Spin Class at Cyclelogik! – RideINSIDE

Spin Class

No one wants summer to end.. but it does. And we just need to accept it. The upside is that RideINSIDE spin classes are coming back soon! The Lite schedule begins in September with the Full schedule coming into effect at the end of October! For those of you returning to RideINSIDE this year, you’ll notice some big changes to the spin room and spin class programming! We’ve done a complete overhaul to both!

New Instructors
In addition to the instructors you’ve come to know and love, we’re bringing in some new faces to accommodate our growing spin class schedule.

New Format
This year we’ve replaced our multi-week programs with a broader spectrum of drop-in style spin classes that better fit with your schedule! Now you can purchase class packs (or go unlimited with our monthly subscription) and manage your own training schedule!

Instead of the four-week rotation we did last year, we have set up a range of classes that will focus on different types of workouts and riding skills! We recognize that many of our RideINSIDErs are also athletes, so we’ve created programming that can be easily incorporated into an overall training plan. Our classes are suited to both those wanting to maintain fitness and workout with friends in a fun and interactive environment, while still being useful and challenging for those who are looking to improve upon their competitive performance in triathlon and cycling events!

Power-based Training
This is nothing new to our programs but we thought we should mention it anyway, since it’s what makes RideINSIDE unique! Unlike normal spin classes where effort can sometimes be too subjective, our spin bikes are equipped with power meters so you can see an objective measurement of your effort level. Not everyone has the same strengths and weaknesses and with our power-enabled bikes you’ll always know that you’re working within your own level of fitness. You’ll never feel like your working above or below your own ability!

New Classes
Our new spin classes have been designed by the coaches from Human Power Performance to be effective, fun, and challenging! But don’t worry! Your favourite instructor will still be able to add his/her own distinctive flair to the classes they lead! Check out some of new classes!

The Inside Ride
The classic RideINSIDE class we all know and love. This class covers all the benchmarks for training and improving cycling performance. Each week we’ll work on some aspect of cycling technique and use a mix of intervals at varying intensities to improve aerobic and anaerobic ability. This spin class is suitable for all skill levels and provides the foundation of a good winter training program. If there is only one class you will do, it should be this one!

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

Throwdown Tuesday
A spin-off of our Interval Mania spin class, this short but challenging ride will tax your ability to recover quickly from hard efforts. Riders will work at higher intensities for short intervals in order to improve cardiovascular health, aid in short term recovery, and build strength on the bike. This spin class is best suited to experienced cyclists who ride 2-3 times per week regularly. 

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

Raise the Roof
This class is designed specifically to improve functional threshold power (FTP). Threshold power is considered the benchmark of aerobic ability. In this class we’ll focus primarily on sweet spot and threshold efforts with longer intervals of 8-20min. Occasionally we’ll replicate TT efforts and develop pacing strategies for TTers and triathletes. This class is must for triathletes and anyone with a penchant for funny looking helmets and aero-bars! 

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

Race Pace
This spin class is devoted to developing strength endurance through cadence drills and over/under efforts. VO2 max intervals will be a staple of this ride. You’ll develop the ability to tackle 2-8 minute climbs (think Pink Lake, Black Lake, and Fortune) and simulate fun race efforts in a safe and controlled environment. This class is tough but fun! 

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

The Morning Hustle
Get up, get out, and join us at the studio for a morning refresher. Each week will be a different workout covering all the training bases. Riders will work on their form, cadence, and climbing ability in addition to becoming a stronger all round cyclist. This spin class is a great excuse for a big breakfast and a delicious coffee. Join this great group of early morning regulars for a great workout, great company, and great coffee. 

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

Shut Up Legs!
A longer version of our Raise the Roof class. In this spin class we’ll work primarily in the sweet spot, threshold, and VO2 max effort ranges in order to improve aerobic ability. This is the class that will make you a stronger faster rider! If you’ve ever been intimidated to join a group ride because you think you’re too slow, this is the class for you! If you’re TTer or triathlete and want to improve your bike split, this is the class for you! If you struggle to hang on to the PBC A-ride, this is the class for you!

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

The PBC Ride
Everything you love about our summer group rides taken indoors and out of the elements! Join a great group of fun and energetic people for this endurance focussed ride set to great music! A great way to spend a Saturday morning/afternoon during the harsh Ottawa winters! Formerly known as Enduro.

Structured Training Plans
We’ve teamed up with Human Power Performance to offer structured training programs tailored to your personal fitness and athletic goals. Combine at-home trainer workouts with our RideINSIDE classes for the best possible winter training program!

Purchase Classes today!

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.

#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.