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!

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!