If you want to be happy, just B. Spin & Strength Classes In Kelowna.

Introducing the 8 Week BCycle Training Program

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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
March 4

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!

Why You Need Spin Class AND a Personal Trainer

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“If you always do what you‘ve always done, you‘ll always get what you‘ve always got.” ― Henry Ford. 

It’s really quite simple; if you are trying to change your weight, shape, agility, strength, or body fat %,  and what you’re currently doing isn’t working (even if it worked before), you need to make changes, and we’re guessing if you knew what those changes were you would already be doing them…so it is time for you to try working with one of our amazing personal trainers and learn what you need to know to reach your goals, prevent injury and stay motivated and accountable.

 

Did you know that a personal trainer is a great addition to your group fitness classes too? You bet they are! The spin classes at B are an amazing workout, but you don’t need someone holding your hand while your sweat out all your sins on the bike, do that in dark, with like minded members and THEN let us hold your hand as we address form, injury prevention, diet and goals privately while we work on the strength you need.

 

A personal trainer is so important for so many reasons, but here are the top 10 signs you’re ready for a personal trainer and it’s time you tried private personal training sessions:

 

  1. You’re ready to see results
  2. You don’t even know where to start
  3. You are bored with your “workouts”
  4. You are ready to be challenged to become a better version of yourself
  5. You’re ready for the knowledge you need to workout on your own when you want
  6. You need to be motivated, and held accountable
  7. You’re working through an injury to rehab
  8. You have a specific event, tournament, or sport final coming up
  9. You want hands on guidance to make sure you’re doing what is right for YOUR body – those Instagram ‘how to’ videos just aren’t cutting it.
  10. You don’t do well in groups at the gym. Privacy please.

 

If you can relate to any of these signs, then it’s time you came into B Indoor Cycle & Strength Studio (maybe even hop in on that killer spin class you’ve been scared to try) and talked with one of our personal trainers about getting started – and take advantage of a discounted rate of $70/session when you purchase ten sessions.

 

Create Balance This Summer – Spin + Strength + Patio Time

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 We are lucky to live in one of the most beautiful places in the world – Kelowna! We are spoiled with all of the best wineries, lakes and trails just in our backyard, but it can often be difficult to fit everything in, AND stay committed to your health and fitness routine, right? We understand. That’s why our spin classes, strength classes and bootcamps are just 45 minutes long; you’re in and out within the hour, giving you more time to live your best life in the beautiful Okanagan.

So what’s the easiest way to create that perfect balance? We recommend using the following tips to help you plan your days:

 

  1. Keep a Routine: It’s easy to get out of your routine in the summer months! With company in town, more events and activities than you’re used to means your “normal” suffers. But, if you want that spin class on your schedule – book it in! Even if you only come twice a week, book yourself in and work your day around it. If you attend the 9:15AM spin class every Tuesday and Thursday it becomes less daunting than trying to fit it in between all of your other plans.
  2. Consistency is Key. While it’s fun to take time off, the summer often makes us guilty of overindulging, which means we need to keep up with our fitness more than ever. Have fun, but try and keep your exercise routine somewhat consistent amongst your chaotic summer plans.
  3. Make it a Group Activity. The only thing better than sweating out all of your summer sins in a killer spin class or bootcamp, is to bring a friend in with you! Misery loves company, right? All jokes aside, we find a lot of out of town visitors really do appreciate a fun and healthy morning activity once in a while! Your mimosa will still be waiting for you when you’re done.
  4. Workout Smarter. You know the “basic gym workout” where if you’re like most people, your efficiency is mediocre, at best, and your intensity is anything but stellar. But you are THERE, working out so it counts for something. And you’re not wrong, it is certainly better than nothing, but we encourage you to try and workout smarter this summer. Join us for a 45 minute spin class, bootcamp or strength training class and maximize your time. Looking for a little bit more? You could also try out one of our combo classes; that is a 30 minutes spin class followed by 30 minutes of strength training. One power hour workout.

Once you’re done your workout at B, you’re also just a few steps away from the Eldorado and Smack Dab… your patio time awaits!We hope you all have an absolutely amazing Kelowna summer and we hope to see you in class soon!

 

Change Is Scary. Introducing A Trial Offer For Spin Classes + Strength Classes

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Before you try something new, there’s always a little bit of fear, nervousness maybe; an uncertainty of the unknown. We get that, change is hard. Whether it’s changing something small or large, it’s a tough process to finally get where you want to be. You think about the change, you may even decide that you truly WANT the change, but it can still take weeks, even months before you go ahead and make your move. What happens after you make that move? Almost every time you say, “I wish I did that sooner!” Don’t you? We knew it.

Let’s make a decision together, right now, to make the next change in your life today! Assuming your change is fitness related, because you’re reading our blog, we can help you make that next move. How? Well, we are currently offering an unlimited trial offer for all new members – get unlimited access to all spin classes, all strength classes, and all bootcamps for an entire month, for $79! That’s over 30 classes every single week that you could join! Talk about getting a kick start on your summer fitness goals.

If you’re in need of some extra motivation, professional guidance. and for someone to hold you accountable then you may be looking for a personal trainer. You’re in luck, we have some amazing trainers in our line up; they are dedicated to helping you accomplish your fitness goals and ensuring you stay consistent with your workout regime!

Come in for a visit today. But first, create your account online so we know you’re coming (accountability – level 1), and then get ready to improve your life, one class at a time!