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.