Power Training with M2
October 16th, 2009 |
(In addition to Kathleen’s Core training, we’re offering a deal with M2 Revolution for Mission Cycling members this winter. We did an intro class to check it out…)
Michael McCormack owner of M2 Revolution invited Mission Cycling in for a free introduction class at his indoor cycling gym [plus a special deal for Mission Cycling members - see below]. Wait. I know what you’re thinking. Is this going to be a story about spin class? We’ve all taken at least one spin class at our local gym and feel kind of weird doing so. Listening to that cheerleader on the spin bike yell, “Are you happy today?!” or, “Let’s count down from 20. Everyone!” All this to Hey Jealousy by the Gin Blossoms. There is never a good time for that song. Or that kind of spin class. M2’s classes aren’t that kind of spin class.
Michael’s workouts at M2 are geared towards an individual cyclists’s fitness, easily measured by cadence and wattage (not good vibes and touchy-feely-ness).
How is this Michael character qualified to teach this class? Well, first of all, he has a great head of hair. Second, Michael is best known for having won Ironman Canada in 1991 (8hr16min) & 1995 (8hr31min), breaking bike, run, and course records while defeating many of the sports top professional athletes. He’s also participated six times in The Ironman World Championships in Kona, Hawaii with a best finish of 11th place (8hr38min). He was one of the stronger cyclists, at the professional level, by employing 50-70 minute indoor cycling session twice per week . So, why not create classes to help other cyclists become stronger on the road? Oh, and he’s trained Olympic athletes and had pro cyclist Floyd Landis in his studio for classes. Pretty cool.
M2 uses CycleOps, stationary bikes hooked up to cadence and wattage meters (and heartrate monitors if you wanna bring your strap). You don’t have worry about bringing your road bike in. Just bring shoes, a towel and some water or whatever fancy performance drink you’re into.
The bikes are also all setup with SPD pedals so you can bring your cycling shoes. And if you don’t have SPD cleats on your shoes you can bring your pedals and swap them out. He has a wrench. But that probably takes too much time. It’s definitely easier to just pick up some budget cycling shoes and hook them up with SPD pedals.
You can also easily mimick your road bike position by adjusting any or all four of the moveable points on the bike. There is a number associated with each position, so after you’re all comfy and cozy on the bike, you can remember your positions for the next time. Comforting like the voice of Bob Ross, that painter on PBS. You know the guy, “Let’s put a tree right there, shall we? Happy trees. There we go.”
When I first met Michael, he said “if you come twice per week, you can easily add 30 watts to your average power output.” I had no idea what this meant but he was excited about it. As previously mentioned, his workouts are designed around power and cadence and each bike is equipped with a contraption showing both of these numbers.
Our Mission Cycling class started with a warm-up just like all of his classes. It’s not just spinning your legs to warm up either. You focus on your pedal stroke for short sets – like 30 seconds or so. Even the warm-up is geared toward improving your cycling ability. We were taken through a variety of sets as we were told to hold a certain cadence and wattage number. Most of us went out too hard and had to dial back the resistance to finish the set. This is an easy mistake to make.
(sometimes, depending on how he’s feeling, Michael will put some inspiration up on the big screen – this time we got the 2006 edition of Paris-Roubaix.)
Back to the power thingy. When Michael says, “This set is 4 minutes at 90 plus cadence and 80% watts, (so,you need to know your 100% watts).” I got a C- in Mr. Robinson’s Algebra class, so I was nervous when I first heard math was involved. Anyway. To get your 100% max wattage, Michael has specific classes designed to test this. You basically work as hard as you can hold for two ten-minute sets – keeping an eye on your watts. That is your 100% number. This is the number that will go up by at least 30% if you stick to the classes. This is the number that will translate into a much faster climb over Camino Alto, for instance.
As the class progresses, Michael will come around and make sure everyone is dialed in and understanding what their numbers are saying about their performance. It’s a big class but he manages to get around to help anyone out who needs it.
Because of the intensity on these bikes you can get more of a workout in these 50 minute sessions then a 50 mile spin to Farifax and back. You will sweat. And you’ll definitely feel it when you try to walk up the stairs to your apartment afterward.
After our intro class, Sean (aka ‘Smartie Pants Jones’, aka, ‘The Professor’) said, “I’ve never sweated that hard biking before. Others were speechless as the sweat continued to pour off them. And this was just an intro class.
M2’s gym has everything you need to loosen up, get an intense workout and stretch things out afterward. In addition to the cycling-specific classes he offers classes that also focus on core strength.
Big thanks to Michael for setting us up with a great intro. In addition to supplying us with pizza and beer, he’s also offering Mission Cycling members a great deal:
Gold Pass (3 months unlimited classes) $270 (this is a 10% savings for MC members). Note that the Gold Pass includes all cycling classes and strength/TRX classes.
10 Class Package : 10 classes to be used in 12 weeks is $180 plus an 11th class for free for MC members.
Powertap Hubs/Wheels: (check your watts on the road!) 15% discount and 20% with purchase of a Gold Pass.
M2 Revolution
1440 Bush Street
San Francisco, CA 94109
For schedules and more info check out: M2rev.com
So, there’s not excuse for losing bike fitness this winter. Sign up for these classes, grab a MC buddy and get strong.
One Comment to “Power Training with M2”
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Oct 19th, 2009 at 1:33 pm |
Wow, that "worked" pic of Josh and I looks insane. Still had a blast at this. I'm definitely gonna join M2. Thanks for the introduction and discount MC! |
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