Ride INSIDE – Improve Your Winter Training!

Winter training is the fundamental building block to a good race season. Without a structured program designed to reinforce your strengths and improve upon your weaknesses, you’ll come into race season feeling unprepared and lacking fitness. For this 2017/2018 we partnered with Human Power Performance to develop an all new Ride INSIDE schedule designed to easily allow athletes to incorporate our classes into their weekly training program.

Each of our classes is designed to address different strengths and weaknesses, different energy systems, and different cycling skills. Let’s take a look at how some of our classes can fit into your winter training plan.

*To see full description of each class, check out the class schedule .

The Inside Ride

Training Focus: Endurance, Aerobic Function, Cadence
Periodization Type: Base
Intensity Level: Low/Moderate

This class is the perfect way to kickstart your winter training cycle. This class covers a wide spectrum of effort levels. If you do only one RideINSIDE class this year, make it this one. It will provide you with a good all-round workout to address various aspects of cycling performance. Throughout your initial base period you should consider incorporating this class into your training at least once or twice a week as you prepare for more race specific performance later in the winter.

Race Pace

Training Focus: VO2 Max, Muscular Force, Climbing Efficiency
Periodization Type: Base/Build
Intensity: Moderate/High

Race Pace is about learning how to perform at higher effort levels and develop fatigue resistance. Muscular force efforts are great for improving climbing ability and maintaining a high level of power through short duration efforts. For  those taking the classic periodization approach, this class ought be incorporated into your training at least once every 3 weeks during the early phases of winter training. As you get closer to spring/race season, consider swapping a low intensity endurance session with one Race Pace class per week. This class is geared toward triathletes looking to improve their climbing ability in Long Course events and overall speed in short course. Cyclists will benefit from the improved climbing power in the 3-5min durations. If you want to nail a Fortune PB, this is the class for you!

Raise the Roof

Training Focus: Threshold Power, Muscular Endurance, Cadence
Periodization Type: Base/Build
Intensity Level: Moderate

Another staple of a good training plan is Sweet Spot and threshold work. This class is designed for both cyclists and triathletes to improve their overall aerobic function. A higher threshold means a faster bike split. This class will not only improve performance in triathlon and cycling event but improve overall fitness ability on the bike. This class is like the The Inside Ride but with more specificity. In the early stages of winter training, consider this class once/week or every other week. As we head into January and February, consider swapping The Inside Ride with this class.

Shut Up Legs

Training Focus: Threshold Power, Muscular Endurance, Cadence
Periodization Type: Base/Build
Intensity Level: Moderate

This is a longer version of Raise the Roof and is great for Long Course triathletes and roadies who want to ride longer and harder. Since this class takes place on Saturday mornings, consider a short brick run after to really get the full benefit for triathlon training. For triathletes going after full distance triathlons, or those who are getting serious about their performance for a Kona qualification or 70.3 AG spot, join us for this class and stay for the PBC endurance ride.

Tuesday Throwdown

Training Focus: High Intensity, Short duration power
Periodization Type: Build/Race
Intensity Level: High

This is a spin-off of our popular Interval Mania class. It incorporates high intensity efforts to improve fatigue resistance, and develop souplesse, or the ability to ride hard with finesse. This class is tough but extremely fun and rewarding. For triathletes this class should be incorporated once per every 4 week cycle to ensure that your anaerobic system is being taxed adequately and to help improve overall aerobic function. For cyclists in the late winter early/spring, consider this class once per week as a great build toward blistering hill attacks and sprints!

Putting It All Together

For those who are self-coached, here some examples of what a week might look like incorporating our RideINSIDE classes:

Long Course Triathlete Base (November – February)

 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
MorningMasters SwimRun: 30-60min at 10km paceMasters SwimPBC RideEndurance Run 60-120min at Half Marathon Pace
EveningTempo Ride 2x30min at 80% FTPRideINSIDE - Inside RideRecovery Ride
40min at 55-60% FTP
RideINSIDE - Raise the RoofRest Day

Long Course Triathlete Build (February – April)

 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
MorningMasters SwimRun Speed Work
3min at 800m pace
2min recovery
x4
10min easy
2min at 400m pace
2min easy
x3
Masters SwimShut Up Legs +
Brick Run 20min at 5km pace
Tempo Run Intervals

2x30min at 10km pace
10min recovery between
EveningTempo Ride
90min at 80% FTP
Recovery Ride
40min at 55-60% FTP
RideINSIDE - Race PaceRideINSIDE - Raise the RoofRest Day

Cyclist – Winter Maintenance and Overall Fitness

 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
MorningRideINSIDE - The Morning HustleRideINSIDE - The Morning HustlePBC Ride
EveningRideINSIDE - Race Pace

Cyclist – Fond, Sportif, Racing, and overall cycling performance

 MondayTuesdayWednesdayThursdayFridaySaturdaySunday
MorningShut Up Legs30/60/90 Tempo workout
OR
Zwift Race
EveningRecovery Spin
40min 55-60% FTP
RideINSIDE - Tuesday ThrowdownRecovery Spin
40min 55-60% FTP
RideINSIDE - Raise the Roof

 

Register for Classes!

Get out the Gravel Bike!

We have a general rule at Cyclelogik that we don’t talk about cross before Labour Day. But we’ll break that rule this year since we’re so excited about this year’s CX season. And every year CX seems to spill a little further and further back into summer, and it’s no surprise, CX is fun as hell. Gravel roads and smooth single track are fun,  an adventure, and generally free of traffic.

Ottawa has a great CX racing series but for those who aren’t ready to race or just love to cruise, there’s still plenty to be excited about! Cyclelogik’s Danielle recently picked up one of Felt’s new 2018 F4x CX/gravel bikes and she never stops talking about mud time, gravel time and the Dirt Church. And where does Danielle worship? Ottawa/Gatineau is home to some amazing gravel riding! Check out some of the routes we enjoy here at Cyclelogik!

TCT Rip – 73km – 250m

The TCT is a gravel rail trail that begins near Corkstown Rd and runs all the way to Carleton Place. It’s perfect for beginners and riders who want a hard fast ride free of technical features. You can do the whole ride to Carleton Place and back from Corkstown which comes in at just over 70km or you can do a short rip out to Stittsville for a stop a Quitters.

Bike: Road with 25s or larger will work fine for this ride.

http://www.mapmyride.com/routes/view/1751746142

Gatineau Park P16 Loop – 37km – 665m

There are lots of places to have fun on a gravel/CX bike in Gatineau Park, and we encourage you to explore some of these great trails and paths! But our personal favourite is the P16 loop around Lac Phillipe. Park at P16 near Wakefield and cruise along the gravel paths and smooth single track trails around Lac Phillipe. This ride is short and sweet and there are lots of opportunities to add mileage. Pick up a park map at the Chelsea office and go exploring!

Bike: Road Bike or Gravel Bike with 28s or larger.

http://www.mapmyride.com/routes/view/1751741006

Wakefield to Low – 53km – 820m

This out and back ride takes you from Wakefield all the way up to Low on some spectacular gravel roads. Follow the river on the west side beginning at the bridge in Wakefield. Follow Chemin de la Riviere to Maxwell, from there you can ride all the way to Low, QC. You have the option to loop back and return via the route you came, or you can cross the river in Low and have a hard fast asphalt rip back to Wakefield. If you cross the river at Low and are looking for a little more grave riding, you can take Fieldville and explore the backroads in and around Low.

Bike: Gravel Bike with 30s or larger.

California Road – 81.5km – 866m

Gravel bikeHead out towards Almonte and Begin the ride with a little road rip. Peneshula Rd is one of the funnest road rides in the area with fresh pavement and short roller coaster hills. From there you turn Left and find yourself on California Rd. It looks a lot like like a off-road path, and in some ways it is, but its an incredibly fun and twisty gravel road that snakes through beautiful forests! Look out for folks on dirtbags and four-wheelers, but for the most part this trail is empty. At the end of California, follow Darling back to Tatlock and head back to Almonte!

http://www.mapmyride.com/routes/view/1751738249

Bike: Gravel/CX Bike with 30s or larger.

Gravel Bikes

Don’t have a gravel bike yet? You certainly have some options! While it’s possible to ride some gravel and trails with a robust road bike that has the clearance for wider tires, we recommend at the very least a dedicated gravel bike for most off road and gravel road riding.

If you plan to ride mixed terrain, asphalt, gravel, and trails on the same ride, you might consider a gravel bike rather than CX bike. CX bikes generally feature a single small front chainring, which is needed for aggressive climbs and technical features of CX racing. Gravel bikes like the Scott Addict Gravel straddle the line between road and CX. They feature the geometry and handling of a CX bike with the groupset of a road bike. With a double chainring in the typical compact or standard size chainrings, you’ll be able to handle gravel routes and still be able to ride comfortably on asphalt. Disc brakes and larger clearance make a dedicated gravel bike a versatile machine that can be used as both a road bike and a mixed terrain machine.

Ride With Us in Mallorca

October: that awkward time after road season has ended but before ski season has started. Sure you can cyclocross if you want.. but if riding through cold wet mud and rain isn’t your thing, maybe you should join us in Mallorca this October!
We’ve partnered with Mallorca Adventure Cycling to offer you an amazing trip to beautiful Mallorca for 10 days of incredible riding on the some of the best and most scenic roads in Europe.
Here are details:
When: Friday, October 20 – departs Sunday Oct 29
How much: $2,600 per person, *double occupancy.
Besides riding, here’s what’s included:
Double accommodation, breakfast and dinner included plus a final dinner in a fantastic Spanish restaurant. All participants will be picked up at the airport and dropped  off on their arrival and departure dates.
*A single upgrade is  possible but a surcharge of $400 will be added.
A $500 non refundable deposit must be provided by any confirmed client by that date. Complete payment is due September 30.

 

Why Mallorca for a bike trip?
Mallorca is an absolute paradise for road riding cyclists. Ok it is pretty good for mountain biking and all sorts of other things, but for a road cyclist – looking for some amazing group riding, Mallorca is tops.

Where is Mallorca?
MallorcaMallorca is a Spanish island and the largest of the Balearic Islands, an archipelago in the Mediterranean Sea, approximately 90 km off the coast of Spain. Ferries to Mallorca leave from Barcelona, (but take the plane.) The island’s capital city, Palma de Mallorca, has a population of 200,000. During cycling season 30,000 cyclists are on the island enjoying the best of the best.

How do we get there?
Boulevard Travel can suggest various routes to get to Palma (PMI), our rendez-vous point. There are no direct flights to Palma from North America so a connection is required in any of the major centres in Europe.

Where is our Hotel?
For the duration of the trip, our group stays at the Esmeralda Park Hotel in Cala d’Or (Spanish for “Gold Cove”), a small town on the southeast coast of the island, about a 45-minute bus ride from the airport. We run day trips but return to our homebase every night. Lots of time to hang and relax.

Do I need to be a professional cyclist?
Definitely not. We cater to a varied group of cyclists; everyone from the intermediate level cyclist to the seasoned expert is welcome. We help build everyone’s group riding skills.

How far will we ride?
There are 9 days of riding available in our 10-day trip. We schedule 7 rides and suggest a rest day (although some choose to cycle even on the days off and others take more days off.)

Daily, riders are divided into groups based on their cycling ability or energy level that day.

Each group is lead by our expert guides. You may opt to join Groupo Relaxo, or set off with GroupoRapido in search of that epic ride.

Everyone is given a map and told the day’s route, but our objective for each ride is to cycle together as a group and improve your group riding skills. We adopt an ‘All for one and one for all’ approach to group riding.

Groupo-Not-So-Relaxo:  80 – 100 km a day, going a little further and a little faster, but is still looking for the best café con leche and a break or two.

Groupo-Rapido: 80 – 140 km a day. The emphasis here is on a controlled, smooth group working together to improve riding skills and put in the miles. Brief coffee breaks are common.

Will we run out of roads in 10 days?
MallorcaMallorca has thousands of kilometres of cycling-friendly roads through varied terrain, from switchbacked 12-km climbs to rolling lanes through the orchards. From our base in Cala d’Or we set out for day trips. We use a bus to transport the group to the far sides of the island for remote starts. We will explore the entire island but still won’t have time to see it all.

What gears do I need?
Mallorca has something for every cyclist. Mountains along the west coast, rolling groves and orchards in the central region, and on the east coast, flat shore roads along beaches. We recommend a 39 X 27 for Groupo Rapido and perhaps a 39 X 28 for Group Relaxo. The island’s old mountains roads were built well before the advent of the automobile and designed to ease the burden of work animals carrying loads to higher elevations –they are not as steep as they are long. It is always better to have the smaller gears and not use them than to find yourself wishing you had them with 5 km left to go before the summit.

Do I bring my own bike or should I rent?
If you choose to bring your own bike we will give you useful tips on how to safely pack it. The airlines allow you to take 2 pieces of luggage. The bike in a box counts as one. You may also choose to rent a bike. Our hotel is equipped with top-of-the-line road bikes for rent. These bikes are available for rent at a cost of $275 Cdn. for a 10-day trip. Rentals are Shimano Ultegra equipped GIANT or STEVENS bikes with compact cranks to get you up all the hills. Most guests rent bikes and save the hassle of traveling with your bike. By day 3 you will want to bring the bike home.

What services are offered?

Our package price does not include airfare.

You will be met at the airport and shuttled to and from the hotel.

The rooms are beautiful with kitchenettes, living space and balconies. You will be provided  breakfastand dinner buffets.

Everyone will receive a special cycling jersey.

You are responsible for your lunches and booze.

All mechanical services are provided along with expert group leaders.

There are no sag wagons, we leave as a group and get home as a group.

We run clinics on group riding and technique. A skills clinic on descending switchback roads will be given before our first mountain day.

There are bank machines and car rental outlets located very close to the hotel.

What about meals and accommodations?
The hotel is made up a series of three-storey buildings centered around the main reception, bar and dining room. The rooms are suites, complete with kitchenettes, living area, television and balcony. Our package price is based on double occupancy, with a single room supplement costing $400 Cdn.

A breakfast (08h00 10h00) and dinner (18h00 20h30) buffet is available daily. We will enjoy an evening out in a local restaurant for a special evening.

What is a typical day like?

A typical day looks a bit like this:

  07h30 – morning stretch on the beach

  08h00 – generous buffet breakfast

  10h00 – group ride departs

  10h01 – 16h00 ride, coffee, ride, laugh, ride, pee break, coffee, check out the scenery, ride, stop for lunch and superb cafe con leche, ride, ride, ride, joke, ride, more cafe con leche, ride, ride back to Cala d’Or

  16h00 – 18h00 happy hour

  20h00 – 21h00 delicious buffet dinner followed by group meeting

  21h00 – 07h30 choose any of the following: evening walk, talk, early to bed, out for a beer, out to dance, just plain out, way out, karaokee, take in (sometimes corny) hotel entertainment, talk about the great day you just had.

Is this trip for me?
It sure is. Mallorca has become a mecca for European cyclists seeking spring warmth, great roads, and thousands of fellow cyclists. We are delighted to introduce Canadians to this wonderful cycling destination. In short if you’re a cyclist looking to get a great jump on the cycling season with quality group cycling in unforgettable surroundings, then this is the trip for you.

Want to book? Contact Kim Nguyen at Boulevard Travel and she can arrange your booking with you.

Boulevard Travel
6713 Fairmount Drive
Calgary, Alberts
403 802 4271
Attention:  Kim Nguyen
Email address: kimn@boulevardtravel.com

Taking a Cycling Vacation? We Can Help!

July and August are those two magical months when you can take time off work and disappear from normal life for awhile. And if you’re an athlete, that usually means taking your bikes, shoes, wetsuit.. whatever with you. Maybe you’re off to a big triathlon or climbing in the Pyrenees; whatever your vacation of choice, if you’re going to be active on your cycling vacation, we’ve got your back.

Here a couple of things we recommend for your vacation:

Bike Bags

Cycling VacationDid you know we not only sell but rent bike travel bags? With an EVOC travel bag your bike will stay safe during a long flight. It’s only $50 for the week to take one of our bags. We can even box it up for you if you’re new to flying with a bike.*

*Additional Fee may apply

 

 

Wetsuits

Cycling VacationHeading to a big triathlon event? Need a wetsuit? Stop by the shop and reserve a suit for your big event. Staycation? Sure. We can do that too! Reserve your wetsuit at Cyclelogik and pick it up at any local Somersault event!

 

 

 

 

Nutrition

Cycling VacationWe have so much nutrition! Everything from gels to recovery powders. And it isn’t just for races! Grab a couple cliff bars for that big camping trip! Stuff a few Honey Stinger energy chews into your pocket during that epic hike! We have products from Made Good, Skratch, Xact Nutrition, Beet-It, Naak, Kuul, Picky Bar, Clif, Honey Stinger, Hammer, and many more! Come by the shop to see whole selection! Many of our nutrition products are certified organic and vegan friendly. So there’s something for everyone!

Tune Up!

Before packing your bike into one of our travel bags for the big French cycling adventure, bring your road machine in for a tune up. The last thing you want are squeaky gears and sloppy shifts when you’re going up the Tourmalet!

Even if it’s not a big road adventure, bring the kids bikes in for a quick check-up before heading off to Algonquin Park. Kids love jumps, stumps, roots and rocks so it’s always a good idea to make sure everything is in good running order.

Apparel

Thought you could get away with your old helmet and shoes that you’ve been using for the last 5 years? Maybe not. Stop by the shop and kit yourself for your cycling vacation. All of our Northwave and 2016 Shimano shoes are on clearance right now! Check out the new line of Scott helmets and protect your noggin with MIPS technology –and look effing cool doing it!

Oh. And socks! All the socks! It’s Canada’s 150th year so celebrate with a pair of Enduroffical Canada 150 themed cycling socks! Remember when you were a carefree student and slapped a Canada patch on your backpack when you took off to Europe? Well Canada socks are the cycling version of that. Make it happen!

Bikes

Of course! What could be better than hopping on a brand new bike during your cycling vacation?! Treat yo self! Pick up a bike from Cyclelogik in July and get 10% off instock models. Get a sweet new bike for an epic vacation!

If you need anything else, just ask! Enjoy your vacation, whatever you end up doing!

#thePBC – Powered by Caffeine Rides

For 2017 we decided to give our classic Saturday morning rides a branding overhaul. What was once referred to as the Cyclelogik A and B rides are now known as The Powered by Caffeine Rides or ‘the PBC’ for short. While the rides themselves haven’t changed much we’ve also added for this year a women’s ride on Tuesday and Saturday mornings.

The PBC A Ride

This ride is for riders who like to go hard and don’t mind being dropped along the way. Riders take turns driving the pace on the front of the group trying to shed their riding partners off their wheel while everyone else tries to hang on.

This ride isn’t a race and there isn’t any attacking from the group but riders are encouraged to set the pace on flats and climbs that may leave their riding partners in the dust. This ride is almost guaranteed to end up splintered in smaller groups. If you find yourself in one of the chase groups, then you know what you have to do: chase!

Because of the nature of the A-ride, it takes more than just good legs, you need to be confident in your bike handling group riding skills to ensure the safety of the group. This isn’t for newbies but you also don’t need to be a pro either. Test your legs against some of Ottawa’s strongest riders.

The PBC B Ride

The B-ride is a controlled pace no drop ride. But that doesn’t mean is a beginner’s ride either. This group can move a long at a good clip and basic group riding skills are necessary. Anyone can join this ride and no will be left behind. So if you want something fun and challenging without the risk of being left out on your own, the B ride is a great choice.

Attacking and hammering the pace on this ride is out of the question. Keep the pace steady and follow the directions of the ride’s leader.

The PBC Women’s Ride

New for 2017, the women’s ride is controlled pace no drop ride, just like the B ride but for women only. This ride is considered an intermediate level ride. You should have some experience group riding and decent level of fitness but you also don’t need to be a bike racer to take part.

If you’re not sure which ride is best for you or whether you have the fitness and skill to participate, give us a call, and we’ll help find a good fit for you.