May 16, 2016

                                                                                          Functional Threshold Power and the HIT Cycling Studio
Functional Threshold Power or FTP for short can be a scary term for those of us who are not well versed in the world of power, cycling output and power meters.  However, FTP is one of the key factors in your cycling arsenal.  

If you don’t know what it is or why is should be important to you don’t worry, you’re not alone.  Functional Threshold Power is a phrase that has as many perceived meanings as there are gears on a bike.  We’re going to take a fairly basic approach in this article to explaining FTP testing so you can better understand how to measure it and improve upon it.   

There are several ways to test for FTP, however the easiest and most time efficient way is to perform a 20 minute test.  After a solid warm up you’ll crack out a full on 20 minute, hardest sustainable effort ride.  Your average power from that 20 minute segment is then multiplied by .95 to give you your FTP result.  

Now that you have your FTP what do you do with it?  Lucky for us we have a fantastic opportunity to train with Coach Steve Hall in his HIT Cycling Studio.  Currently Steve is leading our team through a several week series designed to increase cycling power output.  It’s known as the Power Palooza.  Currently we are training in week 5.  The Power Palooza series is built on the theory of progressive loading, meaning  from workout to workout, week to week the intervals and the intensity builds upon itself resulting in increased power output on the bike.  

The programs that Steve has written for HIT Cycling take each individuals FTP into account; meaning your ride will be built off of a percentage of your individual FTP so that each participant will feel challenged at their own ability.  The workouts vary from class to class and are done in a fashion that leads towards progress in each individuals cycling ability.  For example, if a rider can hold 100 watts for 2 minutes but no more, then during your HIT Cycling sessions you’ll work to increase that number and that duration.  Intervals range in intensity and duration; the shorter the interval the more intense the effort.  ‘Shorter’ can be as quick as 8 seconds, up to several minutes with the longer intervals anywhere from 10 minutes to 40 minutes.  Steve has crafted these workouts by coupling timed intervals with specific percentages of FTP in a effort to increase the riders strength, power and in time their Functional Threshold Power.  To quote Steve directly, “ Through consistency, patience and hard work you will make gains on the bike you never thought possible.”  

Although each of us are dedicated to working hard and improving our performance, going at it alone, unguided, and without coaching can be a lot like throwing darts while blindfolded.  Join in at the HIT Cycling studio and let a professional like Steve help guide you towards achieving your cycling potential.  

Case in point, two of our team members, Paul Harrold and Karen Wood, recently performed power tests with Steve in the HIT Cycling Studio.  Both Paul and Karen have been attending the HIT Cycling workouts, both are training for Ironman Louisville and both are being coached by Steve this season.  After weeks of specific, focused training under Steve, Paul and Karen made impressive gains in their FTP’s increasing them by 6% and 20% respectively.

When asked about Steve as a coach Karen Wood stated; “Steve is an excellent coach who is extremely dedicated to the success of his athletes.  I’ve only had the privilege of working with him for the last several months, but in that time I have already realized steady gains in my bike strength.  Steve reminds me of a professor in that he truly studies the sport of triathlon.  His knowledge base is incredible and he understands how to utilize that knowledge and put it into practice, building me into a stronger athlete.  If you’re looking to make strides in your bike strength I highly recommend taking advantage of the HIT Cycling Studio and letting Steve guide you towards greater success.”  

Of Steve’s coaching ability Paul Harrold says “For the 2015 racing season, I was fortunate enough to have Steve Hall of HIT Endurance Coaching as my coach.  In working with Steve I found that he prescribed the right doses of training, knowledge, mental preparation and accountability to not only balance training/life/family but achieve serious racing results.  He provided the ‘recipe for success’ which resulted in my best year of racing ever.

Moving into the new year I strive to build upon my successful 2015 season and with the help of Steve and the new HIT Cycling Studio, I am seeing new results already.  I enrolled in the Power Palooza Series at HIT Cycling and after 4 weeks of classes with Steve I recently performed a 20 minute FTP test in which I achieved a 6% increase, putting my FTP at 300+ watts.

If you are looking to improve your power and fitness on the bike I highly recommend enrolling in the HIT Cycling series where Coach Steve will help you to achieve new highs in your performance.” 

                                                                                            March Meeting News with REV3 Triathlon
We had a great meeting on March 2nd at Performance Therapy.  Thank you to Mike Danenburg for hosting us.  Our guest presenters were Mariah Bridges and Eric DePoto of Rev 3 Triathlon.  

Mariah and Eric laid out the REV3 race calendar for 2016 (see below) and also pitched some great incentives to our team for participating in their upcoming events.  

~Kicking off the REV3 racing series is Westfields, VA on May 1st.  This race will include a sprint, a relay and a kids race.  

~May 22nd Knoxville, TN hosts a Half, Oly, Aqua Bike, Relay and Glow races

~The weekend of June 4th - 5th Quassy in Middlebury, CT holds a Half, Oly, Aqua Bike and relay event.

~July 10th is the Williamsburg, VA race.  Distances include Half, Oly, Aqua Bike and Relay events.  

~On August 7th you can head to Main for the Old Orchard Beach event which has a Half, Oly, Aqua Bike, Relay and Glow race

~Rounding out the season September 10th - 11th the Cedar Point series in Sandusky Ohio featuring IM, Half, Sprint, Kids race, Aqua Bike, Relay and Glow races.  

Many of the courses for this year have been changed so even if you’ve been out to one of these events in the past you can expect your experience to be different this time around.  And, as incentive for our team REV 3 is offering the following to us:                                                                                                                                                                                                                               
~10% race entry discount on any race at any venue.  Use the code EPOCHREV3 to sign up for any 2016 race.
~1 free race entry for our team for every 10 Epoch participants registered        
~Dedicated team bike rack at the race for 15+ Epoch team members registered
~Dedicated (albiet smelly....) porta potty at the race for 20+ Epoch team members registered
~CO-BRANDING of the race with Epoch for 30+ team members registered!!  

Team this last offering is HUGE and would be such an awesome platform for our team to really show up and gain recognition on a larger platform.  Several of us at the meeting expressed interest in the Williamsburg, VA race and we would love to have a huge team presence out there.  If you are interested in racing at Williamsburg please contact Karen Wood at  Let’s see if we can’t get that race co-branded as a REV 3/Epoch event!

In other team news there are several upcoming events that provide our team opportunities to race and or volunteer.  Please read the list below, check out the links to the races sites and consider helping Epoch make their presence known not just as a great team of racing enthusiasts but also as a dedicated group of triathletes who give of their time to support others in their racing endeavors and support worthy causes around the Charlotte area.  

Run Jen Run is THIS Saturday, March 5th -- Contact Kelly Crooks Sherin with questions on how you can help 

Know Your Craft 5k is 9:00am Saturday, March 26th - Contact Emily with questions 

Bike LUCK Saturday, April 30th - Contact Kevin Casey with questions 

Our next team social will be held at Triple C Brewing Company on April 6th.  Hope to see all of you out there!  


The 2016 EPT Kits and gear have arrived!!!  If you have any questions regarding your gear please reach out to Paul Harold  The new stuff looks fantastic and we can't wait to see everyone training and racing in their new gear.  

If you didn't order and are now kicking yourself wishing you had don't worry, we've arranged to open up the store again for a short time to allow everyone the chance to order.  The store will be open from Friday March 18th to Friday March 25th.  To order just go to the team page at and then select "Shop".  

Tomato, Mozzarella Salad with Israeli Cous Cous and Cannellini Beans

0:30 Time · 15 Ingredients · 1 Steps

Another great grain based summer salad!

Greek Quinoa Salad

0:30 Time · 19 Ingredients · 1 Steps

Great summer salad featuring quinoia, fresh veggies and a great tangy dressing.

Karen Wood

limitless: (adj) without end, limit, or boundary.

Laurent Painchaud

March 15, 2016

The REAL Bosseur

HIT Cycling

Official cycle studio sponsor for EPT Racing. Visit our new site at

Epoch Universal

Founding sponsor of EPT Racing

Ortho Carolina

Official orthopedics sponsor for EPT Racing

I Tri For Good

$5,000.00 Goal

EPT Racing Charity

Alpha-1 Village

$5,000.00 Goal

EPT Racing charity

10 Sessions of HIT Cycling Training

$90 Price

Formerly the "punch card"