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Athletes can meet at least
1 time per week for a coached workout. Over the winter, we offer bike
classes on Wednesday and Saturday and a bike/row/core class on Thursday.
Once the weather improves
we will once again meet for group bike rides, runs and open water swims.
For the fourth year, I
will be holding Wind Trainer classes. This year we have moved to the
amazing Gold’s Gym south of the 401 on Wellington. This is a program that
will build on endurance and strength and also focuses on technique and
being relaxed and steady. Each week we will talk about different aspects
of training and racing, stretching and self maintenance, injury
prevention, heart rate, nutrition, sweat loss, weights etc. The benefit
with this class is that you are on your own bike rather than a spin bike
so you will not be riding in a different position for 2 hours every week.
We will also be meeting
periodically for clinics. These will include swimming/biking/running/
biomechanics, stretching/yoga/Pilates/ injury prevention, nutrition,
Trigger Point therapy classes and maybe just having a beer or two.
WIND TRAINER CLASSES
Classes begin Saturday
December 12th and will run til March 20th =14 weeks- there will
not be a class December 26th. If the weather does not co-operate we can
continue inside til mid April.
Saturday:
·
8:30-10:30
ride and then this will be followed by a 45 minute stretch and yoga
session
·
Cost is $100
for the spin class for TS members. $125 for non TS members
·
$15 drop in
Wednesday:
5:30 - 7 :30
or
Thursday: 6:00-8:00
The Wednesday classes
will be held in my basement-limit 15 riders
·
75 minutes
of riding followed by a core/stretch
·
Cost is $100
for the spin class. $125 for non TS members
·
starting
December 16
These two hour classes are
suitable for both experienced, endurance riders and athletes new to the
sport. You work at your own level and set the tension on the wind trainer
to your fitness and ability. They are an excellent cross training workout
for runners.
Welcome to those of you
who are new to this. Every year there are a few riders who buy new bikes
and trainers specifically for this class, so don’t be intimidated. If you
do not have a bike yet, you can use the spin bike at Gold’s. The workouts
start fairly easy and gradually the sets get longer and hillier as the
weeks pass.
Please note that this is
NOT just a spin class. I have designed the workouts based on 24 years of
cycling experience, coaching qualifications and after 4 years of offering
these classes to my athletes. We will be working on gradually building
endurance and strength and the primary focus will be on technique and
form, riding relaxed, changing gears, hill climbing, tempo rides, proper
seating, power, leg position, cadence, running off the bike, transitions,
etc.
Each week we will cover
different aspects of training and racing, stretching, self maintenance,
injury prevention, heart rate, nutrition, sweat loss, pacing, tapering,
picking your races, weights, and anything else you would like me to
cover. Also, the benefit to this class is that you ride your own bike so
you will not be riding in a different position every week.
Remember that this class
is not designed to kill you. As you will see, we will be focusing on how
to ride a bike more efficiently and the fitness is the byproduct. You will
work at your own level and set the tension as hard or as easy as you like
[no one will know!] The first few weeks will be for the new riders to get
comfortable on their bikes. I will make sure you are set up properly,
that your pedal stroke is correct and that you are not bouncing and
bobbing around on your seat. The return crowd can work out the cobwebs
and flush put the old arthritic joints. We will be doing a lot of drills
and some alternative type speed workouts that will help out your running
as well.
If this is your first year
for this, please get on your trainer a few times before the classes
begin. Practice putting the bike into the trainer and make sure the
tension is set so that you have some resistance. Also, make sure the bike
is screwed in tightly.
Arrive 15-20 minutes early
so you can set up. If you plan to sneak out early, or if you have had
enough of me, then situate yourself near the exit.
What you will need:
A wind trainer of course
and:
·
2-3 water
bottles
·
2 towels
·
Food to eat
while riding
·
A dry change
of clothes
·
The thingy
that goes under your front wheel
·
Heart rate
monitor
·
Change of
clothes for stretch after
·
Towel for
shower
·
Bathing suit
if you would like to enjoy the hot tub after |
