Strength Training

We partner with Dorian Adam at Embark Fitness to provide year-round strength training and winter indoor cycling for our team.

  • For riders ages 13 – 18 who want improve fitness, athletic ability and durability.
  • WHAT: Periodized strength & endurance program that meets athletes where they are and measures improvement.
  • WHY: Once riders are training multiple days per week for many months it’s important to balance cycling adaptations with other movements; plus it’s an educational environment where we discuss science, nutrition, training habits and help riders reach their fitness goals.
  • REQUIRED: Must be ready to do challenging physical work, follow instructions in the weight room, and be self-motivated to improve. Talk to Coach Bill to make sure this is a good fit for you, and you’re welcome to do come one time to check it out before you commit.

2024 “Winter 1” 8-Week Team Strength Session:

  • 12 spots available
  • Mondays 1/22/24 – 3/11/24, 4:30-5:30 PM
  • Coached by Dorian Adam, owner Embark Fitness and CJC head coach Bill Warburton
  • Winter plan: varied progressive external and body weight loading focus on eccentric work, weekly circuit with variable heart rate intervals for power, acceleration, speed. Recovery time built into session.
  • Includes 2 FTP tests (Functional Threshold Power) on 1/29/24 & 3/4/24. Cycling shoes (SPD) are preferred but not necessary and loaners available.
  • Additional workshop on nasal breathing for performance cyclists (date TBD).
  • $135

2024 “Fall Strength” 10-Week Team Strength Session:

  • 12 spots available
  • Mondays 9/16/24 – 11/18/24, 4:30-5:30 PM
  • Coached by a trainer from Embark Fitness and CJC head coach Bill Warburton
  • Fall focus on explosive power, speed work and muscular endurance.
  • May include warm-up or short sessions on the spin bikes — and possibly an FTP test.
  • $165
  • Sign up is directly through Embark and you need a waiver on file:
sign up FOR FALL 2024

Indoor Winter Ride Options

Performance Cycling with Stages

CJC riders can join any of the daily instructor-led rides available at discounted 10-class pack rate. Data driven program yielding all ride metrics to track performance.

Suggested rides to join:

  • Monday 6a – with Abbi Hamlin (elite rider, nutritionist and coach)
  • Monday / Weds – 7:15a with Derek Cuny (former pro, now local shredder and coach)
  • Tuesday 5:30p – with Sarah “Eddie” Edwards (Cog Wild guide, elite rider, assisted CX Team)
  • Wednesday 6a – with Jen Leubke (former pro rider and triathlete, now elite rider and coach)
  • Thursday 6p – with Sarah “Eddie” Edwards

Join a ride: