Archive for December, 2015

Over the last couple of weeks some of our riders have been asking us “What is CYKL’s Winter Base Training?”. We always give them the short and sweet answer, but here’s the answer (full of detail) from Kim, the boss lady! Feel free to ask us any  questions or concerns about WBTP or any other CYKL programs!

Winter Base training is a 12 week program designed to strip back to the essence of fitness, your aerobic base; the foundation of your fitness.  We train for longer periods of time in your aerobic energy zones, building aerobic endurance and muscular endurance.

 Is This Program just for Athletes or can anyone benefit from it?

This program is for EVERYONE, whether you are new to indoor cycling or an avid cyclist or runner, it’s all about building endurance and increasing fitness no matter what you fitness level.

How Do You Know You Are Working In Your Aerobic Zone?

We do a Lactate Threshold Test with a Heart Rate Monitor the first day of the program.  This test has you working at a “hard” effort for 10 mins.  We take the average of your Heart rate after that 10 mins and then have you do the test 1 more time.  We take the average of the 2 tests to determine your Lactate Threshold, from there we determine your 5 Training Zones. These are personal to you and much more accurate than the industry standard Max Heart Rate numbers that state that everyone of the same age has the same training zones!  The Lactic Threshold Training Zones correlate to the Perceived Exertion Chart in the studio. You will truly know what working at a 4/10 should feel like, this is your Zone 2 and where all the magic happens in building your aerobic foundation.

Why Do I want to Work on Building My Aerobic Base?

This is the foundation to all fitness.  Just like a house if you don’t have a strong foundation everything else you build on it could crumble.  So if you want to be stronger or better in your intervals, or on hills, if you want to increase your anaerobic tolerance, you must first have a solid aerobic foundation.  When you ride at this training Zone for long periods of time (over 1 hr) you teach your body to utilize FAT as a fuel source, as it is a long slow burning fuel.

We often time get hooked on the adrenaline rush of high intensity shorter duration classes and feel like we are “not working hard enough” in endurance classes.  This type of go, go, go training can have a negative effect on your fitness because you will simply over train and eventually either injure yourself or crash and burn!  You need to train smart and balanced to keep yourself strong and healthy. This means stripping it back to endurance type training at least once a week, allowing yourself to actually breathe!!

How Long Are The Winter Base Classes?

The program runs for 12 weeks starting in January. We start out around 60-75 min and increase the duration as we get into the program until we are approximately 2 hours on the bike.

What Else Can I Expect?

You can expect to learn about proper cycling posture, pedal stroke and speed and efficiency drills.

We recognize that to train smart we also need to encourage some sort of strength training to the program so we teach a different strength exercise every week and encourage you to continue with them on your own time.  We also have Guest Speakers that come in and educate you on nutrition, posture, injury prevention and stretching.

So come join Jen and I for WBT2016!!  It’s a great way to stay focused and motivated during the long winter months!  At the end of the 12week program spring will be here and you will be ready! J

Choose from either:

Saturdays from 7-9am with Jen OR

Sundays 12-2pm with Kim

We would LOVE to train with you, SIGN UP TODAY!!

The next edition of our butt kicking CYKL Strength Training Program begins January 4th! 2 x weekly sessions Mondays and Fridays at 6:45am!

COST: $175+hst

Start: Monday Jan 4th

www.cykl.ca 

 

14 Dec 2015

CYKL Strength!

Author: admin | Filed under: exercise, Fitness, strength, Training

November went by super fast! And so did the Movember Challenge here! In the end Barb maintained her lead throughout the month, riding 26 days/ 30! Jason Woods crept up on the leader board finishing 2nd only 1 ride behind Barb! Like always thank you for staying motivated and inspiring others around with your sweat and hard work! To everyone that participated THANK YOU!

2 Dec 2015

Mo’ WINNERS!

Author: admin | Filed under: Challenge