Posts Tagged ‘workout’

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!


9 Jan 2017

Happy New Year and Guess the Date!

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

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

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

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.


20 Apr 2016

CYKL Strength and CYKL Plus!

Author: admin | Filed under: Uncategorized

CYKL Strength Program! Runs every Monday and Friday at 6:45am for 6 weeks!

Begins: Monday April 18th @ 6:45am

Jen, certified personal trainer, creates every workout to challenge beginners to advanced! The program focuses on building a strong upper and lower body, plus core using resistance bands, body weight exercises, and free weights. If you have any questions about the program email Jen –!

Buy Now!

*10 participant limit. no refunds or exchanges.

4 Apr 2016

Strength Training Program!

Author: admin | Filed under: Challenge, Events, exercise, Fitness, News, strength

The summer is ending (*booo whoooo!), so to ease you into fall we decided to put our 10 Pack on SPECIAL!

Get the CYKL 10 PACK for $138 (reg. $172) – that’s a savings of 20%


Sale ends Sept 15th, get it before it’s gone!



2 Sep 2015


Author: admin | Filed under: News, Products, Specials

This week’s extra effort exercise is the Push Up! We do a lot of these in our CYKL Strength Training Program, as well as in our Winter Base Training Program! Depending on what style of push you do, you’re working your triceps, pectoral (chest) muscles, deltoids (shoulders), along with your back and core to stabilize.

The Full Push Up – Medium Grip

1. Start with hands planted outside your shoulders

2. Come up on to your toes (if you can’t do them from your toes, do them from your knees, or on the wall)

3. Engage your core (tuck your hips to your lower ribs to protect your lower back), keep back flat. Engage your legs and bum to keep a strong straight line from head to heels.

4. Inhale and bend elbows to bring chest down to the ground. Elbows should go slightly backwards towards your body, shoulders should retract down your back.

5. Exhale, while you push-up to straight arms.

**The modified push up

Push ups from the knees or on a wall are no “girly” push ups they are “modified”. Until you can do a push up with perfect form from your toes, these are the best option for you.


16 Mar 2015

Extra Effort

Author: admin | Filed under: exercise, News, Program, Training

Don’t forget to check schedule for all our Theme Rides this month! Next up is Kara’s Michael Jackson Ride on Thurs March 19th at 7pm! Classics, mash-ups and remixes! It’s going to be so FUN!

11 Mar 2015

Theme Rides!

Author: admin | Filed under: News, Rides

As the Winter Base Training Program rolls along (session 4/12 this weekend), we continue to promote exercises that improve core and upper body strength and stability. This week’s EXTRA EFFORT exercise is called Bird Dog. Here’s how to do it properly!

Bird Dog

Start on your hands and knees. Your shoulders are square and your hands are directly under shoulders. Knees are under hips and your back is flat.

Next extend one arm in front of you and the opposite leg behind you. Hold for 2-3 seconds then lower them back down and repeat on the same side for 15-20 reps. You want to keep your abs and back strong, don’t let your stomach hang down or hips tilt to one side. Also, you should feel the work in your shoulder in the arm that is supporting you, as well as your bum in the leg you’re kicking back with.


30 Jan 2015

Extra Effort

Author: admin | Filed under: News, Training

At CYKL we have our amazing Real Ryder bikes, that help you engage your core and upper body more than any other bike in the industry. We love taking turns – long and short – burning more calories than any other spin class in the city! In addition to our fantastic bikes, we have our CYKL Strength Training Program where we pump up our core do all kinds of PLANKS!

Why do we plank?

We plank so we can build strength in our abs, back, shoulders, and legs. It is labelled as a “core” exercise but you use your entire body to hold this isometric exercise. ┬áMake sure that your shoulders are directly above your elbows, try to tuck your belly button toward your spine (not sucking in and hold breath!) and brace. Planks have been proven to be safer and more effective than the traditional sit-up, when done correctly. If you have never done a plank, start with a short 10 second effort, give yourself a break then repeat 3-4 times, if possible.

How to do a plank correctly!

Step 1 – Put a cushion or mat under your knees and forearms, if you need it. Read the rest of this entry »

23 Jan 2015

Extra effort!

Author: admin | Filed under: Uncategorized