2024 Winter Program
The Front Rangers Cycling Club (FRCC) is offering a 10-week winter indoor conditioning program to all interested youth athletes, grades 7-12. Our program will benefit athletes who participate in any of a number of outdoor endurance sports, either recreationally or competitively, including Road and Gravel Cyclists; Mountain Bike Riders; Track, Cross-Country, and Trail Runners; Alpine and Nordic Skiers; Snowboarders; and many other active outdoor enthusiasts.
Indoor training will take place at two fitness studios - Club Greenwood in Greenwood Village, and Ride Revolution in Denver on historic South Pearl Street. Conditioning activities will include training on stationary, power-based STAGES SC3 studio bikes. The focus will be on maximizing training for each individual athlete, regardless of their fitness level. The intensity of each rider's training will be tailored to their own fitness level, ensuring that they're challenged based on their own ability. The training program will not only improve the cardiovascular fitness of the athletes, but also teach them about proper riding position on the bike, efficient pedaling techniques, stretching, and functional movements.
We will also be focusing our time on core work and stretching, which helps to build a strong foundation to support athletes while they're engaged in their favorite outdoor activities (cycling, running, snow sports). We need a strong core to be active with stability. Building core strength with sit-ups, crunches, and planks are all a part of a balanced routine.
Part of the winter program will also include nutrition education to help our athletes learn nutrition strategies and know what to eat before and after training, both on and off the bike.
The practices, led by coaches certified by USA Cycling, are intended to challenge athletes with structured workouts. The 10-week program starts with a lot of guidance and instruction with easier workouts and gradually progresses towards more difficult exercises to build cardiovascular fitness, strength, and conditioning.
For youth athletes registered for either of the 10 Classes or the 20 Classes registration options, our coaching staff will be providing coaching plans to direct your workouts and training on the days you're not in the studio with us.
Parents/Guardians and Friends of FRCC
We invite parents and guardians of youth athletes, and friends and supporters of the Front Rangers, to join our youth athletes in the studios and to participate in training activities. We've included registration options for parents/guardians and friends/supporters that are priced less than the cost for our youth athletes, but these options do not include any coaching benefits beyond attended classes. If you're interested in getting coaching support outside of classes, many of our coaches would be happy to engage with you for a fee.
In order to register using the Friend of FRCC option, please wait for an invitation from one of our partner organizations.
It is our mission to get more youth interested and involved in cycling, especially those from traditionally underrepresented communities. The Front Rangers Cycling Club provides financial assistance to cover up to 100% of the cost to register for our programs. If finances are a barrier for your family, please send an email to [email protected] with just these words in the subject line--FRCC Financial Assistance 24/Winter--and instructions for how to access scholarship support will be emailed back to you right away (there's no need to include a message in the actual body of your email to us). You can then proceed with registration.
Locations, Dates/Times, Registration Fees
Training sessions will take place on Tuesdays, January 9th--March 12th, from 4:30-5:45 PM. The location for Tuesday training sessions will be Club Greenwood, 5801 S Quebec St, Greenwood Village.
Training sessions will also take place on Fridays, January 12th--March 15th, from 5:00-6:15 PM. The location for Friday training sessions will be Ride Revolution, 1519 S Pearl St, Denver.
Athletes can register for either day/location, or they can choose to train with us on Tuesdays *and* Fridays. Joining us two days a week will provide the most benefit, and we've priced the 20 Classes registration option very attractively for those that can fit both of these days into their weekly schedule.
We're also offering the option of registering for individual days at either location. Please Note: single class registrations do not include any coaching benefits beyond attended classes. ONE CLASS REGISTRATION OPTIONS WILL OPEN ON 12/31/23.
Cost for student athletes is $275 for the 10 Classes option, $350 for the 20 Classes option, and $35 for the Single Class option.
Cost for parents/guardians of student athletes is $200 for the 10 Classes option, $275 for the 20 Classes option, and $35 for the Single Class option.
Cost for friends of FRCC (invitation required) is $200 for the 10 Classes option, $275 for the 20 Classes option, and $35 for the Single Class option.
offer a $50 discount for each additional child registered from the same
family. When you get to the checkout screen, use this promo code if you're registering two children:
SIBLING-50D-OFF ($50 discount), and this promo code if you're registering
three children: SIBLING-100D-OFF ($100 discount).
Near the start of the registration process, you'll be asked to enter your contact info, including name and email address. On the next screen you'll enter participant details, and the registration software will have auto-filled your name and email address for the first participant, even though you might be registering your children, for instance, and are not a participant yourself. If need be, just overwrite the name and email address fields with the correct info.
If you need to cancel a registration for any reason, we'll refund your registration fee for 10 and 20 Class options as follows (based on date of request):
2+ weeks prior to class start date/time - 100% refund
1-2 weeks prior to class start date/time - 50% refund
0-1 week prior to class start date/time - no refund
For Single Class options, we will refund 100% of your registration fee if we receive your cancellation request no later than 48 hours before the class start time.
We'll also consider registration changes and cancellations due to medical emergencies.
Please send cancellation requests to: [email protected]