Posts Tagged ‘fitness’

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


28 Nov 2016

Winter Base Training Program

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

CYKL had a wonderful weekend riding up at Blue Mountain/ Kimberley/ Creemore and all the great hills in between! The weather was spectacular and it made for 2 great days of riding, relaxing, and eating!

CYKL will be hitting the road again in the Spring/Summer and Fall in 2017! Stay tuned for destinations and weekends!


7 Oct 2016

Blue Mountain was beautiful!

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

Our 21 day indoor cycling TdF challenge is BACK!

Starts: Saturday July 2nd @ 9:30am

How it works! Sign up on the tracking sheet in the studio. Track your rides (check out the July calendar, some rides are worth more points then others!). The person with the most points at the end of 21 days, WINS! 3 Prize packs up for grabs!


Sale ends July 15th

20 Jun 2016

Tour de France Challenge!

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

Join Kim and Dj Earlscourt at CYKL on Tuesday June 28th at 6:15pm for our PRIDE RIDE! Wave that rainbow flag and get pumped for Pride weekend in TO!


20 Jun 2016


Author: admin | Filed under: Events, exercise, Fitness, News, theme rides, Training



20 Jun 2016


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

This week have Ash’s Beyonce Ride on Thursday May 12th at 6:15pm followed by a killer 15 min core workout off the bike!

9 May 2016

May Theme Rides!

Author: admin | Filed under: exercise, Fitness, Rides, theme rides, Training

Movie Ride this Friday March 18th at 6pm! 90 mins ride while we watch, laugh and eat some gummy worms!

Sign up today (no cost, it’s included in your regular package)!


16 Mar 2016

Movie Ride

Author: admin | Filed under: Events, Fitness, indoor cycling, movie, Rides, theme rides, Training

The studio is buzzing! March Madness started and we’re feeling motivated to get in awesome shape for spring! 1 Month Unlimited is on SALE $140 until March 15th, get it before it’s gone!

Don’t forget after every class we’ll be doing a plank (starting at 1 min), in order to get an extra point you have to do your plank!



4 Mar 2016

March Madness begins!

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

March Madness starts tomorrow!

Track your classes throughout March and WIN! 1 mandatory rest day a week and we’ve added a plank challenge! All classes will end with a plank. No plank no sticker!

CYKL 1 Month Unlimited is on SPECIAL $140+hst so you ride as much as you can!

29 Feb 2016

March Madness!

Author: admin | Filed under: Events, exercise, Fitness, Schedule, Training

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!!