals designed to improve your fitness on the bike.
The remainder of class is a structured strength workout designed to increase strength off the
Note: Participants will complete an aerobic assessment AND functional strength/flexibility
assessment during the first class. This information is used to determine effort levels and
appropriate exercises in following classes. This class is an excellent way to supplement your
strength training program.
Instructor: Lauren Updyke, MA,
Wednesdays: 6:00-8:00 PM…6week package ONLY $78 (Drop in class $15 IF available)

Big Spin Pump
Spend 90 minutes minimum building your aerobic base this winter, followed by a challenging set
of strength exercises using bands, bosu’s body weight and eventually the TRX suspension
trainers. Suspension trainers allow you to utilize your own body weight to create very effective
full body strength exercises and incredible core strength. If you are bored of the same old
dumbbells and machines are your regular gym this is a GREAT way to supplement your
strength routine.
Instructor: Lauren Updyke, MA
Sundays: 8:00 AM – 10:00 AM…6 week package ONLY $100! (Drop in class $20 IF

Want a FREE SAMPLE? We are offering FREE classes on:
Wednesday, December 28
6:00-7:00 PM 2 the Core
7:20-8:20 PM Indoor Cycle X
Thursday, December 29
6:00-7:00 PM Cycle Power Plus
7:20-8:20 PM Indoor Cycle X
Friday, December 30
6:00-7:00 PM Big Spin Pump
7:20-8:00 PM TBA
Limited availability…call now to book a spot…575-BIKE (2453)
or E-Mail
*** TRIFORMANCE reserves the right to change Times, Content and Dates
of classes.