Club Library
Bike Training DVD's
Spinervals 1.0: No Slackers Allowed
Join Coach Troy and 20 competitive cyclists in this 45 minute high intensity workout. An exciting combination of interval sets including ladders, superspins, tempo sets and sprints, "No Slackers Allowed" is for any athlete hoping to improve all aspects of their cycling fitness.
Spinervals 2.0 Time Trial Special
The Time Trial Race of Truth! You against the clock. In Spinervals 2.0 - Time Trial Special, you will prepare yourself for the race against the clock with sustained intervals above your 40k Time Trial Pace. Perfect for serious time trialist or triathletes, this 60 minute workout will increase your anaerobic threshold pace faster then you ever thought possible
Spinervals 4.0 Muscle Breakdown
In order to become a stronger cyclist, you need to overload your system and break it down. Overload followed by rest and proper nutrition allows your muscle to rebuild and become stronger. In Spinervals 4.0 - Muscle Breakdown, you will experience a level of training intensity that does just that breaks the muscle down! A variety of effective interval sets in this 45 minute workout add up to one of the best indoor cycling workouts ever produced!
Spinervals 5.0 Mental Toughness
Mental toughness is about learning how to tolerate discomfort. It is about training your mind to take your body to a new level. Spinervals 5.0 - Mental Toughness, is a 90 minute workout with the emphasis on steady state intervals. In the middle of the workout , you will actually hop off the bike and participate in a set of Isometric squats the ultimate 'mental toughness' developing drill. This is the ideal workout for those longer sessions necessary to develop high-end aerobic conditioning. A great addition to your Spinerval Video collection!
Spinervals 7.0 : The Uphill Grind
Hills... You either love 'em or you hate 'em. Our cast of elite female cyclists, triathletes and road cyclists suffer with you while developing incredible hill climbing strength! Join Coach Troy and the group for the ultimate 45 minute hill training workout video. Train alongside U.S. Olympic Triathlete Joanna Zeiger as she prepares for world class competition!
Spinervals 8.0 Recovery & Technique
After the hard "hammer sessions" with your buddies, do this workout for maximum technique and cycling skill development. Coach Troy takes you through several technique building sets including one-leg spinning drills and high cadence super spins.
Spinervals 9.0 : Have Mercy
What word describes this DVD? "Have Mercy" is a 2 hour compilation of the hardest intervals sets from other Spinervals DVD Workouts! Remember the brutal acceleration sets? The race simulation? The sprint sets? Well...do them one after the other and you have one of the toughest two hours you can spend on an indoor trainer!! You'll be begging Coach Troy to "Have Mercy".
Spinervals 10.0 Ride & Stride
Master the bike to run transition using Ride & Stride, the ULTIMATE brick workout for triathletes! This workout is for cyclists too! Coach Troy simultaneously conducts a highly effective cycling workout interval session that will prepare the cyclist for time trial efforts.
Spinervals 11.0 Big Gear Strength
Develop cycling specific strength and power with this incredibly effective workout. Join Coach Troy Jacobson and the athletes of Team Excel in this hour long session of big gear low cadence strength building intervals designed to increase your power output and speed. This workout is a MUST HAVE for any serious cyclist.
Spinervals 12.0 Recharge
Keep your leg muscles supple and relaxed between your hard workout days. This lower intensity workout designed to promote technique development and faster recovery. Recharge is the perfect workout for your easy days.
Spinervals 13.0 Tough Love
This is an incredible 3-hour interval session designed for the cyclist preparing for long distance events such as centuries, road races or Ironman distance triathlons. This brutal but effective 3 hour workout will increase your endurance, strength and confidence better than any other! Learn why Coach Troy says 3 hours on the trainer is worth over 4 hours on the road!
Spinervals 14.0 Totally Time Trial
They call it the race of truth - athlete versus the stopwatch. There is no better measure of a cyclist's fitness. Perfect for any rider getting ready for a time trial or simply wanting to increase their lactate threshold!
Spinervals 15.0 Have Mercy the Sequel
By popular demand, we've developed one of the most challenging workouts you'll ever do on a bicycle and created Spinervals 15.0- Have Mercy!, "The Sequel". This brutally intense 2 hour workout is a compilation of some of the most demanding interval sets from Spinervals 8.0 through 14.0 designed specifically to make the fittest athletes suffer and beg Coach Troy to once again 'Have Mercy"!!
Spinervals 16.0 Aero Base Builder I
"Aero Base Builder I" is an 80 minute workout focusing on technique and 'aerobic' or 'blue zone' intensity training. Join Coach Troy as he guides the cast of elite athletes through a structured and highly effective aerobic workout that will greatly enhance your fat burning metabolism, capillary density and other physiological parameters important to maximizing your peak fitness.
Spinervals 17.0 Aero Base Builder II
'Aero Base Builder II' is a steady aerobic session that will help you maximize your fat burning metabolism. Follow Coach Troy as he has you build on your cadence throughout the workout with short work to rest ratios for maximum aerobic benefits.
Spinervals 18.0 Aero Base Builder III
Maximize the development of your aerobic base this post season with Coach Troy's 'Aero Base Builder' additions to the Spinervals Competition series. These structured 'aerobic' intensity cycling workouts are designed to enhance your aerobic energy system and prepare your body for the harder, anaerobic training that will take your fitness to a new level! Join coach Troy for this workout designed to improve your capillary density and mitochondria activity in the muscle, allowing more oxygen to reach your working muscles and be converted to energy for greater endurance during competition.
Spinervals 19.0 Bending Crank Arms
Building maximum strength on the bike is best achieved by working hard and generating force in a range of motion specific to cycling. In Spinervals 19.0 - "Bending Crank Arms", Coach Troy guides you through a muscle building, cycling specific strength workout that will make you stronger and more powerful.
Spinervals 20.0 The Sprinting Machine
Get ready to sharpen your leg speed and improve your maximum power output by doing this high intensity workout with Coach Troy. Spinervals 20.0 - The Sprinting Machine, will enhance your short burst sprinting abilities by developing those hard-to-reach fast twitch muscle fibers and improving your nervous system response.
Spinervals 21.0 Aero Base Builder IV
Develop your aerobic endurance system with this highly effective aerobic base building workout with Coach Troy. Join Coach Troy Jacobson and over 95 cyclists from Ft. Wayne , Indiana and surrounding communities for this workout designed to enhance your aerobic capacity.
Spinervals 23.0 Time Saver I
Short on Time? Train with 200 Athletes to these 30 minute workouts! Workout A: Technique Workout B: Tempo/TT Workout C: Power/Sprint
Spinervals 24.0 Hillacious Climbing
Learn to Climb as if you have HELIUM in your Tires! Learn to DEFY GRAVITY and climb as if you have HELIUM in your tires! HILLacious is a tough workout that will challenge even the most experience cyclists but promises to improve your climbing strength and technique. Join Coach Troy and several athletes representing the Great Harvest Bread Co., a national bakery franchise that makes delicious, whole grain foods for healthy and active lifestyles, for this HILL focused workout taped on the rooftop of the Maryland Science Center, overlooking the majestic Baltimore Inner Harbor. During the workout, you'll be coached through interval sets focusing on gradual climbs of 4-6% grade, rolling hills and steep, short climbs of 10% grades. This is an excellent workout for anyone who wants to climb faster! SPECIAL BONUS FEATURE This DVD includes a special bonus chapter on proper hill climbing technique with Coach Troy. * Compatible with LeMond RevMaster and all stationary trainers * Has a 'music on/music off' option allowing you to listen to your own music * Difficulty level: 9.5
Spinervals 25.0 Aero Base Builder V - The Compilation
A 2 Hour Aerobic Workout combining the BEST of Aero Base Builders I thru IV Aerobic Base training is an important factor in any serious endurance athletes training program. Coaches agree that that more expansive an athlete's aerobic foundation becomes, the more efficient that athlete becomes at utilizing oxygen, enabling them to go longer and faster. Aero Base Builder V by Coach Troy is an aerobic base training session combining some of the best sets from the first four Aero Base Builders in the Spinervals Series in a 2 Hour workout. Athletes will find this workout to be ideal for longer aerobic training sessions and will enjoy the variety this workout has to offer. * Compatible with LeMond RevMaster and all stationary trainers * Has a 'music on/music off' option allowing you to listen to your own music * Difficulty level: 7.5 * Running time 120 Minutes
Spinervals 26.0 Hardcore 100 - 3 discs
Dramatically boost your endurance and aerobic capacity for long distance cycling events with Spinervals 26.0! The Hardcore 100! This workout comes on 3 disks and includes over 5 hours of progressively challenging interval sets. If done at a speed of around 18 mph, experienced cyclists can ride over 100 miles, simulating an actual Century Training Ride! Incorporated into a smartly designed training program, ultra long distance training has been shown to burn large amounts of stored fat, improve fatty acid metabolism, improve muscle endurance and boost aerobic capacity. This workout is highly recommended for athletes preparing for Century cycling events and Iron Distance Triathlons and will challenge even the most experienced and hard core cyclist! Now get ready to train long and hard with Coach Troy and the focused athletes doing The Hardcore 100!
Real Rides
Power: A progressive 8 week training regime adding intensity and duration
General bike
20 min warm up 40 min intermediate or a 1 hour pro ride.
Lance Armstrong - The man behind the legend
Free spinerval workout of the week http://www.spinervals.com/public/226.cfm
Strength & Yoga Training DVD's
Yoga Conditioning For Athletes - Rodney Yee
Yoga power workout to increase strength and improve performance in any sport
Yoga for cyclist
An innovative yoga programme aimed at cyclists.
Human Lab
The easy to use program allows you, in the comfort of your own home, to assess your body's biomechanical weaknesses. The program will then generate the customised exercises you need to remove the problem and improve your performance.
Strendurance 1.0
1.0 - 12 Week Strength Development Program
A comprehensive, full body 12-week training program designed to help the serious endurance athlete increase muscle strength and endurance. Seven 20-30 minute workouts are included on this DVD.
Improve your full body muscular strength and endurance for maximum performance with Strendurance!
Serious endurance athletes know that in order to get better in their chosen sport, whether it be cycling, swimming, running or triathlon, they need to do large volumes of sport specific training. Often times, an effective muscular strength and endurance development program is absent due to a lack of time and availability.
The StrEndurance Training Program was developed to address this problem by offering serious endurance athletes an effective alternative to traditional 'gym-style' training programs. The 12-week program contained in this DVD offers six, 20-30 minute workouts designed to be completed in a progression, allowing for a steady rate of overload and adaptation for maximum gains in muscle strength and endurance. The goal of the endurance athlete is not to 'bulk up' with unwanted mass, but rather to boost one's muscular capabilities and the StrEndurance program accomplishes this goal!
This workout DVD contains SIX workouts or 'phases' to be done over a 12-week period in addition to a maintenance routine for when the 'build' phase is completed. Workouts are short (20-30 minutes), high intensity and include basic exercises like push ups, crunches, squats, etc.
You'll want to have the following workout accessories available in order to do these workouts:
Floor mat
Dumbbells (weights depend on your current strength levels)
Stability ball
By the end of this 12-week program, you'll achieve a peak level of full body muscular strength and endurance and be ready to set new PR's in your sport!
Swim Training DVD's
The Swim Smooth DVD Boxset
DVD 1 - Stroke Correction
30 pool based drills, neatly divided into 7 specific areas of the freestyle stroke, also contains many demonstrations of the common mistakes you should look out for with your own stroke. Using our straightforward 'Cause And Effect' approach to stroke correction, we'll show you the underlying cause of each stroke problem - it's often not obvious! Then we'll show you the best drills and visualisations to fix that underlying problem.
DVD 2 - Open Water Swimming Technique
The second DVD contains specific open water swimming drills and exercises to make sure you can transfer the improvements you've made in the pool into an open water race environment. Don't underestimate how important this is!
Disk 3 - Full Training Plan and Training Tools
A full 8-Week / 25 Session Training Program. These structured sessions break the monotony of continuous swim sessions and get you focused on improving your stroke with detailed drill sets and fitness sessions.
Total Immersion
Easy Freestyle: 21st Century Techniques
teaches: (1) minimizing energy waste before focusing on increasing fitness or power;
(2) minimizing drag first in every aspect of the stroke including pull, kick and breathing.
Lesson One: Cooperate with Gravity - Learn to use not fight gravity to: (1) Find your natural equilibrium in the water; (2) Achieve a sense of support, comfort and confidence; and (3) Break a cycle of exhausting overkicking.
Lesson Two: Take the Path of Least Resistance - Learn "fishlike" body positions and hone your alignment to minimize drag through active streamlining.
Lesson Three: Swim with your Body - Learn to: (1) Use your hand to cut a path through the water, lessening resistance for your torso and legs; and (2) Use rhythmic weight shifts - instead of fatigue-prone arms and legs - to propel yourself with effortless power.
Lesson Four: The "Perpetual Motion" Stroke - Learn to use your "powerhouse" (core-body rotation) to drive your pull and kick. Maximal speed with minimal fatigue equals the Perpetual Motion Stroke.
Lesson Five: Channel your Energy - Integrate a compact, relaxed recovery with core-powered movement to minimize unnecessary muscle activation, increase ease of movement, and channel energy where it does the most good.
Lesson Six: Seamless Breathing - Learn breathing skills that not only get your muscles the oxygen they need, but also make your stroke more powerful and effective.
Lesson Seven: Turns that save Energy and Time - Learn the secrets of a fast, easy turn. Three versions of the touch or open turn that provide more air and yet can be fast enough for racing and two versions of the flip turn. All illustrated as comprehensively as every other skill.
Lesson Eight: Swim Faster Efficiently - Swim fast the smart way instead of the hard way. Learn to increase stroke tempo in a controlled and incremental way without sacrificing the efficiency you've patiently developed, with the aid of a Speed Trainer.
First Strokes
Four novices illustrate the stroke characteristics swimmers. Six more-seasoned swimmers show how skills evolve with practice. When you know the essential skills those every swimmer should learn first you can progress with startling speed. We show each key skill and every revealing detail above- and below-water, with slow-motion and comparison video.
First Strokes illustrates and explains:
Skill One - Cooperate with Gravity: Use don't fight gravity to achieve support, comfort, control and confidence.
Skill Two - Laser Beam Forward: When you keep head and spine aligned, you gain control and can make your movements more effective.
Skill Three - Extend your Bodyline: Complete extension of the bodyline in every cycle of every stroke, to increase efficiency and save energy.
Skill Four - Seamless Breathing: Breathing the right way not only gets oxygen to your muscles; it also makes your stroke more powerful and effective.
General Swim
Swim drills and stroke analysis
Future dreams swim
technique and drill exercises
Open water swimming series level 1 Rick Kiddle
Equipment, preparation, techniques
Books For Loan
Brad KEARNS Breakthrough Triathlon Training
Terry LAUGHLIN Total Immersion (x 2)
Dan MADSON Swim, Bike, Run, laugh
Zoe MACDONALD Zest: Triathlon made easy
Darren ROBERTS How Triathlon ruined my life
Joe FRIEL Going Long
Joe FRIEL The Triathlete's training bible
Gale BERNHARDT Triathlon: Training basics (x 2)
Lynda WALLENFELLS Triathlon Training: Cycling
Steve TARPINIAN Triathlon Training: Swimming
Ken MIERKE triathlon Training: Running
Dave SCOTT Triathlon Training
Christina GANDOLFO The Woman Triathlete
Lisa LYNAM Triathlon for Women
Tom RODGERS 70.3: The Perfect Distance
John MORA Triathlon 101: Essentials for multisport success
Matt Rendall Marco Pantani (The death of) Biography
Guidelines
-
All DVD's are available for one month loan at a time. Loans can be renewed if no other member has shown an interest
-
Books are the responsibility of the borrower. If damaged or lost the borrower must replace.
-
Do not pass on to anyone else except the person in charge of the library, you will still be liable for them.