Or, why our ergo session is different
Many people run "spin" classes. There's sessions done at gyms, there's general sessions done by coaches, Personal Trainers and so on. The vast majority of these sessions are essentially context free. You roll up, you do the session, get tired, feel good, go home. Maybe there's some variables in the sessions but on the whole they're pretty general and there's no real progression or structure to them. It feels good to be tired, so it's doing some good ...
What's different about our enduro ergo program?
It's 26 weeks long - that's right, six months. It's not "drop in whenever you want", it's structured. If you do the "A" stream from the start, it builds up base in E3 then gradually inserts higher intensity intervals and more race-specific drills through the 26 weeks. You can attend casually, and that's why we have a "B" and "C" stream to provide paths into the "A" stream, but on the whole, you get much, much more out of it if you attend for the entire 26 weeks. By the end of it you're able to do things that would have killed you during the first few weeks. We know, we've been evolving the program since 2006. Every year we see our regular attendees get stronger and faster. From recreational roadies to former professionals and developing elite juniors. We do keep junior sessions (J17 and above) shorter than adults and we recommend that if you're J15 or below that you stay off the ergos (except the sprint program) and go and ride your bike.
Why do we do this?
Over winter the vast majority of your riding is long, slow distance. There's not many crits, there's a little track but it's irregular or you're already doing it (Tues & Thurs at DISC). The weather is cold and wet, the mountains are dangerously slippery etc. You're not doing high intensity intervals much. This program has evolved over years to fill that high intensity gap.
It's easy to go to any old spin session and get tired, but if you want structure and progression and don't want to shell out for a coached individual program, ours is pretty good. It also includes a good quaility meal after the session that's high in protein to help you recover. For $15? That's some seriously good value. We're so happy with it that we give it away for free to anyone that wants to do it at home but it's more "fun" to share the suffering with us and enjoy the feed afterwards.
We're also, as far as we know, the only group to offer a dedicated track sprint ergo program that runs at the same time as the endurance programs. It's very focussed, designed by an elite track sprint coach (Carl Brewer) and is 100% pure sprint. Anyone can have a go at it and see if they like sprint training.