Archive for the ‘Uncategorized’ 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!

We love a good testimonial as to how training and riding “REAL” works! Check out what Adrain has to say:

In 2016, I attempted my first triathlon because I thought it would be a fun new challenge. I was by no means a swimmer or cyclist, however was in pretty good shape. I always enjoyed running and had two half marathons under my belt.

Over the course of the Summer, my training ramped up…I bought a bike, joined a swim group and went for numerous rides. When triathlon day arrived, I knew I was ready. However, after the swim my legs cramped up and pain set-in for the remainder of the race. I knew I had to train better, but wasn’t sure what that looked like yet…

My girlfriend had gone to CYKL and saw a program for Winter Based Training and recommended it to me. I went to one CYKL class, was hooked and signed up for the program.

The classes pushed me, they were fun and intense. I knew the classes would make me a better cyclist, but I never expected how much better I’d be at running and swimming. I have experienced personal bests in running and swimming and my fitness has never been better!

CYKL has made me a better runner and athlete and I’m forever grateful to Kim and the instructors for helping me achieve my goals!

Adrian Luciani

Thank You Adrian!!

CHEERS TO CYKL

Let us help YOU reach your goals!

2 May 2017

CYKL RIDER TESTIMONIAL

Author: admin | Filed under: Uncategorized

CYKL MARCH MADNESS CHALLENGE!! It’s that time of year again, time for our crazy MARCH MADNESS CHALLENGE! Sign your name to the leader board and track your classes throughout the month of March. The person with the most points at the end WINS! Stay tuned to CYKL’s Social Media (Instagram, Facebook and twitter) to get the scoop on BONUS point classes to be announced weekly! One class per day counts and you MUST take one rest day/week (yes, we care about you and training smart). Planks at the end of classes get you an additional point!! LET’S RIDE INTO SPRING TOGETHER!!

27 Feb 2017

MARCH MADNESS CHALLENGE IS HERE!!

Author: admin | Filed under: Uncategorized

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

CYKL 3 Hour Sweaty Turkey Ride – Monday October 10th!!

9AM to 12PM

COST: $33/rider – BUY NOW

*non-trasnferable. no refunds.

CYKL Team

19 Sep 2016

3 Hour Turkey Ride!

Author: admin | Filed under: Uncategorized

We’re hosting another instructor training and rider improvement course on September 17th & 18th! If you’ve been to CYKL, then you know we pride ourselves on teaching REAL indoor cycling classes based on REAL athletic performance and training principles (no 1980′s spinning here!). This course, created by Kim Donnelly, will take you through the ins-and-outs of our teaching style. She’ll speak about aerobic conditioning and training, perceived exertion (that 0-10 chart), anaerobic training, energy systems, along with proper cycling form and function to prevent injuries and keep riders safe!

We truly believe that the best way to teach an indoor cycling class, is to have inspiring teachers who understand teaching and training principles, along with kick ass profiles and music (of course!).

THIS COULD BE YOU! You can sign up for the course online!

COST: $199+hst

Sign up here!

CYKL TEAM

11 Aug 2016

CYKL STYLE

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

Come out and ride Emily’s last class on Sunday May 29th at 11am! Stay for a beer and some chips to say good bye to one of the BEST instructors in the CITY! WE LOVE YOU EMILY! You’re grunge and classic alternative rides will be missed, and so will all your inappropriate comments and snarly faces!

CYKL TEAM!

25 May 2016

Last ride with Emily!

Author: admin | Filed under: cycling, Events, Fitness, indoor cycling, Rides, Uncategorized

LT, Heart Rate Monitor training and the Perceived Exertion Chart

Do you ever look at our perceived exertion chart, or hear your favourite instructor say I want you at a 6-7/10, Lactic Threshold, and wonder what that actually means?

You should join us on June 4th at 12:30pm for our first group Lactate Threshold Test to learn your own heart rate zones (and what your personal 6-7/10 feels like and looks like). This 60 min class will take you through our standard Lactate Threshold Field Test (hard ride). All you need is a heart rate monitor and to come with fresh legs!

June 4th at 12:30pm – $40/rider – BUY NOW

*FYI – you’ll be joined by our CYKL instructors who will be doing their LT test with you!

Want to learn more?? Here is a description of LT & Heart Rate and how you can relate it to CYKL’s perceived exertion chart. 

Learn more! In a nutshell we have 2 energy systems that fuel our bodies, The Aerobic energy System (with oxygen) and the anaerobic system (without oxygen).

The aerobic energy system uses oxygen to produce ATP(energy) from fats and carbs, for all the working parts of your body. This is the only system that uses fat as a fuel source (because its slow burning and requires oxygen).  The aerobic system is sluggish to start and usually takes about 20:00 before it starts humming along.  This is the primary system used in endurance activities and uses primarily slow twitch fibers that need oxygen.

The anaerobic system works without oxygen, for efforts that are short quick and intense (think high intensity intervals or sprints)- maximum efforts. With this system your body has to make energy by breaking down carbs in the absence of oxygen.  This is a far less efficient system but can provide ATP to working muscles very quickly in harder efforts BUT it is in shorter supply.  That’s why it is important to learn to spare glycogen (carbs) until it is needed in higher intensities and why it’s important to recover.

Your Lactic Threshold is at the upper end of your aerobic energy system almost straddling your anaerobic system.  It’s where the effort is becoming just a little too hard for your body to use oxygen to convert fat and carbs to energy.  Your breathing rate starts to increase as your body tries desperately to get more oxygen in.  Increased breathing is an important element in defining Perceived exertion, allowing you to gage when your intensity has gone too far.

Lactate has gotten a bad rap over the years and is repeatedly blamed for that lovely burning sensation you get in your legs when pushing harder efforts. In actual fact lactate helps to sooth that burn, so you can keep pushing….but only for so long.  The actual cause of the burn is hydrogen ions produced as your body tries to break down ATP in the absence of oxygen; lactate is being produced simultaneously.  The point where lactate is produced faster than it can be reabsorbed into your muscles is known as your Lactate Threshold.  That is why we often associate the “burn” with Lactate Threshold when we use perceived exertion.

The best way to know your LT for sure is through a LT Field test.  All you require is an hour of your time and a heart rate monitor. We basically do 2- 10 min tests with you working at a “hard” effort but not a maximum effort.  We will monitor your heart rate during these tests and coach you through what you should be feeling.

Once we have determined your LT we will then give you your Zones which correlate to the PE chart in the studio. ie-4/10 = Zone 2, 6-7/10= Zone 4 etc.  Most Heart Rate monitors have pre-programmed zones built into them based on Maximum Heart Rate.  These zones are not the same thing.  These Zones assume that everyone of the same age has the same maximum heart rate.  This is simply not true, maximum heart rate is very much genetically determined. Your Lactate Threshold is specific to you, your fitness, and can be trained with time.

We offer private LT tests at the studio for 50.00+tx that can be booked anytime with Jen or myself.

BUT……….. Saturday Jun 4th at 12:30 we will be offering a Group LT test along with our instructors for only 30.00+tx.  Come and sweat it out along side your fave instructor and find out just what it means to be at a 7/10 J

 

FYI-

LT occurs approx 50-60% of VO2 max for most people

Active cyclists and fit people- 70-85% of VO2cmax

Elite/Pro cyclists- 90-95% of VO2Max

CYKL Team

4 May 2016

LT & Heart Rate Monitor Training

Author: admin | Filed under: Uncategorized

CYKL Strength Program started this morning! We had an awesome 45 min workout that focused on strengthening our glutes (especially laterally) through squat side steps & bridge.

As well as our back – upper, mid and lower traps through row and lower trap raise. We spend a lot of time hunched over the bike, and on our phones/devices, so strengthening between our shoulders and down our back will help improve our posture and hopefully prevent injuries later in life!

If you didn’t sign up for this edition of CYKL Strength you can get a little sample of strength training in our CYKL Plus classes. CYKL Plus classes are 30-45 min interval CYKL rides (on the bike) followed by a 15-20 min workout (off the bike) of upper/lower body and core exercises. We do not incorporate upper body exercises while riding because they are not safe or effective.

Check out the schedule for the CYKL Plus rides, there will be more added to the schedule in May & June.

CYKL Team

20 Apr 2016

CYKL Strength and CYKL Plus!

Author: admin | Filed under: Uncategorized

 

Ride for Refugees!

CYKL & The Lansdowne Legacy Refugee Support Association are hosting a charity ride on Sunday April 17th at 12:30pm in support of sponsoring a family from Syria.

Cost: $25 – all proceeds go to family sponsorship

Book your bike now!

CYKL Team

4 Apr 2016

Refugee Ride!

Author: admin | Filed under: Uncategorized