Posts Tagged ‘keepitreal’

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!