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 2020 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
CYCLOCROSS SEASON (This program is open to anyone ages 13+)
This program is perfect for any rider keen on learning the skills to develop as a great all round racer, rider and athlete, or use it to simply to extend your cycling season. Cross and fall is all about fun so come join us for a little cyclocross.
RMCC invites you to participate in our Fall Program. The program runs Sept 11 – Oct 23, 2019. It will comprise of:
What: “RMCC Fall Cyclocross Skills, Drills & Intervals.
When: Wednesdays 4:45pm – 6:15pm, Sept 11th – Oct 23th.
Who is this for: This will be good for Beginner – Advanced road & mountain bikers (all ages).
Where: Sessions at various location around the Bow Valley. Cyclocross or Mountain Bikes will be good for these sessions. (though if you plan on racing, then training on a cyclocross bike would be beneficial)
Cost: $100 for 7 sessions.”
*race support will be offered to athletes wanting to race the Canmore cyclocross race on Sept 28/29 as well at the Calgary Race on Oct 13th and Oct 26th.
WINTER FLEX PROGRAM (this program is open to riders age 11-17)
The Winter Flex Program beings November 5, 2019 and continues to March 31, 2020.
Fee options
November/December Option:
- Tuesday: 2 hour coached fat bike ride from Rebound (fee includes a fat bike rental with lights)
- Adventure Friday: 3 hour fun workouts on half day Fridays (Nov 15, 29, Dec 13) 1:00-4:00pm
Total Cost: $300 (if you own your own fat bike please contact admin)
January – March Options:
- Tuesday: 2 hour fat bike evening ride from rebound (fee includes a fat bike rental with lights)
- Friday: 3 hour fun workouts on halfday Fridays (Jan 17, Feb 7, Mar 6)
Total Cost: $475
Coaches
Fat bike rides and adventure Fridays will be coached by Ryan Draper or Ian Murray
Program for November – December
| Monday | Tuesday | Wednesday | Thursday | Friday |
| PM: 5:30-7:30pm
Rebound Fat Bike Rides with Ryan Draper
|
*do activity on your own – trail run,
cross country ski etc.
|
*do weight program on your own or a spin
workout on your trainer (eg zwift workout) |
Adventure Fridays 1:00-4:00pm | |
| Rebound | Locations and activity will vary |
Program for January – April
| Monday | Tuesday | Wednesday | Thursday | Friday |
| PM: 5:30-7:30pm
Rebound Fat Bike Rides with Ryan Draper
|
*Do an activity on your own – trial run,
cross country ski etc
|
Do weight program on your own or a spin
workout on your trainer (eg zwift workout) |
Adventure Fridays 1:00-4:00pm | |
| Rebound | locations and activity will vary
|
Nov-Apr Tuesday fat bike ride dates 5:30-7:30pm (weather dependant)
Nov: 5,12,19,26
Dec: 3,10,17
Jan: 7,14,21,28
Feb: 4,11,25
Mar: 3,10,17,24 31
Half day Friday dates 1:00-4:00 (weather dependant)
Nov: 15, 29
Dec: 13
Jan: 17
Feb: 7
Mar: 6