Archive for the ‘road cycling’ 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!

 

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

CYKL is headed to the Blue Mountain area on September 23-25th, for an awesome and challenging weekend of cycling! You can save 15% if you reserve by July 15th! Use the promocode: CYKLExp2016 when purchasing.

COST: $450+hst

Includes: 2 nights shared accommodation, meals and snacks (a few beers!), guided rides on Saturday and Sunday and support.

These weekends always sell out, so book today to avoid disappointment! 

CYKL Team

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!!

Time flies when the weather is nice! But winter will be here before we know it, and so starts another AMAZING Winter Base Training Program at CYKL!

What is WTBP?

12 x week periodization program (on the bike) on either Saturdays at 7am or Sundays at 12pm. Sessions are intended to build up your aerobic capacity, and muscular endurance throughout the program. Riders (indoor and outside) of all levels are welcome. This program is also excellent cross training for runners, swimmers, and anyone who have plateaued in their current fitness regime.

When? Programs begins Saturday January 9th at 7am with Jen OR Sunday January 10th at 12pm with Kim

What do I need? All riders need a heart rate monitor and regular cycling gear!

COST? $365+hst

Price goes up DECEMBER 1st! Don’t delay!

BUY NOW

ALSO As a WBTP member you get an additional 15% off regular packages, and extra savings on our Blue Mountain Getaway in April 2016!

CYKL Team

 

Kim, Emily and Jen were hosting our final CYKL Experience up in Blue Mountain on Sept 25-27th. The cycling and weather was incredible, with blue skies and loads of hill climbing for kms! We loved it so much that we’re already planning on coming back up in the early spring next year! Here are some pics from the weekend!

Read the rest of this entry »

Last weekend was the provincial Time Trial and Road Race championships! We saw our very own Paolina Allan take silver in the Elite Time Trial *40km course! And Cheryl and Katya took Silver and Bronze in the Women’s Master’s category!

We are VERY PROUD of the all the hard work and podiums this amazing women’s team has accomplished this race season. AND it’s not over. You’ll see these fast ladies at the Centurion up at Blue Mountain and possibly the Tour de Hans in Waterloo in September!

Always a huge Thanks to our support and sponsors – CYKL, Junek Velodromes, Wheels of Bloor and Velofix

CYKL Team

Our CYKL Experience up at Blue Mountain is a little over 1 month away! Blue Mountain is one our favourite cycling weekends, with challenging roads and unbelievable fall colours! We have ONLY 3 spots left and woulds love for you to join us!

Book your spot now!

CYKL Team

14 Aug 2015

only 3 spots left!

Author: admin | Filed under: Blue Mountain, cycling, Events, Fitness, getaway, ontario, road cycling, Training

We’ll be hitting the roads around Blue Mountain for some great climbing and even better pastry & espresso stops!

When: September 25th-27th

COST: $450+hst

You can save 20% when you purchase before August 1st – use the promocode – “CYKLExp2015″

Includes: 2 supported rides with Kim and Jen, home made food and meals, accommodations, and good times!

There are ONLY 4 SPACES LEFT! This one is our most popular trip so if you’re interested sign up ASAP!

BUY NOW

Price is based on shared accommodation. Single room occupancy is more.

The ladies have been hitting the road hard over the past few weeks! The most recent race was outside of Rochester New York at Bristol Mountain. We have 3 ladies – Katya, Cheryl and Paolina representing the team! It was 5 gruelling laps up Bristol Mountain (I was told about 20 mins of climbing with 10 mins of down hill and flat!!). With a Pro women off the front and a break of 2, the battle was on for fourth place. Paolina and Cheryl attacked repeated on the last lap, and with luck (bad luck for the PK Express rider) the group passed one of the two in the break she was standing on the side of the road with a flat. taking advantage of a possible podium finish Paolina cranked it out up the last climb finishing 3rd (with Jen screaming, cursing and waving her arms like crazy person at the top of the climb)! Cheryl finished 5th and Katya 6th! What a day!!

Thanks to CYKL, Junek Velodromes, VelofixTO, and Wheels of Bloor for sponsoring these bad ass women! Next stop Catskills at the end of July.

CYKL Team