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Rundle Mountain Cycling Club

Rundle Mountain Cycling Club

Rundle Mountain Cycling Club of Canmore, Alberta, Canada

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RMCC Master’s Winter Training Program

MASTER’S WINTER TRAINING PROGRAM

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 January 7 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 : January 7 – 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: 6:30-8am Computrainer Class
Ascent Physio Bill Warren Rebound Cycle Ascent

Fees and Options:

January – April Options:

  • Monday: 1.5 hr Spin Computrainer Class (Jan 7 – April 1)  6:00-7:30 pm

Total Cost $390 + GST

  • Tuesday: 1 hr Strength Session (Jan 8 – April 2)  6:45-7:45 pm

Total Cost: $350 + GST

  • Thursday: Spin Computrainer Class (Jan 10 – Apr 4)  6:30-8:00 am

Total cost $390 + GST

*NEED AT LEAST 4  PEOPLE REGISTERED IN EACH CLASS to avoid class being cancelled.  If interested in participating please email admin@rundlemountaincyclingclub.com to register.

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 Spin Thursday 6:30-8:00 am

Jan: 10,17,24,31
Feb: 7,14,21,28
Mar: 7,14,21,28
Apr: 4

STRENGTH

Jan-Apr Masters Strength Tuesday 6:45-7:45 pm

Jan: 8,15,22,29
Feb: 5,12,19,26
Mar: 5,12,19,26
Apr: 2

 

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Rundle Mountain Cycling Club

RMCC on Instagram

 The Mens’ 5-week MTB Program offers a fun & supportive environment for skill development and riding on our local singletrack mountain bike trails. We will have two riding groups – MTB 101 for beginners (with little to no mountain biking experience, who are comfortable riding on easy off-road trails) and MTB 201 for intermediate riders (with a few seasons’ riding experiences). Registration opens March 1st. Visit the link in bio for more details! . . . . #rundlemountaincycling #rmcc #justsendit #oftheyear #surreal #mtb #bikelife #bike #team #mtbteam #squadgoals #fullsend #stokedtoride #motivation #fuelyourgoals #beetthebonk #ridecanmore #mountainbike #adventurebybike #enduro #enduromtb #motivation #athlete  RMCC's famous Youth Revolution Registration will open March 1st at 8 AM. Most classes have only 8 or 16 spots and will fill quickly. Register early to avoid disappointment. Visit the link in bio for RMCC Programs and Registration! _________________________ @steffobrien . . . #rundlemountaincycling #rmcc #justsendit #oftheyear #surreal #mtb #bikelife #bike #team #mtbteam #squadgoals #fullsend #stokedtoride #motivation #fuelyourgoals #beetthebonk #ridecanmore #mountainbike #adventurebybike #enduro #enduromtb #motivation #athlete #youthrevolution  ⠀ Here are our athletes of the year! These two are remarkable ambassadors of RMCC!⠀ ⠀ Oliver Cebuliak: Is one all-around role model! Between coaching, fixing bikes, and his part-time jobs, he has shown tremendous leadership and love for the sport this year! ⠀ ⠀ Ella Weighell: Encouraging and cheerful, she is our young pioneer in the AMP program. We are ecstatic to have her on board, as she continues to be a wonderful ambassador for Enduro style riding for girls. ⠀ ⠀ Keep up the great work! ⠀ .⠀ .⠀ .⠀ .⠀ ⠀ #rundlemountaincycling #rmcc #justsendit #oftheyear #surreal #mtb #bikelife #bike #team #mtbteam #squadgoals #fullsend #stokedtoride #motivation #fuelyourgoals #beetthebonk #ridecanmore #mountainbike #adventurebybike #enduro #enduromtb #motivation #athlete @aydinweddings  IT'S PROMO TIME!!! Hey RMCC Members, now is your chance to grab Zizu Optics at promo pricing! From March 10th to 13th, receive 35%-40% off all in stock Zizu products by using the promo code: RMCC2019 Check them out at: @zizuoptics Don’t know what suits you? No worries, a sample box will be at the AGM for you to try! Must have RMCC membership for code to apply * Shipping dates for product will be March 16th to 23rd. . . . #rundlemountaincycling #rmcc #justsendit #zizuoptics #mtb #bikelife #bike #team #mtbteam #squadgoals #fullsend #stokedtoride #motivation #fuelyourgoals #beetthebonk #ridecanmore #mountainbike #adventurebybike #enduro #enduromtb  The season is creeping closer! The AGM is to be held in Canmore at the Coast Hotel on February 13th at 7 PM. Sign up for 2018/2019 members will open soon. Have your say! #cycling #bikelife #ride #bicycle #mtb #cycle #mountainbike #cyclinglife #rmcc  It’s never too early to start planning next year’s #cyclocross race!  We met with @townofcanmore parks department and local landscaping business J.P. paving stones to look at key areas that need remediation from the recent cyclocross race. A plan is in place to beat the weather and restore areas that were damaged from the snow and mud.  You can never put enough glue on tubs! @darwin.orsler
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info@rundlemountaincyclingclub.com
Mailing Address: Box 8515 Main
Canmore, AB
T1W 2V2

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