2013 Winter Indoor Cycling Program - Phase 2 - January 3rd to March 16th - 10.5 Weeks.  Overview.

Indoor Cycling program workouts are held at the Penticton Community Centre - Meeting Room 4.

There are 2 programs, which are designed for various levels of experience and fitness. Our “Performance” sessions, which are our long held, staple workouts, suit the new or relatively inexperienced rider, as more experienced riders with good cycling fitness. Our “Hard Core” Program for the most experienced and stronger cyclists. The actual “Program” is a 5 month periodized Indoor Cycling Season, running from November through March. In November and December we focus on skills, technique and strength, which leads into the Jan to March "Winter" Program (Phase 2) when we'll focus on speed, power, lactate tolerance, muscular endurance and overall cycling fitness for the Spring outdoor season.

PERFORMANCE sessions are our tried and true, staple workouts with lots of coaching regarding technique, skills, efficiency and strategy and how to take it all to the road. You may be a social rider, training to stay in shape through the winter or a competitive road racer, a hill-climb specialist or an Ironman triathlete. Also Suitable for "Rookies" these sessions offer the very basics of how to ride a bike, including gearing and pedal technigue, with a focus on all aspects of becoming a better cyclist. Workouts vary from technique focus, to strength drill, to power intervals, time trials, race simulations and challenges. All-comers will be catered to in these workouts.

HARD-CORE sessions are designed for the more experienced and physically stronger athlete, who needs more training load to get to the next level. The workout structure is similar to the Performance sessions, with longer and stronger intervals and a longer workout. More Pain = less talk = louder music. We build into it sensibly, but before long these workouts will become more challenging (and make you cry!) OK, maybe not, but you get the picture.

Requirements for all sessions: Your own bike. Any bike (with gears) will do, but you’ll need a cadence bike computer (for sure) and a Heart Rate Monitor for best results and to track your improvement. You will also need to bring your own stationary bike trainer (Magnetic or Fluid resistance).

AERO – SATURDAYS – Almost always AERObic with low to moderate workout intensities and a greater percentage of AERObar riding for triathletes. These sessions complement your mid-week training with a variety of Endurance based workouts. Never boring! These sessions run for a minimum of 90 minutes and build toward 3 hours in the final weeks of the program - note that the 90+ minute workout consist of additioanl 30minute blocks, which are optional, of course - you're welcome to leave whenever you choose.  .

Schedule Below Starts: Thursday January 3rd & ends: Saturday March - 16th – 10.5 weeks.

COST:

Tues-Thurs - 21 x 60minute Performance Sessions (Noon or 4.30pm) $189.00 ($211.68 incl 12% HST)

Tues-Thurs - 21 x 75minute Hard-Core Sessions (6pm) $231.00 ($258.72 incl 12% HST)

Saturday - 11 x 90minute to 3 hour "Aero"  Sessions $143.00 ( ADD $160.16 incl 12% HST)

PLEASE MAKE QUEQUES PAYABLE TO IMPACT MULTISPORT COACHING and bring to the first session. 

For those who use online banking, we also accept INTERAC EMAIL TRANSFER to kevin(at)IMCoaching.com

5% SURCHARGE APPLIES TO CREDIT CARD PAYMENTS. Please provide card details at your first session.

SPACE IS LIMITED - FULL PAYMENT IS REQUIRED AT THE FIRST SESSION AND SECURES YOUR SLOT!

ATTENTION FIRST TIMERS - THERE IS A NO-COMMITMENT START-UP - - SIGN UP AND TRY THE CLASSES FOR YOUR FIRST 2 SESSIONS. IF YOU CHOOSE NOT TO CONTINUE, YOU OWE NOTHING!.

To indicate your desired session, or to inquire, please email Impact Multisport - kevin(at)IMCoaching.com


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SEPT-OCT RUN PROGRAM - SEPT 4th to NOV 1st, 2012

The basis of this program is 2 coached run workouts, held Tuesday and Thursday afternoons at 5.15pm. The program suits runners geared toward fall events such as Kelowna, Victoria, Seattle and Vegas Marathon, Half Marathon and 10k's. Tuesday sessions are interval based and are held on the track. Thursday sessions are either tempo, fartlek and negative split workouts, enhanced with drills, strides and various other workouts including hill repeats. Fee $90.00

Optional – Run Lactate testing (Treadmill) and Heart Rate Zone Calculation – Advised if not previously done - $90.00 if participating in the above program.

Optional – One-on-One coach consultation and personalized training program – to include other runs, multisport training and/or event specific – peak/taper etc - $90.00 if participating in the above program.

2012 - Schedule Below Starts: Tuesday September 4th - Ends: Thursday November 1st - Period: 9 weeks.  

Location: Pen-Hi track, across from KVR middle school.

Cost (tax in): Workouts only $100.80*

Workouts + Lactate/Zones $201.60

Full Package $268.80

*There is a no-commitment allowance for your first week – come along and train free for the first 2 workouts.
Program is pro-rated for later start-ups.