16 Week Boot Camp:
It is that time of year again to set goals for next season. It may be to improve your bike split at your next triathlon, finish a 100 km ride or simply just to improve your “on-bike” fitness for spring. Euro-Sports’ 16 Week Boot Camp covers it all.
We have one of Canada’s only Tacx VR training centers which allows you to build custom power based cycling programs, ride in a virtual world with your friends and ride some of the iconic courses on the world cycling calendar.
Our most popular program is our 16 Week Boot Camp which not only uses state-of-the-art Tacx TTS 4 software but allows you to train on your bike in your position, better preparing you for the following season.
The program is as follows; choose the morning or evening that best suits you and you will have that spot for the entire 16 week program. The first 75 minutes workout consists of a warm-up, followed by a 20 minute time trial test which will determine your power zones for the first 8 weeks. The zones are the cornerstone of the training program which make each workout specific to your ability and allow you to progress at your own pace. Each week sees something different. There are many structured intervals which improve specific disciplines of cycling. The first four weeks are 75 minutes long with workouts designed to improve cadence, pedaling efficacy and recuperation time. The second block of 4 weeks are 90 minute sessions which focus on tempo and sustaining power output. Week 8 is the second 20 minute time trial test, reassessing your power zones for the remaining sessions. Workouts begin at 105 minutes focusing on increased endurance. The final weeks are run at 105-120 minutes sessions involving a combination of all type of intervals which are geared to improving your stamina and recovery as well as adjusting to pace changes that occur on everyday rides or races.
The final week is a 75 minute workout with a final 20 minute time trial test which will display your progress over the 16 week program. After 5 years running, we have sold out all available spots and have seen an average improvement of 21% from participants. (A maximum of 9 spots per session plus the instructor are available).
Major changes for this year include our original location 13 Bullman Street and a reduced number of trainers to provide better ventilation. All new laptops replace the original desktop systems to declutter the center and increase air flow. The Tacx VR software has been completely overhauled with better graphics and communication between units. We have also added a pop-up feature reminding you of the exact zone and technique you will be aiming for during each ride. We highly recommend and encourage that you get yourself a free Training Peaks or Strava account so that you can upload your workouts directly and track your progress at home.
For the 2017/2018 indoor season, we ask that all riders must have experience with clipless pedals and a base level of fitness before signing up.
Sessions run from the week of November 13, 2017 to the week of March 17, 2018. The Christmas Break will be from December 21st - January 4th, with classes resuming on January 6th. The week of February 11-17th, 2018 will also be off.
Bicycle Storage continues to be available for $125 for the entire 16 weeks. Your bike will be on the trainer ready to go when you arrive and removed after your session is completed. Before the end of the final class, your bicycle will receive a tune up to make sure that you are ready to get on the road on the first sunny day.
Lunch Time Rides:
Got an hour? We’ve got a workout for you. This sessions are self-guided but work-outs using pop-up instructions or real world videos from around the world are available. The price is $15 per session and you can ride for up to 2 hours should you like. These sessions are available Monday through Friday.
Schedule Session Instructors
Monday 6PM Jim Glover
Tuesday 6PM Evelyne Cardinal
Wednesday Morning 6AM Michael Bennett
Wednesday 6PM Maja Kostic
Thursday 6PM JP Pellerin
Saturday Morning 9AM Evelyne Cardinal