Our Saturday rides have moved to our fall routine of shorter and sweeter.  Our current start time is 7:00 AM, so be at the store 10 before to give yourself time to get ready.  Our approximate ride distance is 50km or 1:50 of ride time.  The usual coffee and treats will follow.

Tuesday morning rides are no longer on.   For those that are interested in doing weekday moring rides we can make plans week to week as weather permits.

SPINNING SCHEDULE STARTING October 2008

SCHEDULE:

Classes start the week of October 6th, and the week of December 11th.

Monday/Wednesday morning group from 6:30 to 7:15 AM - Monday is the Spinerval class and Wednesday is the instructed class by David.

Tuesday/Thursday morning group from 6:30 to 7:15 AM - Tuesday is the instructed class by David and Thursday is the Spinerval class.

Tuesday/Thursday Evening group from 5:15 to 6:00 PM - Tuesday is the Spinerval class and Thursday is the instructed class by David.

Thursday Evening  group from 6:00 to 6:45 PM - is an instructed class by Jeanette Steele.  The level is beginner to intermediate.

Open Spin:  Monday to Friday from 10:00 AM to 5:00 PM, and Saturday from 10:00 AM to 4:00 PM

Saturday Spinervals:  8:00 to 10:00 AM

Hockey Night in Canada Spin: Saturday nights from 7:00 to 10 PM

Rules:

·        Instructed classes: are paid for in advance and your bike is reserved for the entire spin session.  Classes are non transferable but you may make up missed classes at any time during the current session.

·        Weekday Spinerval Classes:  may either be purchased for the ten week session (*) or attended via Spin Cards.

·        Saturday morning Spinerval classes are on a first come first serve bases and cost 1 spin card class.

• HNIC SPIN can either be reserved or attended on a first come first serve bases and cost one spin card class. For Saturday Night Hockey Spin, fun, food and beer is the theme and thus participants are asked to contribute to the beer and nacho supplies.  (spinning goes to at least the end of the second period)

Costs:

1 class/ week, ten week instructed class - $85, add the automatic 1 Spinerval class/week for $45.

20 class spin card - $110
15 class spin card - $90
10 class spin card - $65

  Our spring run clinics are coming to an end. Our next sessions will be held in the Spring of 2009 or by demand of any group 8 or more.

What to expect:
Participants should be able to run 20 minutes continuously to enjoy the clinic.  Each session includes an "at your own pace" 10 to 15 minute warm-up, stretches, form drills, pace intervals, and a cool down.  Runners will need breathable run clothing, water, good running shoes, and the expectation that they will be challenged to their level of fitness.


Here is the weekly plan: each session will go both Tuesday night and Thursday morning.  Participants may attend either Tuesday night or Thursday morning if they can not make their chosen time.
 

Week 1, April  3, 5 - , Speed approx 2 min intervals x 4 - Location Ostler Park Dr North of Bowes.
 

Week 2, April 10, 12 - Endurance 4 min flat intervals x 4 - Location Ostler Park Dr  South of Bowes.
 

Week 3, April 17, 19 - Hills, approx 3 min intervals x 4 - Location Bay Street at Fitness Trail intersection.
 

Week 4, April 24, 26 - Timed 2 Km x 2 - Location same as Week 2
 

Week 5, May 1,  3 -   Speed approx 2 min intervals x 6 - Location same as week 1.
Bring on the Spring Road Race.  Why not give it a try!
 

Week 6, May 8, 10 -  Endurance 5 min flat intervals x 4, Location same as week 3
 

Week 7, May 15, 17 - Hills, approx 3 min intervals x 4, Location Museum Hill
 

Week 8, May 22, 24 - Timed 2 Km x 2 - Location same as week 2

  
  
Requirements for workouts in-between clinics.  
Two runs of 40 minutes with 1 min walk breaks until no longer needed.  Include 3 sets of "A's" in one of those runs.  
Choose two different routs with different flats and hills for each of the runs.  
  
 Cost per clinic:    $49.99 plus GST, call to register.

 

 

 

 

 

 

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