How much fitness do you want?
Maximum Velocity Program
Joe Friel, cycling coaching guru, says "A steady diet of slow moderate riding will not improve peak performance. You must ride at intensities high enough to improve the three most critical markers to performance improvement: aerobic threshold, lactate threshold and velocity at VO2 max (Friel, "The Mountain Biker's Training Bible", 2000)."
This is the cornerstone of the IPF MVP Training Series, and this year that approach has been refined by Liza Rachetto, founder of Liza Coaching. She's created the perfect training methodology for century riders of all levels, as well as recreational riders looking to get the most out of their time in the saddle.
Combine our award winning cycling specific core strength training with our approach to on-the-bike training and you have the most comprehensive century training program in the San Francisco Bay Area. She's also rides for the Primalwear/MapMyRide Pro Women's Cycling Team and she's bringing some friends with her!
Whether you are training for your first century ride, earning bragging rights with a local group, or trying to ride against the clock to crush it, the Maximum Velocity Program (MVP) will help intermediate to advanced riders achieve their cycling fitness goals.
Elite Level Coaches:
- Women's Giro d'Talia
- Former Team Dir for USA Women's Nat'l Team, Women's Tour de France
- Gold Medal Olympian Swimmer
- Paralympic National Champion Cyclist
- Former Domestic Pro Racer
- Team Director for a pro women's race team
- USA Cycling Level 2 Certified
- Ironman Triathletes
- Catergory 2 MTB Competitors
- Plus the finishers of the most difficult double centuries, the Death Ride, the Furnace Creek 508, Race Across the West and the hardest centuries you can enter.
- 3-Day Training Camps
- Skills Clinics
- Team Events, click here for more information.
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If you want to learn how to ride a bike this spring, IPF is definintely the team to join! Please send an email to info@integratefitness.com for more information.
Click to join ipfmvp
Learn From Professional Cyclists!
- Learn from professional cyclists. Other programs claim to have professional coaches, we actually do!
- A proven off the bike strength training program
- Proven core strength training in a group setting
- Coached weekday hill repeats and interval training in Los Altos Hills, Portola Valley and Woodside
- Video analysis on the fly of your form and technique
- Field tests to measure fitness gains and place you in ride groups
- Instructors will also be assigned to groups to guarantee the continuity of your MVP experience
- Bike handling skills work
- Access to a Yahoo! group where you will receive: program updates, field test times, a word doc calendar of weekly meeting locations to plan ahead, progressive weekend rides complete with ride routes as well as the ability to connect with other participants to organize yourselves for weekend rides
2012 MVP Pricing
Sign up by Tue April 3, 2012 to receive the following rates for this year's Maximum Velocity Program:
- $265/mo With Two IPF Group Class/Week + MVP
- $215/mo With One IPF Group Class/Week + MVP
- $75/mo Prepaid for MVP Without IPF Group Class Participation
- $15 Drop In
After April 3, 2012, the following rates will apply:
- $285/mo With Two IPF Group Class/Week + MVP
- $235/mo With One IPF Group Class/Week + MVP
- $95/mo Prepaid for MVP Without IPF Group Class Participation
- $15 Drop In
If you rode with us in 2011, as our way of saying THANK YOU, you will be grandfathered in at your 2011 rate and not subject to 2012 fees. Please send an email to info@integratefitness.com to see if you qualify.
Pay Online
PLEASE NOTE:
If you rode with us in 2011, as our way of saying THANK YOU, you will be grandfathered in at your 2011 rate and not subject to 2012 fees. Please send an email to info@integratefitness.com to see if you qualify.
If you would like to prepay for the MVP Training Series, or want more information about the program, send an email to info@integratefitness.com. Please join the MVP yahoo group to complete program registration after you have paid.
Meeting Locations
| APRIL | Meeting Location | Road Used | |
| Tue | 3- Canada Rd Field Test | Field Test Location | Canada Rd |
| Thu | 5- Pacelining/Eschelon on Canada Rd | Woddside Town Hall | Canada Rd |
| Tue | 10- Taafe Rd Repeats | Univ/Edith | Taafe Rd |
| Thu | 12- Robleda Rd 1:00 Efforts | Univ/Edith | Robleda Rd |
| Tue | 17- Black Mtn Rd 1:00 Repeats | Univ/Edith | Black Mtn Rd |
| Thu | 19- NO MVP WORKOUT: SEA OTTER CLASSIC | Laguna Seca | Monterey! |
| Tue | 24- Alpine Rd Fun! | Old Alpine Inn | Alpine Rd |
| Thu | 26- La Paloma Muscular Mashing | Univ/Edith | La Paloma |
| Also, MTB night | |||
| MAY |
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| Tue | 1- Pacelining | Field Test Location | Canada Rd |
| Thu | 3- Fremont Fast Feet night on Canada | Univ/Edith | Fremont Rd |
| Tue | 8- Concepcion Rd Repeats | Univ/Edith | Concepcion |
| Thu | 10- Portola Rabbit Chase | Old Alpine Inn | Portola Rd |
| Tue | 15- BLANDOR YAY!! | Univ/Edith | Blandor Way |
| Thu | 17- Elena Out and Backs b/t Robleda/FHCC | Univ/Edith | Elena Rd |
| Tue | 22- Taafe Terrors! | Univ/Edith | Taafe Rd |
| Thu | 24- MTB/Miranda Sprints | Univ/Edith | Miranda |
| Tue | 29- Ascension/Anacapa Awesomeness | Univ/Edith | Ascencion Rd |
| Thu | 31- 40minutes of fun:Horseshoe From Hell! | Univ/Edith | Westind Loop |
| June | |||
| Tue | 5- Canada Rd Field Test | Field Test Location | Canada Rd |
| Thu | 7- Fremont Fast Feet by Pinewood School | Univ/Edith | Fremont Rd |
| Tue | 12- MTB/La Baranca Repeats | Univ/Edith | La Baranca |
| Thu | 14- VO2 Max Efforts on Elena | Univ/Edith | Elena Rd |
| Tue | 19- Victory on Vizcaino! | Univ/Edith | Vizcaino Rd |
| Thu | 21- Practice group riding on Canada. | Field Test Location | Canada Rd |
| Tue | 26- Golden Oakies!! | Old Alpine Inn | Golden Oak |
| Thu | 28- La Paloma Power Punch | Univ/Edith | La Paloma |
| Also, MTB night | |||
| July | |||
| Tue | OFF FOR 4th OF JULY | OFF | OFF |
| Thu | 5- Field Test on Canada | Field Test Location | Canada Rd |
| Tue | 10- Concepcion Rd Fun/MTB night!! | Univ/Edith | Concepcion |
| Thu | 12- Fremont Fast Feet by Pinewood School | Univ/Edith | Fremont |
| Tue | 17- Blandor YAY!! | Univ/Edith | Blandor Way |
| Thu | 19- Robleda to FHCC Out And Backs | Univ/Edith | Elena Rd |
| Tue | 24- Altamont Rd | Univ/Edith | Altamont Rd |
| Thu | 26- MTB/Miranda Sprints Fast Feet | Univ/Edith | Mirdanda |
| Tue | 31- 40 minutes of fun: Horseshoe from Hell!! | Univ/Edith | Westwind Loop |
| August | |||
| Thu | 2- Canada Field Test | Field Test Location | Canada Rd |
| Tue | 7- MTB/ Beauties on La Baranca Rd | Univ/Edith | La Baranca |
| Thu | 9- Vizcaino Victory! | Univ/Edith | Vizcaino |
| Tue | 14- Taafe Rd above Altamont | Univ/Edith | Taafe Rd |
| Thu | 16- 20 mile Group Ride!!! | Univ/Edith | Portola Loop |
| Tue | 21- Alpine Rd Group Fun | Old Alpine Inn | Alpine Rd |
| Thu | 23- La Paloma Power Punches | Univ/Edith | La Paloma |
| Also, MTB night | |||
| Tue | 28-Blandor YAY!! | Univ/Edith | Blandor Way |
| Thu | 30-20 mile group ride! | Univ/Edith | Portola Loop |
September |
|||
| Tue | 4-OFF FOR LABOR DAY | OFF | OFF |
| Thu | 6- Canada Field Test | Field Test Location | Canada Rd |
| Tue | 11- Concepcion Fun/MTB Night | Univ/Edith | Concepcion Rd |
| Thu | 13- Fremont Fast Feet | Univ/Edith | Fremont Rd |
| Tue | 18- Anacapa/Ascencion | Univ/Edith | Anacapa Ascension |
| Thu | 20- Robleda to FHCC Out and Backs | Univ/Edith | Elena Rd |
| Tue | 25- Blandor YAY! | Univ/Edith | Blandor Way |
| Thu | 27- MTB/Horseshoe From Hell | Univ/Edith | La Paloma Loop |
| ***With the EXCEPTION of the MONTHLY FIELD TESTS ON CANADA RD at 6:30pm, ALL workouts start at 6:15pm. | |||