Let our Endurance Studio take you to your personal best

 

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Be your personal best. Join our Endurance Studio today.

 

The SSISA Endurance Studio is the dream of any endurance athlete, whether you are professional or recreational. Backed by over 20 years of in-house science and research and managed by the SSISA’s Sports Performance Centre – it’s an ideal place to train.
Our studio is equipped with 10 brand new Wattbikes, 8 Grucox eccentric isokinetic bikes and a core stretching area.

Endurance Studio Membership Benefits

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Unlimited access to Wattbike and Grucox training.

Free setup of a Trainingpeaks account and programme.

Free Wattbike classes. 

Opportunity to experience the SSISA Endurance Studio “WOW” (Workout of the Week).

Individualised training zones and prescription.

All programmes and training sessions are engineered by the Science to Sport cycling experts.

FREQUENTLY ASKED QUESTIONS

 

Dr Mike Posthumus, our new SSISA Sports Performance Manager, is an avid cyclist and mountain-biker. In spite of the fact that Mike has only been cycling for 6 years, having stopped playing rugby, he completed his fourth ABSA Cape Epic this year, finishing 30th in a very competitive elite men’s category. To Mike’s own admission, his cycling success is not due to natural ability. Mike’s large build, which served him well as a prop on the rugby field, is not well suited to climbing big mountains against much smaller competitors. His hard work in training, added to his excellent knowledge of training periodisation and prescription, has helped Mike to prepare for the races in which he competes.
Mike has been instrumental in SSISA creating its own Endurance Studio, a training environment specifically designed for cyclists and other endurance athletes.

We chat with Dr Posthumus and get some insights into the brand new SSISA Endurance Studio.

Mike, perhaps explain why you are so excited about the new Endurance Studio?

Being a cyclist myself, but also working long hours and trying to spend as much time as possible with my young family, I have had to devise ways of becoming more time efficient. One method I often use with my own cycling training, is to train indoors. Training indoors on a Wattbike or indoor trainer, allows for a far greater training stress and stimulus compared to cycling for the same duration outdoors. When you are on an indoor cycle, there is never a lapse of effort, like stopping at a stop street or coasting down a hill; you have to work each second of the way. Specifically training on a Wattbike, there is also no place to hide. Riding to power tells you exactly what effort you are putting in each second of your ride. With cycling participation numbers on the rise, more people are looking to become fitter, stronger and improve their cycling performance. For those stretched for time or athletes who want to apply greater focus to their training, an indoor endurance focussed studio can be a huge help

Who is the Endurance Studio for and what sets it apart from other similar studios?

The Endurance Studio was designed to be a “gym” for the endurance athlete (cyclists, runners etc.) and is suited for everyone, recreational to professional. Our studio is equipped with 10 brand new Wattbikes, 8 Grucox eccentric isokinetic bikes, a core stretching area, and will soon be equipped with a couple of treadmills and an indoor rower. Similar to our fitness centre, the Endurance studio has free unlimited use available to its members. But as an added benefit, members may choose a specific training programme to follow. The training programme will be activated on a well known platform called Trainingpeaks and each training session will include individualised training prescription. The studio is set apart from other similar facilities by the fact that all training programmes and sessions are backed by more than 20 years of in-house science and research. Training sessions have been specifically engineered by the cycling experts from Science to Sport and myself. Further, I have also personally designed each of the periodised training programmes, which follow scientific principles.

What are the benefits of training on a Wattbike?

It is very hard to replicate the experience of riding outsides or on an indoor cycle. The added wind and magnetic resistance of the Wattbikes, give a very realistic ride feel and this has made Wattbike market leaders in terms of their ride feel. Wattbikes also contain an accurate and repeatable powermeter.

What is required when members sign up?

Because all training sessions are individualised relative to each member’s ability, an initial performance assessment is critical. Our sign on process therefore consists of performance assessments on both the Wattbike and the Grucox bike. The results of these short tests are also used to track and monitor progress. Each time a member completes a performance assessment, the results will be emailed to the member. During the month of April -the joining fee is waived so in effect – your performance assessment and familiarisation sessions are free.

Will the Endurance Studio have specific classes for its members and how much will it cost to join a Wattbike class?

Yes we will certainly offer Wattbike classes which will be free to all Endurance Studio members. Class schedules will be communicated via a weekly newsletter and bikes can be booked via an online booking system to ensure that your seat is secured.

Are classes the best way to get the most out of your training?

Group classes are an excellent way to keep you motivated. However, I would encourage all members to follow their own periodised training programme. This includes progressive cycles or training blocks, each with its own objective. Following a periodised training programme, like the one we will activate for you; will result in the best long term progress. Therefore, sticking to your own training programme is the ideal way to make the best improvements.

What are Grucox isokinetic bikes and how do they differ from Wattbikes?

The key difference between an isokinetic bike and a standard bike, is that the pedals of an isokinetic bike move for you. This certainly does not make it easy. No matter how hard you push against the pedals, the pedals keep turning at the programmed speed. This makes it ideal for training functional strength. You can try to slow down the pedals by resisting against them, or you can try and speed up the pedals by pressing in the direction in which they are moving. The key benefit of the Grucox bike is that you are able to train eccentrically. Eccentric training involves the muscle lengthening (as opposed to shortening) while load is placed through it. On the Grucox bike, this is achieved when trying to slow down the pedals. Eccentric cycling has been shown to have several positive performance and health benefits.

What are Grucox isokinetic bikes and how do they differ from Wattbikes?

The key difference between an isokinetic bike and a standard bike, is that the pedals of an isokinetic bike move for you. This certainly does not make it easy. No matter how hard you push against the pedals, the pedals keep turning at the programmed speed. This makes it ideal for training functional strength. You can try to slow down the pedals by resisting against them, or you can try and speed up the pedals by pressing in the direction in which they are moving. The key benefit of the Grucox bike is that you are able to train eccentrically. Eccentric training involves the muscle lengthening (as opposed to shortening) while load is placed through it. On the Grucox bike, this is achieved when trying to slow down the pedals. Eccentric cycling has been shown to have several positive performance and health benefits.

Do current SSISA fitness centre members get any reduction in membership fees when joining the Endurance Studio?

Yes, current SSISA fitness centre members pay only a small top-up fee to allow them to become Endurance Studio members too.

For more information or to sign up contact info@ssisa.com or call us on 021-659 5600 today!