This is what you’ve been waiting for, Kelowna!
Whether your just want to feel more comfortable and confident in spin class, or you’re training for a triathlon or Gran Fondo, the BCycle 8 Week Training Program is the perfect way to improve your cycling game, no matter what your current fitness level is.
The BCycle Training Program is a series of 8 spin classes for all fitness levels and is designed to accelerate your cycling ability and improve your overall performance on a bike; whether that’s indoors or outdoors.
In this 8 week registered program, each class will include a warm-up, the workout and a cool down. The workout portion is executed in intervals that follow a progressive format and periodized structure. The intervals are designed to help develop stronger cycling in specific zones as well as to help improve technique. The instructor doesn’t ride for this class, her job is solely to be on the floor coaching you each and every step of the way!
The 8 week program runs on Wednesdays at 5:00PM on the following dates:
January 8, 15, 22,29
February 5, 19, 26
The instructor for this exciting cycling program is Robin Wallouch.
The class breakdown is as follows:
Class 1 (January 8th, 2020): This workout is designed to find your Functional Threshold Power (FTP) which is commonly defined as the highest average power you can sustain for one hour, measured on the bike in watts. FTP will be used to determine your training zones for all sessions going forward. Our first class will be a 12 minute warm-up and then a 5 minute all out effort which will serve as your basis for what you will do later in the 20 minute all out effort.
Class 2 (January 15th, 2020) : This session will focus on hard, short efforts followed by settling back into a constant effort.
Class 3 (January 22nd, 2020): Will focus on anaerobic bursts, followed by sweet spot training. “Sweet spot” refers to an intensity of training that is hard enough to elicit substantial physiological benefits, but not so hard as to be unsustainable. It’s 85-95% of your average threshold power.
Class 4 (January 29rd, 2020): Will focus on steady building from 75% -115% of your FTP.
Class 5 (February 5th, 2020): Will focus on 30 second efforts with short recoveries to boost your VO2 power (just love your FTP).
Class 6 (February 19th, 2020): The super peaks pyramid will focus on short intensity in the anaerobic capacity zone.
Class 7 (February 26th, 2020): Will focus on sprints. This session is designed to simulate the demands of a road race, in which you are sprinting to get away from a group.
Class 8 (March 4th, 2020): This session will be Time Trials. It will start with a 12 minute warm-up and then a 5 minute all out effort which will serve as your basis for what you will do in your 20 minute all out effort. This class will allow you to see how much you’ve improved from the first session.
The program cost is $240 per person and there are limited spots available so register as soon as you can to ensure your place in this exciting program.
If you have any questions, or if you’d like more information please don’t hesitate to ask!