At Swim Bike Run, our goal is to serve all fitness enthusiasts and to make the sport of swimming, running, cycling, and triathlon more accessible and inclusive. Beginners to elite racers will find our store comfortable and our staff educated, dedicated and kind. Swim Bike Run services include:
BICYCLE REPAIR AND FIT
A great bike can improve your race time if it fits properly. Dan Schook, our expert mechanic and F.I.S.T. Certified Fitter, recommends having a bike fit to determine the bike most appropriate for your body and goals. At Swim Bike Run, we offer bike repair and maintenance, bike fitting and shoe and pedal interface. Most bike repairs are available for pickup on the next business day.
Saddle Demos
Great gear can help improve your race times, but only if it fits properly. Your saddle is the most important interface between you and your bike. For this reason, we want to ensure you find one that feels just right. Because we know how hard it is to choose the right saddle, we demo a variety of saddles from these manufacturers: Profile Design, Koobi, Terry, Fi'zi:k and ISM Adamo, Selle Italia, and more. You can demo any saddle before you make the investment - check one out for up to 72 hours and be confident in its comfort.
COMPUTRAINER CLASSES
A cycling class on your own bike – riding your race course.
The more force you can apply to your pedals, the faster you will go. So, it stands to reason that by improving your pedaling efficiency (applying force throughout more of the pedal stroke), finding your optimal cadence (between 80-100 RPM’s), and balancing out your pedal stroke (both legs applying equal force to the pedals), you can become more efficient and thus increase your speed. CompuTrainer Classes provide the environment for you to do just that. They can increase your cycling power by 20 to 30% and your speed by 2 to 4 MPH.
Swim Bike Run offers the only CompuTrainer MultiRider system classes for up to 15 riders in St. Louis. These classes provide a new, exciting and technically superior method of indoor group bike training and racing. In fact, USA Triathlon and USA Cycling test and train their team athletes with CompuTrainers. At the 2011 Ironman World Championships in Kona, HI, eight of the top-10 finishers trained throughout the year on CompuTrainers. During Swim Bike Run's CompuTrainer coached classes, each rider and his/her data is projected onto an overhead screen. As the rider travels down the course, the data changes in real time to reflect the % grade of the course. With this information, the coach is able to give comprehensive instruction. CompuTrainer MultiRider Classes are 60-120 min and require your own bike. Swim Bike Run’s conveniences include bike valet ($1/day), showers, and water. View our CompuTrainer MultiRider Class Schedule. Online registration for classes or call the store to hold your spot: 636-220-7781.
Preparing for CompuTrainer Class:
Come 20-30 min before posted class start time to set up.
Wipe down your bike from grease and dirt.
When you arrive ask us where you can setup, we might already have you assigned to a spot. If you have your own training skewer, please use that one. If you don’t, we have some to borrow or for sale for $12.
Place your bike's rear wheel between the take-up arms, make sure you turn both the right and left knobs inward equally so the tire is sitting in the middle of the roller. Tighten the lock knobs to keep the take-ups in place.
Attach the cadence sensor to your chainstay opposite of the driveside.
Attach the magnet on the crank-arm so the magnet is offset about 5mm from the cadence sensor.
Turn the rear adjusting knob (black plastic) to adjust the press on force so the tire isn't slipping. We'll calibrate once we get riding and warmed up, but you want enough force so that you're not causing the tire to slip against the roller.
Spin the pedals and wheel, to make sure nothing is rubbing or binding.
We have cadence sensors connected to each CompuTrainer, and magnets for your crank arm. We'll help you install these when you get here. We’ll collect these from you before you leave.
Warm up for about 5-10 minutes to get the tire, CT Load Generator, and your legs warmed up and ready to ride. Bring large towel to place under your bike.
If you have a training skewer, please switch out. (if you don't we have them.)
Pump up your back tire.
Bring any food or beverage you will need for the ride. We have nutrition and beverages for sale as well.
METABOLIC ASSESSMENTS / V02 THRESHOLD
(to determine your heart rate zones for fitness improvement)
Discover if you are efficient in using fat as fuel throughout an exercise session. In addition to the assessment, Swim Bike Run will provide a full interpretation of the results, which include a nutrition and exercise/training prescription to enhance your ability to teach your body to burn more fat.
Our testing with New Leaf equipment is ideal for any person wanting to improve health and reduce body fat and any athlete wanting to rely less on supplemental carbohydrates during training and competition and to eliminate GI distress. Knowing how your metabolism works is essential to creating a plan to live healthy, look better, and perform to your full potential. Our New Leaf metabolic assessment and training program is based on decades of medical research and proven scientific know-how. Whether you’re just starting to exercise or you’re training for your next marathon or triathlon, you can boost your metabolism, when your exercise and nutrition plans are based on your personal metabolic profile.
What’s a metabolic profile? Think of it as your metabolic fingerprint: It’s unique to you, and it holds all the info needed to create a highly successful, personal exercise training plan. Your metabolic profile helps your trainer determine how long you should exercise and how intensely (probably not as hard as you think!). Your profile also provides insight into the nutritional choices that will improve your health, increase your overall fitness, and ultimately enhance your athletic performance.
Metabolic testing allows you to discover what the maximum amount of calories are that you can consume in a day and still lose weight. This test measures your RESTING METABOLIC RATE or RMR. Your RMR is the number of calories you would burn doing nothing but resting all day! The majority of all calories burned {about 70 to 80%} are burned at the resting level. As an athlete or active person this is important to know to ensure that you are getting enough calories in your diet.
PERSONAL TRAINING (at our in-house workout facility)
Trainer Renee Van Horn offers one on one or small group personal training. Her focus is functional strength for performance and daily life. Triathlete specific, functional strength exercises are perfomed with light weight or body weight only using bands, stability balls, bosu trainer, training ropes and more.
RENTALS: WETSUIT / RACE WHEELS / BIKE BOX
Our rental fees are very reasonable and you can apply them towards the purchase of the item you are renting should you decide that you want to keep it! If you're competing in a triathlon and want to try a wetsuit, our Quintana Roo rental wetsuits are an excellent option. These wetsuits are available in both men's and women's models so we can help you find a perfect fit for you. If you want to experience how race wheels can increase your speed on the bike, we can rent you some Zipp or Reynolds full carbon wheels as well.
TRIATHLON & ENDURANCE COACHING
USAT Certified Coaches Sally Drake and Renee Van Horn are available for consultation or customized coaching for cycling, triathlon, running, and any fitness improvement. Swim Bike Run coaches formulate customized fitness plans for athletes based on complete fitness assessments, while taking into consideration the athlete's lifestyle, work, family commitments and training experience, previous injuries, and race / season goals. Fitness level and heart rate zones play key roles in Swim Bike Run coaching programs. They use the in-house New Leaf Metabolic Testing equipment to assess the correct level of training intensity for each client.
