Archive for the ‘exercise’ Category

Winter is coming and that means CYKL Winter Base Training is back!

What is Winterbase Training?
Winterbase Training is a 12 week program designed to build on the foundation of fitness, your aerobic base. We train long steady efforts in your aerobic energy zones, building aerobic endurance and muscular endurance.

Is this program for Athletes or can anyone join?

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

Why do I want to work on building my aerobic base?

Your aerobic base is like the foundation of a house, you want it to be strong and stable so that everything you build on to it has a good strong base. So if you want to be stronger in intervals or sprinting, if you want to climb faster without fatigue or if you want to increase your anaerobic tolerance it’s very helpful to have a strong aerobic base.
Working in your baseline aerobic energy zone teaches your body to utilize fat as a fuel source, and trains your body to offset fatigue.
We often get hooked on the adrenaline rush of high intensity, shorter duration classes and feel like we are not working “hard enough” in endurance class, but it’s important to balance your training so you don’t over train and injure yourself.

How do you determine what my aerobic base is?

The very first day of WBT we do a Lactic Threshold Field test. All you need to do is come with a heart rate monitor, your water and ready to work. The test consists of 2-10:00 hard efforts (think a 6-7/10), where we take your average heart rate at the end of each test. There are certain physiological markers that happen in your body when you are at Lactic Threshold that we watch for, for example deep breathing from the lungs(Darth Vader breathing). We then average those 2 tests and create your training zones from there. This is much more specific than using Maximum Heart Rate Zones that are pre-programmed into most HR devices.

How long are WBT classes?

This program runs for 12 Weeks starting the first weekend in January.
Classes start at 60-75:00 in length and we work our way up to 2 hrs in the saddle.

What else can I expect?

You can expect to learn about proper cycling posture, pedal stroke and speed and efficiency drills.
We also have guest speakers come and speak with you on nutrition, posture, injury prevention, strength training and stretching.
But most of all you can expect to have fun, WBT is a great way to stay healthy and strong during the cold days of winter and when spring comes you will be ready!!

So come join us!! Sessions run Saturday 7-9 with Jen and Krista or Sundays 12:30-2:30 with Kim
Purchase online on the memberships page under MORECYKL.
Purchase before Dec24 to get last years prices!

If you have any questions email kim@cykl.ca

I hope to see you in the saddle!

CYKL is now offering TRX! Born in the Navy Seals, Suspension Training bodyweight exercise develops strength, balance, flexibility and core strength. The plank is the foundation of every move you execute on the TRX. Its an amazing compliment to our already kick-ass CYKL classes. We believe that if you want strength training it should be done properly OFF the bike!  Its an amazing strength workout for ALL fitness abilities. We are offering small TRX Group Classes (only 6 people) that are bookable with your CYKL Flex packs (5,10,20 packs), as well as some CYKL30/TRX classes which will be 30 min of High Intensity Intervals on the bike and 30 min of TRX training-I am sweating just thinking about it!! Come check it out!!

2 Feb 2017

TRX is HERE!!

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

Happy New Year!

As you get back into the studio, after a great holiday season, you’ll notice Jen has gotten bigger and edging closer to her due date – January 24th! We decided to have some fun with that due date!

Amy B (who teaches Sat and Sun) created an super cute Guess the Date Calendar and we decided to make it a 50/50 draw! $5 per guess – date & time when Jen is going pop! The BEST guess wins 50% of the money and the rest will be donated to Sick Kids!

Take a guess the next time you’re in, or you might miss out!

CYKL Team

9 Jan 2017

Happy New Year and Guess the Date!

Author: admin | Filed under: Charity, cycling, Events, exercise, Fitness, News

Krista is teaching the Saturday 7am Winter Base Training Program starting Jan 7th! Last year she rode the program for the first time, and here’s her thoughts on the WBTP and how it helped her get in shape for spring!

I love being an instructor at CYKL, I love the studio, our riders and I love getting up there and crushing a climb or a mean set of intervals. Addicted to the adrenaline? Absolutely. I’m a mountain biker – I want tough climbs and intervals.
I know the benefits (and importance) of endurance zone training and I mix it into my weekly training (most of the time) but the 12 week program hadn’t been something I considered. Every January Kim and Jen have encouraged me to join and every January I made up a reason to not do it.

“Aerobic zone training? For 12 weeks? Not my thing Jen. Come on.”

Last year, I decided to give it a try – I needed to do something different. It changed everything for me. I teach differently. My breathing changed. It was a reminder on some things (a reminder I needed), and a lesson on other things. And on top of all that, I was ready for Spring riding more than ever before.

I get to take over Jen’s Saturday morning session this Winter while she’s off having her baby – and I’m really looking forward to sharing my excitement for this program with the crew. We are going to have a great 12 weeks and we’re all going to finish ready to roll!

Join Krista on Saturdays at 7am! ONLY 5 SPACES LEFT!

CYKL TEAM

 

15 Dec 2016

Krista’s thoughts on the WBTP!

Author: admin | Filed under: Events, exercise, Fitness, indoor cycling, Training

Purchase the CYKL Holiday 5 Pack – $90

Buy 1 for you and as a gift! Special ends Dec 24th.

CYKL Team!

12 Dec 2016

CYKL XMAS SPECIAL

Author: admin | Filed under: cycling, exercise, Specials

 

As we talk more about the Winter Base Training Program that begins January 7/8th at CYKL, we’re trying to clearly describe to everyone how the program works and what it’s all about. More specifically last week we told you “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.”

BUT what is my aerobic training zone and why do I care about this?

Aerobic training is working at a 4/10 (on that big chart in the studio) OR something called your  Zone 2! This is where all the magic happens in building your aerobic foundation.

How do I know my own “zone 2″ heart rate 

To determine your personal aerobic and anaerobic training zones (zones 1-5) we start the program with a mandatory Lactate Threshold Test with a Heart Rate Monitor. This test has you working at a “hard” effort for 10 mins x 2. From the average of both 10 min efforts we calculate your personal heart rate training zones.

These Zones correlate to the Perceived Exertion Chart in the studio. These are personal to you and you can use them in all of our classes – not just the WBT Program.

Why Do I care about zone 2 or aerobic training?

Aerobic fitness 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 build a solid aerobic foundation. When you 
train in Zone 2 for long periods
 (over 1 hr) you teach your body to utilize FAT as a fuel source, as it is a long slow burning fuel.

We often 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!

CYKL Team

The Movember Challenge is OVER! We finished the challenge with an awesome Mo Social party – Dj Spin with Jacopo, pizza sponsored by Boston Pizza and beer from Sweetgrass Brewery!

Congratulations to Paul, Matt and Wendy who ALL tied for the Movember TOP Rider at the studio! They rode 22 days out of 25 (3 mandatory rest days)!

Congratulations also goes out to Gavin for growing the BEST moustache this month, and to Barb for being our TOP fundraiser on our Movember CYKL Team! We couldn’t be MORE proud of our team, studio and community this month! We raise $2300 for Movember this year! THANK YOU for being the best riders and making CYKL such an awesome place to ride!

CYKL Team

28 Nov 2016

Movember Challenge & Mo Social

Author: admin | Filed under: Charity, exercise

As December approaches we’re gearing up for our amazing CYKL Winter Base Training Program beginning the FIRST weekend in January! Howard, another of one of our past participants, gave us a great testimonial this week! Check it out below and learn a little more about why the WBTP is for everyone!

“Regardless of your fitness level, CYKL’s Winter Base Training Program is a great program that gives you an opportunity to continuously improve on your physical strength over the 12-week period.  So, keep stuffing yourself throughout this holiday season because you will burn it off gradually (provide that you put in the hard work).  I love the program because in additional to the physical component, the program provides guidance on other areas such as the importance of nutrition, the effective use of aerobic and anaerobic zones, among many more.  I always participate in the Sporting Life 10K and I never have time to train, but I never worry because I am prepped up from the Winter Base Training.  You definitely have my support on the greatness of the program, well, I guess you already have my money too since I already signed up, so CYKL, well done on all fronts. ” – Howard

But I’m not a cyclist so why would I need this?

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

Got questions? Email CYKL at info@cykl.ca

Purchase the 2017 WINTER BASE TRAINING PROGRAM NOW!

28 Nov 2016

Winter Base Training Program

Author: admin | Filed under: Coaches, cycling, exercise, Fitness, News, Program, Rides, Training

Need we say more? Book your spot now!

CYKL Team

18 Nov 2016

Mo Social

Author: admin | Filed under: Charity, Events, exercise, Fitness, indoor cycling, music, News, Rides, theme rides

Every January CYKL runs a 12 week winter base training program on Saturdays at 7am OR Sundays at 12pm!

This program has been a FAVOURITE for all kinds of riders at CYKL! Every weekend is a 90 min to 2 hour ride, focused on building your aerobic endurance (4/10) which is the foundation for all the training you do here. As the weeks progress, the rides get tougher and more demanding, training your muscular endurance (6-7/10) and anaerobic endurance (7+).

Lots of CYKL riders do the program don’t ride a bike outside. Many use the program to “re-set” after the holiday season, since the long rides are BIG calorie and fat burners! Others have goals like completing the Ride to Conquer Cancer, Ride for Heart, running a 10km or half marathon, or like Dominic (an awesome past participant of the Winter Base Training Program) to feel ready for his triathlon season!

Dom kindly gave us a testimonial for CYKL’s WBTP, here’s what he had to say!

“I’ve participated in CYKL’s Winter Base Training for 3 years in a row. I found the program very beneficial as a way to increase my conditioning and endurance ahead of triathlon season. By focusing on our lactate threshold and heart rate zones, everyone was able to monitor their improvements weekly. Coming out of the 12 weeks, I felt ready to hit the road!”

Winter Base Training Program is ON SALE NOW!!

BUY IT

CYKL Team