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.
  • 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.
  • 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.

2025 Spring Strength Session:

  • 12 spots available
  • Mondays 3/10/25 – 6/2/25, 4:45 – 5:15 warm up on spin bikes, then strength 5:15 – 6:15
  • 11 practices over 13 weeks: NO PRACTICE on 3/24 (Spring Break) and 5/26 (Memorial Day)
  • Coached by a trainer from Embark Fitness and CJC head coach Bill Warburton
  • Spring plan moves from progressive overload strength to muscular endurance and high intensity circuits.
  • Price is directly set through Embark, discounted to $17 per class for our group: $187 total
  • Email coach Bill@cogwild.com to make sure it’s a good fit before you sign up:
Spring Strength – Sign up @ EMBARK

2025 Winter Team Strength Session:

  • COMPLETED
  • Mondays 12/2/24 – 3/3/25, 4:45 – 5:15 warm up on spin bikes, then strength 5:15 – 6:15
  • EXCEPT NO PRACTICE on Monday holidays: 1/20/25 and 2/17/25
  • Coached by a trainer from Embark with 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.
  • Pricing is per session directly through Embark.
  • Email coach Bill@cogwild.com to sign up.

Indoor Winter Ride Additional 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.

Join a ride at Embark: