2012 Winter Indoor Cycling Program - Overview
JANUARY 9th - MARCH 29th, 2012
2012 Indoor Cycling program workouts are held at the Penticton Community Centre - Meeting Room 4.
There are 3 programs, which are designed for various levels of experience and fitness, with a “Rookies” program for new or relatively inexperienced rider, our “Performance” sessions, which are our long held, staple workouts, where we cater to various levels of rider fitness and experience in the one workout and 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. The November-December focus is on skills, technique and strength - these components are still maintained through Jan to March, with a great focus on areas to improve, speed, power, lactate tolerance, endurance and overall cycling fitness for the Spring.
ROOKIES sessions are designed for the novice cyclist doing their first Coached Indoor Cycling workouts. If you are thinking of your first GranFondo, or MedioFondo, or your first bike race or triathlon, this is the best place to start. ALL the basics are covered, including how to; set up their bike on the trainer, inflate tires, use the gears, understand the terminology, technique basics and entry level skill work with lots of coaching on pedal technique, exercise intensity and strategies for road riding (outside)... We start out easy and build gradually, to take the new cyclist from clipping into their pedals for the first time, to being able to tackle any hill and all road conditions in the spring, with respect to fitness and how to use their bike. There will be NO EXPERIENCED CYCLISTS HERE! Except the coaches, of course!!
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. These sessions offer less of the very basics of how to ride a bike, but focus on key skills, drills and interval training to improve pedal efficiency, power, muscular endurance and lactate tolerance. 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.
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 will build in duration from 75 minutes to (up to) 3 hours.
Stationary trainers supplied. All mid-week workouts are 60 minutes duration unless otherwise stated below.
Schedule Below Starts: Monday January 9th & ends: Thursday March 29th - Period – 12 weeks, with 11 Saturdays.
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Monday
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Tuesday
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Wednesday
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Thursday
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Fri.
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Saturday
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4.30pm Performance
6.00pm "Rookies"
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12.00pm Performance
4.30pm Performance
6.00pm Hard Core (75min)
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4.30pm Performanc
6.00pm "Rookies"
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12.00pm Performance
4.30pm Performance
6.00pm Hard Core
(75min)
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AERO SATURDAY.
Doors open at 7.15am
Ride starts at 7.30am (75min to 2 hours)
Option for T-Run, after.
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NOTICE – Saturday workouts may still run on March 31st, depending on weather conditions and demand, on a Drop-in Basis at $15.00 per session.
Cyclists should arrive to set up 10-15 minutes before start time.
Optional – Bike Lactate testing and Heart Rate Zone Calculation – Advised if not done in 2010/2011 - $90.00 if participating in the above program.
Cost:
2 workouts per week $230.00 ($257.60 with 12% HST included)
3* workouts per week $330.00 ($369.60 with 12% HST included) *Includes 2 midweeks session + Saturday.
Add Lactate testing $90.00 ($100.80 with 12% HST included)
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 sign-up or inquire, please email Impact Multisport
HERE.
SEPT-OCT RUN PROGRAM (THIS PROGRAM RAN FROM SEPT. 5th TO OCT, 27th, 2011)
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 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 $80.00
Optional – Run Lactate testing (Treadmill) and Heart Rate Zone Calculation – Advised if not previously done - $80.00 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 - $80.00 if participating in the above program.
Schedule Below Starts: Tuesday September 6th - Ends: Thursday October 27th - Period: 8 weeks.
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Monday
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Tuesday
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Wednesday
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Thursday
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Friday.
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5.15 – 6.30pm Pen-Hi Track
Track Workout.
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5.15– 6.30pm Impact Training Centre. Social Bike Ride, All Welcome. No Charge.
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5.15 – 6.30pm Pen-Hi Track
Workout Structure Varies.
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Location: Pen-Hi track, across from KVR middle school.
Cost (tax in): Workouts only $89.60*
Workouts + Lactate/Zones $179.20
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.