Intensive off-season conditioning helps bikers gear up for spring

It's pouring outside, so thick that the rain splatters against the windows of the brick building on the Magnuson Park campus. The bicyclists inside, attending Cycle University's off-season conditioning program, pedal in place and with purpose.

They already have been led through intervals — staggered levels of exertion — for about an hour, but now it's time for a few groans. They begin a series of 45-second "spins" that tax their lungs and muscles and cap the workout focused on building a conditioning base for further workouts.

Veteran racer Ed Ewing, who seems almost as funny as he is fit, faces the 20 cyclists. He is sandwiched by television screens showing various races and below a board displaying workout instructions and inspirational quotes.

The cyclists, of all genders, statures and experience, have been pulled along by the rhythm of pounding music and each others' pedaling. But now, it's all out for a few seconds, rest, all out again, rest and so on.

The 17-week InCycle program, which costs $575 and includes classes three times a week, aims to prepare riders for spring, when the weather is more apt for outdoor treks. Both the Magnuson class and a similar one in West Seattle are full, further testament of Seattle bicycle love.

Some of the participants just want to be good enough to keep up with a group when outdoor riding season gets going. Some want to challenge themselves with endurance races. Some just want to get in better shape. There were a few spots open during a recent Saturday morning class, so a professional rider who didn't feel like getting soaked balanced his bicycle on a roller and rode with the group.

Most of riders bring in their own bikes and anchor them in stands. Others use spinning bikes. But all of them have had their own dimensions fitted to what they ride. While the pace is the same for all, they work in their own heart-zone ranges. During the first week, they had their fitness levels assessed, so each knows the level she or he should be working at and not try to keep up with someone else.

In fact, says Cycle U president and head coach Craig Undem, much of the initial week is a writing exercise. Actually, it is an imagination task. He has participants set goals and optimum outcomes.

"The mind runs the body, so we coach the mind as well as the body during InCycle," he says. "We get people to write down and think about compelling visions and goals for their health and remember why they are doing what they are doing. It reinforces their commitment and strengthens their choice to prioritize and improve their health through cycling."

The InCycle program is built on the concept of periodization, which is built upon undulating workouts designed to create physiological adaptations. Early classes focus on building the aerobic foundation. In later ones, when it is time to work on the anaerobic system, intensity increases but volume becomes more moderate. Toward the end, riders go though the "peak phase," which more closely targets their specific goals.

Seattle attorney Phil Sanford has re-enrolled for another season, after the program helped him prepare for a ride this past summer in the French Alps. His wife, another avid rider, has enrolled, too.

"In this town, a lot of people join gyms, but do they go?" he says. "Basements are full of treadmills and rowing machines that go unused. Procrastination rules. When you sign up for InCycle, there is accountability. There are no saunas or hot tubs, and certainly no lattes. It's three days a week for a total of about five hours. It's directed training. You will work hard, harder than you would on your own."

Undem also urges cyclists to find their own balance and tailor their workouts — and commitment — to life going on around them. That's good advice when the weather gets nice, too. Sometimes you want to let it all hang out. Sometimes, you need to back off and take it all in as you churn the pedals.

For more information, go to www.CycleU.com.