207 Multisport Coaching
speedlab

207 Speed Lab Indoor Cycling & Training Studio
 

Get fit. Faster.

We take the boredom out of training inside when you can’t get out. See how we can help you become a better cyclist.

 

Every workout is fine tuned to your exact fitness.

Rather than spin bikes, we pair your bike with specialized software and computerized indoor trainers. 

Every workout you do is customized to your exact fitness level, so you're always pushing enough to improve your performance on a bike.

 

Maintain your cycling form all year round.

Between work and weather, it’s difficult to ride consistently throughout the year without indoor training. 

At the 207 Speed Lab you can avoid the rain and traffic and have a realistic on-the-road experience - while watching the big screen. It’s a great way to maintain your form, take it to the next level or stay fit

Using FTP and LT testing to track your cycle training progress

207 Coaching uses FTP and LTtesting and there’s nothing that makes us happier than seeing an improvement in your results. Regular assessments help keep your training on track.

When FTP and LT improve steadily, you’ll know you’re becoming a more effective and efficient cyclist and your aerobic capability and power output are improving.

If you’re plateauing, it’s a sign that you’re ready to add more high intensity intervals to you training.

If your results stay the same or go backwards, you’ll know it’s time to adjust your training load. Often this indicates a problem – like poor diet, stress or underlying injury.

 

Take a proven, structured approach to training.

Every 207 Speed Lab session has been written to deliver precisely  the right balance of intensity and recovery. Take classes for as little as $8.

 

See your progress every time you ride.

You can't improve what you can't measure. With personal live metrics on your dashboard during every ride and a comprehensive performance report after, training at the 207 Speed Lab means you always know what's going well and where you might need to improve.

No more guesswork. At 207 Speed Lab you'll quickly and easily take your cycling to the next level.

 

Get an individualized workout in every class

Everyone’s aerobic threshold is different. To find yours’, you’ll need to do a fitness assessment which identifies your FTP score. This provides the information we need to plug into our specialized indoor cycling software and computerized indoor trainers.  The result is a cycling workout tailored exactly to your fitness level. You ride the same session as your classmates but get the workout that’s most effective for you.

 
 

Who is the Speed Lab for?

The Speed Lab is for cyclists of all backgrounds and abilities. Enthusiasts, beginners, intermediate and advanced cyclists and anyone else who wants to get or keep fit are welcome!

Roadies             Mountain Bikers             Enthusiasts                  Triathletes

 

1. BOOK A FREE INTRO.

Our free intro includes a fitness assessment and consultation. We’ll show you around, ask about your cycling history and do a FTP test (Functional Threshold Power). This gives us the FTP score we need to customize every indoor cycling training session to you. You don’t need to train for your FTP test.

 

2. CHOOSE YOUR FITNESS PASS OPTION.

Pick the option that fits your budget and lifestyle

3. BOOK YOUR CLASSES.

You can book and manage classes whatever way suits you best with our member portal from either your mobile or desktop

Here is an overview of each of our cycling classes  – Power Tests,Threshold Rides, VO2 Max,and  Endurance.  If you want to do a course simulation instead of a class? Just ask and we’ll book a time.

4. START TRAINING.

Whether you want to get faster, get a personal best, lose weight or simply get into cycling, training consistently will help you to achieve your goal.

5. BECOME PART OF TEAM 207.

Cycling at its heart is social. The 207 Speed Lab is a friendly place and the team will always take an interest in how you’re doing and introduce you to other members. To stay on top of  what’s happening, just like our FaceBook page and sign up (below) to our newsletter.

 

6. MEASURE YOUR FITNESS GAINS.

You'll start seeing and feeling improvements in your cycling after just a few regular sessions. Regularly retaking a FTP or Lactate Threshold test (around every 4-6 weeks) helps you to monitor your progress and, most importantly, keeps workouts aligned to your current fitness – so you’re always reaching for the next level. To schedule your test please contact us for an appointment 

Training at the 207 Speed Lab means you always know what is going well and where you might need to improve. No more guesswork. You'll have everything you need to quickly and easily take your cycling to the next level.

 

Fitness Pass

Join a fitness community that is passionate, determined, and supportive. Whether you’re here for a day or committed to years, we’ve got exactly what you need.

Our Fitness Pass is a virtual points card you can use to pay for any 207 Speed Lab fitness class. We created the Fitness Pass to make it even easier to pop in for a class, and best of all, the more points you buy, the more you save!

How It Works:
Purchase a Fitness Pass and when you sign up for the class, the class will be deducted from your Fitness Pass balance. When your classes run low, simply add more online. The 10 class and Monthly Unlimited passes include free bike storage. 

5 Class Fitness Pass

$70

 10 Class Fitness Pass***

$100

Monthly Unlimited***

$99

Monthly Unlimited with key run and swim workouts added***

$175

Drop in Options

$20

Monthly Bike Storage

$30

***These packages include free bike storage

 

207 Race Series*

$20 Single Race 

$100 Whole season (6 races) 

*not eligible for fitness pass

FTP/LT Testing**

$125.00 first test 125 points

$75.00 additional test 75 points

**contact us directly to schedule test

 

Classes

We offer something for every level at every class!

Power Tests

A 60 Minute Class using the Power Test developed by Andrew Coggan and Hunter Allen to determine the athletes Functional Threshold Power (FTP). This is considered the maximum power that you can sustain for an hour without fatiguing.

WHY WE DO IT:

To establish accurate training zones and to track progress through a season.

WHEN WE DO IT:

Every 4-6 weeks

POTENTIAL GAINS:

Accuracy in training zones, opportunity to review training protocols.

THE WORKOUT:

  • 15-20 Minutes of easy riding to warm up.
  • 6 x 1:00 @ High Cadence / 1:00 of Recovery
  • 3 Minutes of Spin
  • 5 Minutes of Vo2 Effort to open up the lungs and truly prepare for the 20 minute test ahead.
  • 10 Minutes of EZ Recovery
  • 20 Minute Test Effort at Threshold
  • Cool Down

FTP is determined by calculating 95% of the average of the 20 min test

Threshold Rides

A 75 Minutes Class focused on Threshold Level Intervals (98%-105% of your FTP). Intervals completed at this zone are anywhere from 8-20 minutes in duration.

WHY WE DO IT:

Workouts in this zone are critical to improving your FTP and allow athletes to work hard for extended efforts. It can be very difficult to complete these workouts on the road where focus and terrain can interrupt the power output.

WHEN WE DO IT:

Threshold workouts are critical throughout the season and can be extended and repeated in blocks early in the season to bring your FTP to a height leading to specific race pace training.

POTENTIAL GAINS:

Threshold Workouts improve your abilities in zones 1-4 and racing distances for 40 minutes to 5+ Hours

VO2 Max

Vo2 Max classes are 60-75 minutes and are held during Power Hour Classes. These are High Intensity Intervals of 3-8 minutes in duration. Intervals are conducted at 105-120% of your FTP.

WHY WE DO IT:

To sharpen our ability to perform short efforts between 3-8 minutes and improve our tolerance and focus in the most painful moments of any race distance.

WHEN WE DO IT:

After you have established a solid training base, typically in a race season or sharpening time of the season. Most importantly in a training phase where recovery can be a focus.

POTENTIAL GAINS:

Increased performance in efforts of 3-8 minutes in duration such as sprints, breakaways or climbs. Vo2 max intervals are an excellent tool to help you break through a plateau in your training.

 Endurance

A 1-2-Hour Class focused on developing the endurance zone and expanding the athletes overall cycling fitness. Blissful Endurance classes are long and therefore incorporate varying opportunities to use real course video, cycling race footage, varying levels of intervals and a team like environment to keep you engaged and moving.

WHY WE DO IT:

Endurance classes are primarily focused on off-season and winter month base building. The goal being to develop a strong indoor fitness base to prepare for spring racing and outdoor riding.

WHEN WE DO IT:

Fall and winter into early spring and when the weather calls for indoor riding on the weekend.

POTENTIAL GAINS:

Building a massive and sturdy base to begin your racing season.

 Strength Endurance

Strength Endurance classes are 60-75 will include heavy work and moderate low to very low cadence work at moderate efforts

WHY WE DO IT:

Strength Endurance classes are primarily focused on off-season and winter month base building. The goal being to refine posture and pedal stroke but also introduce your muscles, tendons, and ligaments to overload and strength endurance work

WHEN WE DO IT:

These ride have benefits all season long.

POTENTIAL GAINS:

Strengthening ligaments and tendons along with building resilience on the bike.

Sweet Spot

Sweet spot classes are 60-75 minutes. These are moderately hard intervals of 10-60 minutes in duration. Intervals are conducted at 85-95% of your FTP.

WHY WE DO IT:

Sweet Spot training is a balanced amount of intensity and volume that increases an athlete's functional threshold power (FTP)

WHEN WE DO IT:

These ride have benefits all season long.

POTENTIAL GAINS:

Sweet Spot workouts improve your abilities in zones 1-4 and racing distances for 40 minutes to 5+ Hours

.

 
 
 
 

Instructors

All of our instructors bring many years of cycling experience in all distances and disciplines. 

Rick Durgin

Specializations

Sports Conditioning
Weight Management
Weightlifting
Strength Training
Class Programming

Bob Turner

Specializations
Weight Management
Strength Training
Senior Fitness
Class Programming
 

 

Dave Brackett

Specializations
Functional Movement
Fitness & Nutrition
 

 

About the Speed Lab

“It Starts with You!

207 Multisport Coaching is a team of people dedicated to helping you maximize the potential of your inner athlete. We believe that everyone, and every body, has an inner athlete just waiting to come out and reach goals they never thought possible for themselves.

 

Location

90 Bridge St.
Westbrook, ME 04092

 

Hours

5:30am – 6:45am M-F

11:45am – 1:10pm M-F

6am – 9am Weekends

5:45pm – 7:15pm M-F

 

Equipment

  • CycleOps Magnus Smart Trainers

  • CycleOps Fluid Trainer

  • PerfPro Studio Software

  • Shower

  • Bathroom

  • Bike Storage 

  • Assigned personal shoe/equipment box