4 of the Top Direct Benefits of Recovery

4 of the Top Direct Benefits of Recovery

4 of the Top Direct Benefits of Recovery

We’ve all been there. You’re starting your workout and your quads are flat out hurting. It’s that “cant-walk” fatigue from yesterday’s workout. A slight forward lean, stiffness in the low back – perhaps even tight calf muscles have you running slightly “off.” Proper recovery and wellness are essential to maintaining peak performance, staying healthy and reducing the potential for injury. In fact, to get the most out of your workout it is necessary to add recovery to your routine. 

Recovery will be different for different people. Each runner has their own formula, that unique mix of training, recovery, assessment and educational services that leads them to crush their performance goals. While some runners may focus on passive recovery like maintaining a better sleep schedule or getting smarter about their diet and nutrition, others use active recovery methods like whole body cryotherapy, compression sleeves and other recovery elements. Regardless, each runner should strive for structured, consistent and holistic recovery. 

Importance of Post-Workout Recovery

Your post-workout recovery is just as important as your workout. Runners of all strides can benefit from simple recovery. Recovery helps:

  • Maintain Peak Performance: Reducing inflammation, reducing muscle fatigue and walking into each workout with endless stores of glycogen (the primary fuel for your muscles during exercise) means that each and every workout you can give it your best.
  • Stay Healthy: Recovery helps make durable athletes and improve overall well-being. When you properly recover you give your body the elements it needs to recuperate on a short and long term basis.
  • Reduce the Potential for Injury: Countless runners are plagued by stress fractures, runner’s knee, shin splints, and more. Routine recovery can help prevent these common problems. 

In order to ensure that you can run your fastest and perform at your best, you must train at your best, but you must also value and prioritize your recovery. Here are four of the top direct benefits of recovery. 

1. Reduce Inflammation and Fatigue

Stiff muscles after a run? Tense after a Crossfit WOD? Wake up in the morning and feel like you were hit by a brick wall? This is inflammation – and it comes in many forms. Runners of all strides must consider two forms of inflammation – muscle and joint. 

Muscle inflammation can cause sore and aching muscles, restricting your range of motion when you are running or working out. Running is repetitive and can put pressure on the joints. Joint inflammation can cause pain while exercising and may also lead to sore knees, hips and ankles which could lead to further injury. In order to combat this soreness, many athletes use compression sleeves, cold water soaking tubs or even cryotherapy. Whole body cryotherapy is like using ice-packs or icing down after a workout but with more consistency and well-rounded benefits delivered to your entire body. Research on whole body cryotherapy has been shown to reduce muscle inflammation by up to 40%. This reduction in inflammation will help you become a more durable runner and stay injury-free.

2. Improved Circulation and Blood Pressure

Circulation and blood flow carry essential nutrients to working muscle tissue which can improve your performance during a workout and help you recover faster after a challenging training session. Improved circulation, especially within a 48-hour window of exercise, can help better manage post-workout fatigue and soreness. This improvement in circulation will help you alleviate that annoying pain you feel the day after a hard workout.

Athletes use a variety of recovery techniques and tools to improve their circulation after workouts like compression sleeves and full spectrum infrared saunas. Unlike your parent’s old-school sauna which only heats the air, and therefore only the surface of the skin, full spectrum infrared saunas penetrate human tissue, muscle cells and can raise the core body temperature – resulting in lower blood pressure and improved circulation. Additionally, compression sleeves use dynamic pressure to move fluids through your arms and legs and improve circulation. These sleeves are commonly seen on professional athletes and Olympians before and after some workouts. 

3. Improved Flexibility and Mobility

Flexibility and mobility help keep muscles and joints healthy by allowing a full range of motion. The first thing that comes to mind for most people for flexibility is the one-minute static stretch routine they perform at the end of each long run. However, it’s not that simple. Active recovery elements like foam rolling and stretching classes and sports massage therapy will help with tissue repair,  decrease fascial restrictions and to improve your dynamic mobility. Focusing on improved flexibility and mobility will help athletes stay healthy and reduce the potential for injury. 

4. Improved Mental Health

Running involves mental toughness and grit. Sometimes, mindset is the only thing holding you back from pushing through your first 5K or your next training plateau. Certain recovery elements can help aid in reducing stress which will help in training, overall well-being and mental health. In fact, yoga for runners classes can create a sense of calmness and concentration to allow for both a physical and mental recuperation. Additionally some recovery elements, like whole body cryotherapy, improve mental health by helping release endorphins.

Recovery Starts at FRC

Whether you are at home or at the facility, listen to what your body is telling you and learn how much recovery you need to be adding into your formula. Our goal has always been to inspire the runner in everyone and help them find their formula. In order to keep you happy and strong, FRC will always bring you the best in high performance recovery. So if you want to maintain peak performance, stay healthy and reduce the potential for injury, add in some recovery to your workout at FRC.

Pre and Post Race Nutrition Tips

Pre and Post Race Nutrition Tips

Pre and Post Race Nutrition Tips

Whether you are a runner, triathlete, weekend warrior or jogger, all athletes and runners can benefit from wholesome nutrition and proper hydration the day before and after a race. You must consider that your event may only be one to two hours of the day but your overall performance will depend on what type of nutrition you’re putting in your body leading up to and the day of the event. The longer your race, the more of a factor your nutrition will be in order for you to perform at your best. Healthy and wholesome pre and post-race food will enrich your body and give you the proper nutrient levels to optimize your performance. Proper nutrition can even help decrease recovery time, limit injury and even help fuel your next training session.

In order to perform at your best and not throw away months of training, proper race-day nutrition is critical. Runners of every stride and fitness level are unique and each person’s diet, formula and needs will vary. That being said, nutrition shouldn’t be something you look at exclusively for race day, this should be a priority during training and leading up to race day too. Our recommendation is always to seek the help of a dietitian or even get some nutritional counseling, however, here are some general tips for nutrition before and after your race:

Tip 1: Hydrate

Hydration is key to your success. Properly sequencing out and consuming water throughout the week, not just on the big day, will help you stay at the appropriate hydration level. Each runner is different and each race varies in length, so recommendations vary for how much water to consume. Generally, the amount of water is based on how far you are going to run and how much you weigh. A rule of thumb is to drink 16 ounces the night before the race and another 20 ounces two to three hours before the start of the race. 

Hydration levels can be difficult to judge so one of the easiest ways to check if you are hydrated is by looking at the color of your urine. You may compare to the Armstrong chart, or as a rule of thumb, you want your urine to be a lighter or more transparent yellow than lemonade. If your urine is darker than this, you need to consume more water.

Hydration is imperative to doing well in your race, however, you must also make sure to replenish your system’s sodium and potassium levels as you lose water. This can be done with food or by adding a sports drink to your regiment. Consuming too much water without enough sodium intake to match will give you hyponatremia. Hyponatremia is when your system lacks the amount of sodium it needs to function at an optimal level and you begin experiencing headaches, nausea, muscle weakness, or cramps.

Once your race is over, chances are you’ve lost some water and you will need to replenish yours system. A good practice is within 30 minutes of your race ending, drink about 20 ounces of water for every pound you lost during the run. Additionally, ensure you are incorporating a sports drink with electrolytes or some food to help you replace lost sodium and potassium.

Tip 2: Source from Unprocessed Foods

Although it may be convenient to grab a protein shake on your way back from a long-run, after your race or otherwise, whole foods are superior in most ways. These are fruits, vegetables, lean meats, legumes and whole grains. These should be the largest portion of your caloric intake and will provide a good source of protein, carbohydrates, fats, micronutrients and phytonutrients. Phytonutrients are essential for inflammation control which will aid in your recovery.

Tip 3: Lock-in Your Pre Race Nutrition

Pre-race nutrition can be confusing. Should you exclusively eat pasta at the spaghetti dinner and hope for the best? We think not. Make sure you are looking at your intake over the entire week leading up to the race before you start chowing down on fettuccine. Additionally, you should also aim to get in some protein the day before your race to maintain glycogen levels and not overwhelm your gastrointestinal system. While carb-loading can work for some better than others, each runner should consult a dietician to see what is recommended for their formula. If you are looking for a place to start for some popular pre-race foods you can consider the following:

  • Whole Grains – Bulgar, oatmeal, quinoa, whole grain pasta and amaranth are staples in the running community for a reason. Whole grains provide a good source of carbohydrates which can improve glycogen storage, but they also contain good amino acid spectrums (which can help with energy and recovery.) 
  • Dark Berries – Tart berries like cranberries, elderberries, and blueberries contain antioxidants and Vitamin C. These are both essential elements to reducing inflammation and improving blood flow. 
  • Sweet Potatoes – The unsung hero of the running world, sweet potatoes contain Vitamin A, a good source of the amino acid L-Leucine and beta-carotene, which function as a potent antioxidant. 

PRO TIP: Antioxidants can help to limit the damage caused by Reactive Oxygen Species (a fancy way of saying oxidative stress). Oxidative stress can impair muscle function and a diet higher in antioxidants may protect against this. 

Tip 4: Eat Familiar Foods

Eating healthy and wholesome foods is great for providing your body with the essential nutrients it needs to perform at a high level but runners should also consider eating foods that their system is familiar with. You’ve likely been training extensively for a race or competition so there is no need to try anything new or elaborate the day of or the day before your race. Eat foods that your body is used to eating when you are within 48 hours of your event, competition or workout. In other words, this is not the time to try any spicy food challenges. Many runners develop their own favorite combinations of food or routines, however, this will come with trial and error during training.

Tip 5: Get the Proper Caloric Intake 

Finding the proper amount to consume is a balancing act. You don’t want to be heavy before a race just to get the proper amount of calories. You can overeat. Conversely, you don’t want to be hungry during a race or “hit the wall.” As all runners are unique and races vary in length, each person will require different amounts to perform at their optimal level. Make sure you consult with a registered dietitian or get nutritional counselling to find your formula. A general rule of thumb for carb-loading leading up to race day is to eat about 4.5 grams of carbohydrates per pound of bodyweight per day. 

For some races, the start time can constrain what food you can consume. Generally, the longer time you have before an event the more complex foods you can eat. This longer time will give your body time to digest. While the day of foods have the the most effect on your race, those four hours or closer to the race are the most important. Your focus should be on the window 4 hours before the race, however, if your start time does not allow this, you can pick the appropriate amount of food with your given window below:

Number Of Hours Before RaceCaloriesExample Foods
1 Hour Before Race100 – 200 Calories Banana or Clif Bar and Water
2 Hours Before Race200 – 400 CaloriesOatmeal with Berries and Water
3 Hours Before Race300 – 600 CaloriesToast with Peanut Butter and Fruit Juice and Water
4 Hours Before Race400 – 800 CaloriesVegetable Omelette with Toast and Fruit Juice and Water 

After your race is over, you will also want to make sure you get some nutrients back into your system, especially within the first 60 minutes of finishing. While the amount you consume varies depending on the length of your race, aiming for consuming a 0.5 gram per pound of bodyweight of carbohydrates and around 25 grams of lean protein will help muscles repair.

Tip 6: Replenish Over Reward

You crushed your race, set a personal record in the 10K or ran negative splits the entire time and now you’re thinking of what treat to give yourself. Chick-fil-A chicken sandwich? Cold Beer? The best reward is to treat your body with wholesome nutrition. 

  • Lean Protein Sources – Fish, wild meat, legumes and some white meat can be your best foot forward when it comes to repairing tissue. 
  • Cruciferous Vegetables  – These are the family of vegetables that feature cauliflower, cabbage, kale, broccoli, brussels sprouts and many other leafy greens. Cruciferous vegetables contain a plethora of micronutrients like Vitamin A, Vitamin C, Vitamin K but they also contain phytonutrients, a plant-based compound that has been shown to reduce inflammation and even protect against chronic disease. It should be noted that these should not be eaten before a race as they can act as gas-forming foods that will weigh you down.

Your body will appreciate you for helping it replenish some of the nutrients used during your race!

Join The Tread Empire

Pre and post race nutrition is something that changes over time and involves trial and error. To learn your formula and take your training to the next level, try out one of our nutritional counselling!

Why Strength Training is Vital for Runners

Why Strength Training is Vital for Runners

Why Strength Training is Vital for Runners

Author: Carol Housaman, ACE certified Personal Trainer, Multiple Ironman Finisher and Coach

Runners are a tough bunch. From an outside perspective, it might seem like subjecting yourself to ever increasing milage is the method to becoming the best runner. However, running by itself is not enough to reach your potential. Strength training plays a crucial part in injury prevention and developing a running form that is as strong as it is healthy. 

So what are the best runners and athletes doing that helps them not only achieve their potential, but maintain their health in the process? According to a recent review published in the British Journal of Sports Medicine more than 90% of runners experience some sort of sports-related injury during their career. Many of those injuries are the result of muscle weaknesses that are exacerbated over time due to the impacts of running long miles.

While many runners hate to admit it, some of the best run training involves doing other workouts that don’t involve running. Strength training exercises is just one of these training methods that will aid in building a healthy running routine. Many runners tend to avoid strength training exercises, but the benefits of developing your core and leg strength are what separate runners that reach their potential, from those that get injured along the way.

Some runners avoid the weight room completely. Many are afraid of bulking up, which would slow them down. However, when a properly designed program (like Formula Train) is added, weight training will not only make the body more resilient to the stresses of running, but can also improve running performance.

All runners, regardless of ability or age, can reap huge benefits from one or two strength training workouts per week. Strength training should be added into any runner’s routine regardless of age or running ability. In fact, hitting the weights once or twice a week becomes more critical with age, as muscle mass and bone density will decrease by as much as 10% per decade. Some of the benefits to strength training include:

Benefits of Strength Training for Runners

  1. Injury Prevention  – Strengthening tendons, ligaments and weak muscles will increase your chances of staying healthy and running longer.
  2. Muscular Power – Stronger legs will produce force quickly for a faster run and also a stronger finishing kick at the end of a race.  Who doesn’t want to be faster?
  3. Neuromuscular Coordination – Did you know that you can train the pathways between the brain and muscles for a higher running economy? That means being able to run faster with less effort.  How great is that?


Choosing a Running Strength Program

Runners should always look for a program that offers functional strength to complement their run training. A well designed program should target the following areas:

Core Training

Exercises with a high degree of stabilization.  Every running step requires a solid foundation. Strengthening the core and all of the muscles that support the spine, will make the abdominals and back stronger. The stronger the core, the more solid the runner will be when they hit the ground. Exercises such as superman lifts, glute bridges, planks and plank variations, will keep the core strong!

Lower Body

Try to find workouts with knee dominant hip and leg pushing exercises. Generally speaking, squatting is almost a must have for any workout as it will engage the glutes, the powerhouse for running. Single leg exercises are also a vital component. Single leg squats and deadlifts will help to develop hamstring and quad strength in each leg. Hip hinge movements such as kettlebell swings will also strengthen hip flexor muscles for a more powerful stride. Runners spend a lot of time moving in one direction: forward. That being the case, adding lateral movements will help to strengthen and stabilize the hips and muscles around the knees. 


Any kind of jumping exercises will help develop explosive power. Jump squats and box jumps are a great addition to a strength training routine.

Upper Body

Arm drive is a big part of running. With each step a runner takes, the shoulders are briefly pulled into a hunched posture. Exercises that improve and strengthen the upper back, chest and shoulders will keep the runner running tall. Upper body strength can be broken down into pushing and pulling exercises such as rowing, vertical chin up, overhead pressing and push up exercises.  


Where Can a Runner Find This Type of Class

At FRC, our goal is to help you find your formula. The formula is each runner’s unique mix of training, recovery, assessment and educational services that leads them to crush their performance goals. That’s why we call ourselves “Formula” Running.

If you’re a runner or an endurance athlete and are looking for a strength training class, check out our Formula Train classes. Formula Train is our 60-minute class designed to focus on full-body conditioning (with an emphasis on the needs of runners) that highlights strength, stability and power to maximize overall fitness and performance. These group classes focus on the aforementioned strengthening elements and are featured Monday, Wednesday, and Fridays. As with all of our group classes, these classes are facilitated by a coach that specializes in running strength.


The FRC Difference

Regular strength training classes are wonderful for an overall workout, however they may focus on isolated muscles, like biceps or just back exercises. While these are great exercises for toning, they do not focus on the elements that build better runners and endurance athletes.

How Often Should I Be Running?

How Often Should I Be Running?

How Often Should I Be Running?

Author: Dave Ringwood, USATF Certified Coach

The short answer, like most burning questions in life, is “it depends.”

There are many factors to consider when determining your optimal number of days per week to run. Some of the things a runner should take into account includes: their training background, injury history, training environment, goals and general lifestyle – just to name a few. Below is a brief, but important guide to helping you plan your running schedule, according to your running level.


Beginner Runners

Congratulations! FRC welcomes runners of all strides to the tread empire. It is not about how fast you can run, but how hard you run towards your goals. Whether you’re completely new to the sport of running, just getting into a fitness routine or are looking to get back into running after taking time off – everyone begins with that first step! 

For beginners with few to no reference points, a more concrete answer to ‘how often should I be running?’ can be better asked as how many days are you able to run while maintaining your health physically, mentally and emotionally. Sounds easy, right? The most elite runners and beginner runners must learn how to listen to what their mind and body is telling them. The trick is to not push it early on and to get into a healthy habit/routine of running. 

Recovery days, especially for beginners, will be essential in keeping your physical, mental and emotional energy at sustainable levels. We have the philosophy that each athlete should strive to incorporate recovery into their overall training plan in at least a 2 to 1 ratio (training to recovery), however, every runner is unique, so the number of ideal recovery days and what to do on those recovery days varies. Remember to listen to your body. If you are not feeling well or just feel a little off, do not hesitate to take a recovery day. 

For beginners, we recommend between three and four days of rest per week. We want to provide opportunities to recover after each run, but we also want to develop a pattern of running with regularity. Once this regularity is established and endurance builds, we look to assign each run with a specific purpose. An ideal week of purposeful training consists of at least:

  • 1-2 Easy/Regular Runs
  • 1 Workout
  • 1 Long Run

The variables we discussed earlier will affect the volume/intensity of these runs, as well as how many, if any, additional runs should fill out the week.


Intermediate and Advanced Runners

As you progress from beginner to intermediate and advanced, the weekly structure remains relatively consistent. The framework holds, but the supporting pieces around it may increase:

  • 2-4 easy/regular runs
  • 1-2 workouts
  • 1 long run

This structure still provides a wide range of days per week, anywhere from four to seven. There are many combinations of training patterns that work for some, but not others; the key is identifying what works best for you.

If you are prone to injury, replace easy/regular runs with cross training, active recovery or take one of our assessments so you can better understand and prevent these injuries. If you get bogged down or too busy, take an easy day off and recover mentally as well. If you are increasing mileage or intensity without issue, consider a full week of workouts, potentially even adding doubles.

The key is to be honest with yourself about how you are responding to varying degrees of work and to respond appropriately. Remember to listen to your body. As the other variables in your life shift and change, don’t be scared to change your training structure too.


Runners of All Abilities

These strategies might be difficult to put into practice but don’t be discouraged. Even the most elite runners, at times, might feel off and need to adopt a running schedule more similar to a beginner runner. Professional running coaches and athletes, like the ones at FRC, have developed an understanding of the relationship between life and running. It is important to maintain a healthy sense of balance in your overall lifestyle and we can help you find your unique Formula to reach and conquer your personal fitness goals. 


Running Focused Classes

For those runners who don’t know their level, or are interested in finding out where they are in their running journey, we encourage you to drop by and take either a Formula 101 or a Formula Run class. These classes are structured to provide runners an opportunity to test out their limits and to find out their level of running ability. Our expert running coaches facilitate each class so that runners of all strides can participate. These coaches take time to learn about your fitness goals to tweak and modify your workout experience according to your needs. No matter what your skill level, or fitness goal, running can help complement your workouts and leave you smiling with a runner’s high.




Girls on the Run (GOTR) is coming to FRC! We are honored and excited to be selected as a new GOTR site for the Spring 2020 season! We are in the process of registering new 3rd-5th graders for our team! Registration is now open and continues through February 25th!
GOTR is a physical activity based positive youth development program for girls in 3rd-5th grade. The program teaches life skills through dynamic interactive lessons and running games. The goal of the program is to unleash confidence through accomplishment, while establishing a lifetime appreciation of health and fitness.
Starting the week of March 2nd, the team will meet at FRC every Monday and Wednesday from 4:00 PM to 5:15 PM, which lasts for 10 weeks. The program culminates in a celebratory 5K at the end of the season on a weekend! The standard program fee is $175 and includes 20 lessons/practices, a t-shirt, water bottle, entry into the 5K, a 5K medal, and more. Financial assistance is potentially available, with the lowest program registration cost being $22 for the season. Registration is now open on the Girls On The Run NOVA website HERE


Formula Running Center – 3101 Wilson BLVD., Suite 100, Arlington, VA 22201



Registration: Now through February 25th
Practices: Starting March 2nd, Monday and Wednesdays 4:00PM to 5:15PM
Season Schedule: The Spring 2020 season schedule can be found HERE


$175 per child, but financial assistance is potentially available. For financial assistance information, please refer to this link HERE.



We are recruiting all girls in 3rd-5th grade!


To signup for Girls On The Run this season, please go to the Girls On The Run Registration Page, HERE




Check out the Girls on the Run NOVA website HERE.





Studio Manager Jenna Fatica





Coach Kate Marden





Coach Michelle Howell





Coach Jim Economos

3 Tips for Running in the COLD

3 Tips for Running in the COLD

3 Tips for Running in the COLD

Winter is coming. Are you ready? Sometimes the weather gets the best of us. Running outside in inclement or especially cold weather can be a major deterrent for those that are still training. Our expert runners and coaches have put together some tips to make your outdoor training in these colder months go a little smoother. Come to FRC to try some warmer ways to train or use some of these tips for when you need that outdoor time:


Tip 1: Layer Up

Winter weather can be challenging to dress for because it’s quick to change and unappealing to think about (fleece pajamas on the other hand…). Planning ahead will keep you on track to reach your outdoor running goals all winter long. Our general rule of thumb is to dress as if it’s 10 – 20 degrees warmer than it actually is outside. Your body will naturally warm up on your run. Another key point is to minimize exposed skin. When we leave skin exposed to the elements our bodies work hard to direct blood flow to these areas. We want to minimize this need in order to keep our blood flowing to our hard working muscles. Here are some best practices for what to wear and layering up:

  • Base Layer: A fitted dry-wicking material that will allow you to retain heat and remove moisture
  • Middle Layer (as needed): A loose fitting material, such as fleece 
  • Outer Layer: A jacket to retain heat and block wind and compression tights to protect your legs and increase blood flow
  • Accessories: A head and/or neck gaiter, gloves or mittens with a windproof layer, mid-crew socks and reflectors 


Tip 2: Be Flexible

Winter offers a unique mix of freezing temperatures, snow, ice and wind. You need to be flexible to the weather in order to stay safe and healthy all winter long. Pencil in your runs and be open to changing up your routines as needed. Here are a few specifics on how to keep an open mind:

  • Warm up inside before heading out: A dynamic indoor warm up routine will increase your internal temps and decrease the shock of transitioning into the cold
  • Set goals that focus on effort and time over speed and distance: Instead of mapping out an “X” mile run to be covered at “Y” pace, consider how long that would take in ideal conditions and then run for that length of time at the same effort. You’ll get the same aerobic benefits as you would any time of year, despite the  conditions
  • Stay hydrated: Even though it’s cold outside you will still sweat on your run. It’s important to stay hydrated throughout the day and especially after your run
  • Shorten your stride: A shorter stride creates a more stable center of gravity. This will help you navigate slippery wintry obstacles that might come your way
  • Start slow and gradually increase your speed: You want to make sure your muscles are properly warmed up before you take off. Otherwise you risk injury
  • Minimize your rest times: Instead of speed workouts, consider switching to speed-play within continuous runs. The less time you are resting in the cold, the less chance of injury or illness


Tip 3: Hold Yourself Accountable

Maintaining motivation throughout the long (and dark) winter months is challenging. Cold temperatures, gray skies and blustery winds are just a few reasons we can use to convince ourselves to skip a run. You need to create a system to hold yourself accountable all winter long. Some ways to keep yourself moving are:

  • Find your support system: Teaming up with family, friends, a running club, or even your dog can really help keep you motivated. You will be able to hold each other accountable for reaching your running goals
  • Meal prep: Create post-run meals prior to running. There’s nothing more motivating than running towards the food
  • Lay out your clothes the night before: If you’re running in the morning, a good tip is to get out all of your layers ahead of time. You will be more motivated to get out the door if you take away that decision making process on the morning of the run

Every runner is different. You will need to find the right combination of tips and tricks that work best for you all winter long. Layering up, being flexible and holding yourself accountable are three areas to focus on that can keep you moving. Once you know how to best operate in the cold, there will be nothing stopping you. Sometimes, the weather just doesn’t cooperate and your best option is to stay inside. Balancing your outdoor runs with some of our indoor training classes is a fantastic way to maintaining all that training time you put in this past fall. These classes will keep you in top form and of course, keep you accountable!