Program Overview
The primary focus of the Master’s Winter Program is to provide an opportunity for RMCC master’s cyclists to train together, increase base fitness and strength. The program will expose riders to new workouts, training philosophies, cycling specific strength training, while increasing camaraderie amongst RMCC members!
Plan
The Winter Flex Program begins November 12, 2018 and continues to April 5, 2019. Included in the program is:
SPIN– 1.5 hr Computrainer Class at Ascent Physiotherapy. These classes will strategically build your fitness throughout the winter and have you ready to rock n’ roll when the snow melts. Training includes power and heart rate analysis, zone specific workouts, technical training, and of course good tunes and some serious motivation from Coach Ian.
STRENGTH– 1 hr Strength Session with SC2 Strength at the Bill Warren Training Centre. Over the winter, this program will be tailored to you, specifically addressing your overall strengths, weaknesses, and personal goals to make you see and feel the gains on the bike.
Coaches
Spin be coached by Ian Murray. Ryan Draper will coach when Ian is away. Strength will be coached by SC2 at the Bill Warren Training Centre.
SPECIAL RMCC OFFER: 4iiii is offering power meters and heart rate monitors at 20% off for adult club members.
Figure 1: Winter Schedule : November 12, 2018 – April 15, 2019
| Monday | Tuesday | Wednesday | Thursday | |
| PM: 6-7:30pm Computrainer Class | PM: 6:45-7:45pm Strength Session | * add on
PM: 6-8pm Rebound Fat Bike Rides with Ryan Draper Free if you have a Fat Bike or $20/session for fat bike rental and lights |
AM: 6:30-8amComputrainer Class (add on) | |
| Ascent Physio | Bill Warren | Ascent |
Fees and Options:
January – April Options:
- Monday: 1.5 hr Spin Computrainer Class ( Jan 7th – April 1) 6:00-7:30 pm
- Tuesday: 1 hr Strength Session (Jan 8th – April 2 ) 6:45-7:45pm
Total Cost: $790 + GST
*Add on Option:
- Thursday: Spin Computrainer Class ( Jan 10 – Apr 4) 6:30-8:00am
Total cost $390 + GST
SPIN
Jan-Apr Masters Spin Monday 6:00-7:30pm
Jan: 7,14,21,28
Feb: 4,11,18,25
Mar: 4,11,18,25
Apr:1
Jan-Apr Masters/Youth Spin Thursday 6:30-8:00am
Jan: 10,17,24,31
Feb: 7,14,21,28
Mar: 7,14,21,28
Apr: 4
STRENGTH
Jan-April Masters Strength Tuesday 6:45-7:45pm
Jan: 8,15,22,29
Feb: 5,12,19,26
Mar: 5,12,19,26
Apr: 2
Jan-April Masters Strength Tuesday 6:45-7:45pm
Jan: 8,15,22,29
Feb: 5,12,19,26
Mar: 5,12,19,26
Apr: 2