At SHIFT, we don't "do" spin bikes :)
You bring your own bike and we lock your back wheel into a "Computrainer". Why your own bike? Because it's fit to YOU, it's YOUR saddle, it's YOUR shoes, and it's what YOU ride outside. This way you train on what you are most comfortable on! You will learn technique and efficiency skills on your bike which will translate directly to your outdoor riding!
Our classes are all professionally scripted 90 minute workouts. All of our coaches are incredibly talented athletes and you will learn from every single class. Yes, Ironman champions, Category 1 Professional Cyclists, professional triathlon coaches....and best yet, all terrific people who love what they do and genuinely want to help you learn and work on your fitness.
Our classes are taught with power "zones." This simply means that each athlete will have a set of power zones based on their specific fitness. Each person’s fitness is indeed different. What is so COOL about these workouts is that everyone in the class does the same workout. When the coach tells you to ride in "zone 2", for you that may be 200 watts of power and your neighbor may be at 100 watts of power. All good, all customized to your fitness level. We WELCOME everyone!
You simply have to try it! You WILL sweat, you WILL work hard, you WILL leave feeling accomplished (and likely hungry!) :)
What to Bring:
What we Provide:
SHIFT has everything you need for a great strength workout. We have a squat rack with Olympic bars and bumper plates, kettle bells, bosu balls, resistance bands, plyo boxes, rings, TRX straps, weight benches and a treadmill. You can workout on your own before or after class OR you can book a one-on-one or small group session with one of our professional strength coaches.
As a personal trainer, Kate concentrates on endurance-specific, functional training for runners and cyclists, corrective exercise prescription and rehabilitation for sport-specific injuries and dynamic, focused strength training aimed for metabolic efficiency and overall health. She has 13+ years of experience spanning from elite triathletes, cyclists and runners to those recovering from serious injuries, or looking to make a personal life shift. Kate is available for individual training, group training, boot camps and informational coaching presentations.
Great sports massage is part of your training and recovery plan. We are very fortunate to have KATE MAJOR as our professional massage therapist. Our massage room is onsite at SHIFT, so it's very efficient to follow a great workout with your massage. Kate works based on client request, so to book your appointment, simply fill out the form and she will confirm your appointment.
90 Minute Massage $145
60 Minute Massage $100
Kate is a former professional Triathlete and Squash player and was a World Champion in both sports! She became a massage therapist after retiring from professional sports.
Bike Fits & Lactate Threshold Testing
Bike Fits & Lactate Threshold Testing
We offer bike fits by appointment with Craig Upton onsite at SHIFT. A former water polo player-turned-professional cyclist, New Zealand native Craig Upton has a wealth of exercise physiology knowledge that’s made him a popular cycling coach to Tour de France and Giro d’Italia riders, as well as top Ironman athletes.
Craig measures the athlete’s body, measuring the length of the limbs between all the joints. He not only measures how long your leg/arms are, but also where knees/elbows/ankles bend. He also measures the length of your spine and measures your flexibility.
From this he gets a picture of your skeleton, which is your body's structure. With this information he then calculates where the saddle and handlebars should be in order for your structure/skeleton to sit balanced on the bike all by itself.
The reason for this so your muscles do not have to hold you on the bike, your structure sits there all by itself. This not only leaves your muscles free to pedal, but also provides the most comfortable position possible. When you are positioned like this it takes no energy to sit on the bike and you are in the best position to avoid injury. From this position he then watches your pedal technique and how you sit on the bike, to see how your bike posture is affecting your skeleton. From here he adds some fine-tuning and comes up with the perfect position.
When you are comfortable on the bike, you are also powerful!
Price: Comprehensive Bike Fit $250
We offer lactate testing with Craig Upton onsite at SHIFT.
What Is Lactate Threshold?
Lactate, your body's buffering agent, neutralizes the acid that builds up in your legs and makes them burn during heavy exertion. The harder you turn the cranks, the faster acid accumulates. Eventually, your muscles generate more acid than you can neutralize and your searing muscles force you to ease up. The point at which you begin to accumulate acid more quickly than you can dissipate it is your lactate threshold (LT) or, in riding terms, the fastest pace you can maintain for 30 minutes without feeling like your legs are on fire.
For this test, you will spend approximately 1 hour in the studio with Craig. You will warm up on the bike for approximately 15-20 minutes and then Craig will take several very small blood samples from your finger as you continue to pedal and increase the intensity of your ride. You will reach a point where it becomes difficult to turn the pedals over, indicating you have reached your personal threshold.
Craig will input your personal results into his program and then walk you through a detailed printout of your test results. He will explain what the data means, how to adjust your training to improve your fitness, and establish new power zones for your rides based on your current fitness level.
Price: Lactate Threshold Tests are $150