2025 Operation TRI-bernation℠ Training
TRIbernation - 2HR Endurance
A great base building ride to kickoff the 2025 season! Don't sit on the trainer alone - stay in the zone (literally!) and focus on the skills that will improve your cycling and your fitness.
This is a 2-hour coached endurance ride that does not let you start the season with bad habits. It focuses on good form, proper pedal stroke, aerobic engine development, and proper fueling. This class is an essential part of preparation for any build phase and is guaranteed to have your biking fitness up in time to build and peak this spring!
This class is coached virtually live via Zoom. We will use the new (free) Training Peaks Velo program or Trainer Road, but you do not need a program to participate.
Sundays 7:30am - 9:30am
January 5 - March 2*
TRIbernation - 1HR Interval Ride
Time in the saddle and working various intensities at the right time of the season is required to improve your cycling fitness.
Consistency is key to developing aerobic power, endurance, fat burning ability (increased O2 to create energy), and ultimately your FTP.
The Wed evening classes will incorporate a variety of intensities aimed at improving your VO2 max - meaning everything we just mentioned.
You will start with shorter VO2 max, sweet spot, and threshold intervals and over the course of the session increase the length and intensity in a scientific format that yields results.
This is included with your Sunday class.
Wednesdays 6:30pm
January 8 - March 5*
Power 2 Perform
Power 2 Perform
If you really want to work on developing power, this small group training session with Coach Dorrer and up to 10 riders will help! 8 weeks of power specific development will not only boost your FTP but improve your overall riding and climbing ability. Unlike a regular class, the coach will guide you through each power session and analyze your data to make adjustments to your program that will keep you progressing. Plus, in this small group session she can monitor your heart rate and power targets in real-time, and the motivation of others in the session will push you farther than you imagined!
Limited to 10 riders. Trainer Road program required and offered at 50% off annual price. Best done after a month of TRIbernation base.
Fridays 6am - 7am
February 7 - March 28
Race Day Planning
Best Bike Split Race Day Analysis
Coach Dorrer will use an advanced program to help you determine your best outcome on the bike course on race day. The results are amazingly accurate! After inputting data, she can create a variety of optimizations in things like pace, weight, drag, weather and other factors to determine your best performance. She will help you determine your level of intensity on the bike and consider if you plan to run off the bike and how far. You will receive a review of the race course which shows estimated wind direction on each section and a “cheat sheet” for recommended course specific power training targets. You can load the available route into Zwift and train the course and proposed power on your smart trainer prior to race day. This data and power training is the best way to attain your best bike split on race day!
Discount of 50% after your first BBS order - email coach to apply.
Lactate Testing
During exercise, the body creates lactate which builds up in the blood stream. Knowing your lactate threshold is useful for both recreational and serious athletes to determine how to train and what pace or effort can be sustained during endurance sports. Your lactate threshold is a good predictor of submaximal fitness and can aid in solidifying specific training zones based on the level of lactate produced at specific efforts as tested during either a bike or treadmill test. It is measured by drawing a small drop of blood in intervals during one of these tests. The blood sample is entered into a device that indicates the lactate level and interpreted by Coach Dorrer to create your zones. Each test takes about 45-60 minutes.
Tests can be done as a baseline and then monthly or your fitness changes. Lactate testing will help you nail your race day performance by allowing you to target an effort within your ability.
Training Options
Private or Semi-Private Coaching
Private or semi-private session on the bike to work on any aspect of cycling. Examples include learning how to clip in and out of pedals, proper gearing, cornering efficiently, hill climbing techniques and more!
60 minute session
$150
Personalized Cycle Training Plan
Perfect for the cyclist preparing for a specific event whether it's at 10k Time Trial or a 7 day high mileage endurance ride. This is a personally developed on-line training plan that provides just the right amount of workload to prepare the athlete for their event. Personalized cycling plans also include strength training specific to developing the athlete and as prehab/rehab routines. Minimum 6 months.
$200/ month
Cycling Skills Development Clinic
Skills development clinics for novice and experienced cyclists to develop technique, agility, balance, cornering, braking, and other aspects of cycling that give the rider confidence to ride faster and stronger. Small group and semi-private clinics are available. Click to find out when our next clinic takes place or to schedule one for your own group.