WINTER 2023 Indoor Cycling on ZOOM!

This 11 week Winter Program Builds through 4 PHASES:

1) Endurance - This initial phase builds aerobic and muscular endurance, with a focus on improved pedal mechanics for efficiency and strength, to prepare for the harder training ahead. 

2) Strength - The strength phase uses high muscle tension (big gear) work and climbing simulations to build cycling specific strength, for better sustained climbing and long intervals into the wind. 

3) Power - High intensity intervals, performed in the drops, aerobars, sitting up or out of the saddle, all help to increase your critical power - the maximum amount of power you can sustain, for a given period of time. 

4) Time Trial - OR SPEED - This is were it all comes together - Structured, sustained intervals at just below, at, or over, your Anaerobic Threshold. Workouts that will test your physical and mental strength, while helping to increase your reserve of strength and power in your endurance races. 

+ Saturdays - Saturdays are generally always aerobic (sub threshold efforts) and run for 90 minutes in duration for the first 5 weeks, then build up to 3 hours over the remaining 6 weeks. You always have a shorter option if you prefer. 

What do I need ?

• A computer or device with internet connection, browser or ZOOM app installed.
• Your own bike on a stationary Magnetic or Fluid OR Smart trainer.
• A cycle computer/device showing cadence and rear wheel speed (km/h) or power (watts). 
• Heart Rate Monitor (to help gain valuable info and get the most out of your training.
• Cycling shoes with clip-in pedals, clothing, towel, front wheel support, drink/nutrition for each workout....

How does it work ?

• You ride in the comfort of your own home, following instructions from your coach, who you'll see on your computer screen.
• Once registered for the program, you'll receive invitations to the live rides via email - just click on the link.
• Your coach will let you into the Live ride.
• You'll see and hear your coach, who will guide you through your workout, as well as written instructions of the workout. 
• Ideally you'll have your camera on, so your coach can see you ride and others can see you in the group.
• Live rides are recorded and links are emailed out, if you miss the live or prefer to ride later in the day. 

When are the LIVE ZOOM rides and how much do they cost ?

• Live Rides are held on Tuesday, Wednesday, Thursday mornings at 6am and Saturdays at 7am (Pacific Time*) 
• Due to the progressive nature of the program, it's best to sign up for the entire 11 weeks. See options below:

1. Tues-Thur only - 11 weeks/22 sessions/22 hours - $176.00 ($8/hr)
2. Wed-Sat only - 11 weeks/22 sessions/33.5 hours - $235.00 ($7/hr)
3. Tues-Thur-Sat - 11 weeks/33 sessions/44.5 hours - $267.00 ($6/hr)
4. Saturdays Only - 11 weeks/sessions/22.5 hours - $180.00 ($8/hr)
5. Weekday Drop-in - available up to 1 hour pre-ride - $10.00 ($10/hr)
6. Saturday Drop-in - available up to 1 hour pre-ride - $10.00 ($10/hr)

* PT - Penticton Time, West Coast, British Columbia Canada ;)

IMPORTANT - FREE DEMO CLASS -Try a class before signing up. If you choose not to continue, you owe NOTHING!

MISSED WEEKS OR STARTING THE PROGRAM LATE - Program will be pro-rated for the weeks you're available to ride.