Program Overview
The primary focus of the Youth Winter Flex Program is to provide an opportunity for young cyclists to participate in activities that will help with their overall athletic development, increase their athletic literacy and teach them the basics of training. The Winter Flex Program will focus on the enjoyment factor of training while inspiring, educating and physically challenging young cyclists.
The goal of the program is to foster a lifelong love for the cycling & the outdoors while build fitness & strength for the 2019 cycling season.
Riders are encouraged (although not required) to build toward racing in the spring and summer because of the following benefits:
- Self discovery through pushing personal boundaries in a safe manner
- Life lessons learned in the process
- It is enjoyable to go fast
Program Coverage
The Winter Flex Program beings November 12, 2018 and continues to April 5, 2019. In Nov and Dec the plan is 1-2 days of coached training (one strength a week plus adventure friday). The other days of the week are for the athlete to do their own varied workout of running, cross country skiing or some other aerobic activity as well as another weight session. Starting January, the program includes 2 or 3 days of coached training (Monday spin, Thursday strength, Adventure Friday), with the option of adding a Thursday AM Spin Class.
Fee options
November/December Option:
- Monday: Strength session (Nov 12 – Dec 17), 4:45-5:45pm
Total Cost: $120
- Adventure Friday: Fun workouts on half day fridays (Nov 16 – Dec 14) 1:00-4:00pm
Total Cost $90
January – April Options:
Option 1: Two workouts weekly:
Monday: 1.25hr Spin Computrainer Class ( Jan 7th – April 1), 3:45-5:00pm
Thursday: 1hr Strength Session (Jan 10th – April 4 ) 4:45-5:45pm
Total Cost: $520
Option 2: Three workouts weekly:
Monday: 1.25hr Spin Computrainer Class (Jan 7th – Apr 1), 3:45-5:00pm
Thursday: 1hr Strength Session (Jan 10th – Apr 4) 4:45-5:45pm
Adventure Friday: Fun workouts on half day fridays (Jan 11 – Apr 5) 1:00-4:00pm
Total cost: $700
Coaches
Spin and adventure Fridays will 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 30% off for youth program participants.
Program for November – December
| Monday | Tuesday | Wednesday | Thursday | Friday |
| PM: 4:45-5:45Strength Session with SC2 and Ian Murray | *do activity on your own – trail run, cross country ski etc. | * 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 |
*do weight program on your own (from what you learned on monday) | Adventure fridays |
| Bill Warren Training Centre | Rebound |
Program for January – April
| Monday | Tuesday | Wednesday | Thursday | Friday |
| PM: 3:45-5:00 Computrainer spin class & Core Strength | *do weight program on your own (from what you learned on thursday) | * 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 |
PM: 4:45-5:45
Strength Session with SC2 and Ian Murray |
Adventure Fridays 1:00-4:00pm |
| Ascent Physio
(Starts Jan 7th) |
Rebound | Ascent Physio
Bill Warren Training Centre |
locations and activity will vary
|
Strength and Spin dates
Jan-Apr Youth Strength Thursdays 4:45-5:45pm
Jan: 10,17,24,31
Feb: 7,14,21,28
Mar: 7,14,21,28
Apr: 4
Jan-April Youth spin Monday 3:45-5:00pm
Jan: 7,14,21,28
Feb: 4,11,18,25
Mar: 4,11,18,25
Apr:1
Half day Friday dates
Nov: 16,30
Dec: 14
Jan: 11,25
Feb: 8
Mar: 8,22
Apr: 5