Bike Bootcamp - 2008
New & Improved this Year!
Want to get in shape for summer? Have a goal to do better in the Test this year? Want to be able to ride longer, harder & faster? Want to make the most of your hours on the bike?
Starting the first Sunday in February, you will be provided with weekly fitness, nutrition, racing and cycling tips. These “one pagers” will hopefully optimize your training, improve your riding, and enhance your race experience. You will also attend some early season indoor training (ie. spin classes) to get your legs moving and heart pumping. Some outdoor rides will be included to allow you to work on specific training goals (ie. long slow, hill interval and race pace rides). We will also be spending some time on the Ore Crusher and Test of Metal race courses.
In order to ensure you get the most out of your time and training program, it is important that the fitness plan is based on your body’s specific fitness level and response to exercise. For this reason, you will be undergoing a fitness assessment which will provide the individual information necessary for proper exercise prescription (ie. heart rate zones).
You will undergo a graded exercise test on your bicycle where the intensity is gradually increased until failure. Lactate measurements will be taken at regular intervals and analyzed on a medical grade lactate analyzer to create a profile of how your body responds to that particular exercise.
The Exercise Physiologist will analyze your physiological profile and precisely indentify the intensities (ie. Watts and Heart Rate) corresponding to the 5 key training zones that are critical for you to improve your event-specific fitness.
Each participant in the course will receive a weekly e-mail outlining the training plan for the week, the group ride format & location and the fit tip. The course dates are:
Sundays,
February 3, 2-4pm, Introduction & Indoor Ride
[i][b](at Harry Jerome Rec Ctr, 123 East 23rd Street, North Vancouver, BC, V7L 3E2, One block east of Lonsdale Avenue on 23rd Street)[/b][/i]
February 10, 12-5 pm (test day)
February 17, 24, 2-4pm Indoor Rides
March 2, 9, 16, 30, April 6, 13, 20, 27, 2-5pm (training rides)
May 4, May 25 10am-3pm (pre-rides)
To register, log on to Karelo.com.
For more information contact bikebootcamp@nsride.com
The course cost is $175, non-refundable. If there is insufficient registration, the course will be cancelled and your money will be refunded in full. Registration deadline January 31, 2008.
New & Improved this Year!
Want to get in shape for summer? Have a goal to do better in the Test this year? Want to be able to ride longer, harder & faster? Want to make the most of your hours on the bike?
Starting the first Sunday in February, you will be provided with weekly fitness, nutrition, racing and cycling tips. These “one pagers” will hopefully optimize your training, improve your riding, and enhance your race experience. You will also attend some early season indoor training (ie. spin classes) to get your legs moving and heart pumping. Some outdoor rides will be included to allow you to work on specific training goals (ie. long slow, hill interval and race pace rides). We will also be spending some time on the Ore Crusher and Test of Metal race courses.
In order to ensure you get the most out of your time and training program, it is important that the fitness plan is based on your body’s specific fitness level and response to exercise. For this reason, you will be undergoing a fitness assessment which will provide the individual information necessary for proper exercise prescription (ie. heart rate zones).
You will undergo a graded exercise test on your bicycle where the intensity is gradually increased until failure. Lactate measurements will be taken at regular intervals and analyzed on a medical grade lactate analyzer to create a profile of how your body responds to that particular exercise.
The Exercise Physiologist will analyze your physiological profile and precisely indentify the intensities (ie. Watts and Heart Rate) corresponding to the 5 key training zones that are critical for you to improve your event-specific fitness.
Each participant in the course will receive a weekly e-mail outlining the training plan for the week, the group ride format & location and the fit tip. The course dates are:
Sundays,
February 3, 2-4pm, Introduction & Indoor Ride
[i][b](at Harry Jerome Rec Ctr, 123 East 23rd Street, North Vancouver, BC, V7L 3E2, One block east of Lonsdale Avenue on 23rd Street)[/b][/i]
February 10, 12-5 pm (test day)
February 17, 24, 2-4pm Indoor Rides
March 2, 9, 16, 30, April 6, 13, 20, 27, 2-5pm (training rides)
May 4, May 25 10am-3pm (pre-rides)
To register, log on to Karelo.com.
For more information contact bikebootcamp@nsride.com
The course cost is $175, non-refundable. If there is insufficient registration, the course will be cancelled and your money will be refunded in full. Registration deadline January 31, 2008.
The first, third & fourth dates are at North Van RecCentre. The 2nd date (testing day) is in Burnaby. The March & April dates will be all over, Watershed, North Shore, SFU...and the May dates will be in Squamish.
All registrants will be receiving updates with locations, maps, what to bring, specific times etc each week.
Grace
Register for the course and then e-mail bikebootcamp@nsride.com and we'll make sure you get all the info you missed on Feb 3rd and schedule you for a later start time on the 10th.
Hope that helps.
G
The Bootcamp is a 'go'. Today's ride is at the Harry Jerome Rec Ctr. in North Van
123 East 23rd Street
North Vancouver, BC
V7L 3E2
One block east of Lonsdale Avenue on 23rd Street
The class is a spinning class. You will need to bring clothes to sweat in.
Gary
Sneakers and riding clothes are fine, or just a t-shirt and shorts. You could bring your riding shoes as well if you like.
Gary