ANNOUNCING Service Course: the Addition of Bicycle Maintenance Services!

You have spoken and we listened. We are EXCITED to announce that we will begin providing bicycle maintenance and repair services to the Tallahassee community!

Offering the highest quality and level of bicycle service to keep your bike looking good, riding great and performing flawlessly.

SERVICE COURSE is by appointment to allow you to schedule your bicycle maintenance around your cycling adventures. 

 

  • Schedule your appointment
  • Drop off your bike at your scheduled time.
  • Receive your bike back looking and riding like new!
BOOK NOW

Single Origin: $175

This is our standard brew. First, we degrease everywhere grit and grime likes to hide. Then we get sudsy, the bike is given a luxurious bath that leaves everything feeling fresh and clean. After the wash, we protect the bolts with an anti-rust treatment, properly lubricate the drivetrain, and protect the finish. Lastly, we Address and adjust every component on the bike, bringing them back into operating spec and proper torque.

Double Shot: $275

Everything we love about the Single Origin, but more so. To start, the chain is submerged in its own 2 bath system for a deeper clean. Secondly, the wheels are removed from the frame, cleaned, and trued independently. Brake Pads and Rotors are cleaned and resurfaced. This also gives us better access to the derailleurs and brake calipers. Bikes with Hydraulic Disc Brakes are bled and Mechanical Drivetrains and Brake will have inner cables replaced if needed.

Red Eye: $375

For when the Double Shot is just not enough. We go further and break the bike down to the frame. Every part and component is washed, inspected, and protected at an individual level. If you think Di2 cables are needed, hydraulic hoses, mechanical brake and shift housing, hub bearings, bottom bracket bearings, or headset bearings replaced, then look no further!

BOOK NOW

Holiday Hustle Workouts

The Holiday season is jam packed with parties, travel, and family time that often makes it challenging to get a good workout in. We want to help!
 
Whether on the road, or trying to cram in a quick workout while still keeping the family happy, one of these three free workouts is certain to fit the bill in nearly any setting.

BIKE

  1. Active – 5 min @ 75 % FTP

  2. Warm up – 30 sec @ 120 % FTP

  3. Active – 2 min @ 75 % FTP

  4. Warm up – 30 sec @ 150 % FTP

  5. Active – 2 min @ 75 % FTP

  6. VO2 – 2 min @ 140-155 % FTP

  7. Active – 3 min @ 85-92 % FTP

  8. Recovery – 4 min @ 55 % FTP

  9. VO2 – 2 min @ 140-155 % FTP

  10. Active – 3 min @ 85-92 % FTP

  11. Recovery – 4 min @ 55 % FTP

  12. VO2 – 2 min @ 140-155 % FTP

  13. Tempo – 3 min @ 85-92 %  FTP

  14. Recovery – 4 min @ 55 % FTP

  15. VO2 – 2 min @ 140-155 % FTP

  16. Tempo – 3 min @ 85-92 %  FTP

  17. Cool Down – 5 min @ 40 % FTP

STRENGTH

  1. Prone IYT – 2x10ea
  2. Walking Lunges – 2×30
  3. Plank Walkovers w/pushup – 2×15
  4. Glute Bridge w/single leg ext – 2×20
  5. Plank – 2x60sec
  6. Lateral Lunges – 2×20
  7. Single leg walkout to Pushup – 2×15
  8. Superman – 2×10
 

RUN

  1. Warm up – 4 min @ 65-80 % Threshold Pace

  2. Repeat 4 times

    1. Pickup – 15 sec @ 100 % Threshold Pace

    2. Recovery – 45 sec @ 80 % Threshold Pace

  3. Ramp up in 4 steps (repeat 3 times)

    1. Steady State – 1:30 @ 92 % Threshold Pace
    2. Tempo Run – 1:30 @ 96 % Threshold Pace

    3. Threshold Run – 1:30 @ 100 % Threshold Pace

    4. Threshold Run – 1:30 @ 104 % Threshold Pace

  4. Recovery – 5 min @ 65-80 % Threshold Pace

  5. Cool Down – 5 min @ 55-70 % Threshold Pace