INDOOR CYCLING

SPIN SESSIONS

The 2015 Fall Spin Sessions will be starting on Thursday September 24^th. The sessions will be every Monday, Wednesday and Thursday evening from 6:45pm to 8:15pm and every Saturday morning from 8:00am to 10:00am at the Jericho Hostel in Vancouver. These spin sessions are professionally coached by Andrew Powell with every workout in the program designed with a specific purpose to help you become a stronger cyclist.

Each weekday evening session is 90 minutes long (with the option to stop after 60 or 75 minutes for those who wish to do a shorter workout) and the Saturday morning session is 2 hours with a focus on endurance. Workouts start with a dynamic warm-up which includes cycling specific drills and technical skills coaching and is followed by a structured interval based workout with specific cadence and intensity zones assigned (RPE, Heart Rate, Power). The workouts are designed to help you improve your overall strength, power, technical skills as well as your aerobic and muscular endurance.

You need to bring your own bike. You can attach your bike to one of the provided Cycleops bike trainers or you can bring your own trainer and save money. Doing workouts on your own bikehelps to improve neuromuscular coordination by training your nervous system to move in the exact same pattern as when you ride outdoors. This helps to increase efficiency and ultimately ride faster.

DETAILS:

Address: Jericho Hostel, 1515 Discovery Street, Vancouver, BC V6R 4K5

Location on Google Map: CLICK HERE FOR MAP

Amenities include:

TOWEL SERVICE – no need to bring your own

SHOWERS – multiple showers

FREE PARKING - large parking lot right outside

10 CYCLEOPS MAGNETO PRO TRAINERS - brand new professional grade trainers

LARGE SPACIOUS STUDIO - 1200 sq ft ideal for cycling

STEREO SYSTEM - with wall mounted speakers

VIDEO PROJECTOR - to show videos while you spin.

LOCKERS - safely store your own bike trainer or any other gear between sessions

RESTAURANT - On site restaurant for post Saturday ride brunch and coffee

13 Week Schedule:     (with option to add morning spins based on demand)

Monday               6:45-8:15pm                       September 28^th to December 21^st

Wednesday          6:45-8:15pm                       September 30^th to December 23^rd

Thursday             6:45-8:15pm                       September 24^th to December 17^th

Saturday              8:00-10:00am                     September 26^th to December 19^th

Cost: *all prices include tax

Drop-in Sessions with provided Cycleops trainer                                    $  18.00

Drop-in Sessions with your own trainer                                                  $  15.00

Full 13 Week Season (15% discount) with provided Cycleops trainer       $198.90

Full 13 Week Season (15% discount) with your own trainer                     $165.75

SIGN UP NOW TO RESERVE YOUR SPOT!

You can pay with credit card, debit, cash or cheque.

You do do not need to register for an account with Paypal to pay by credit card, simply select "Don't have a Paypal account" to pay as a guest.

SELECTION

MONDAY - With Provided Trainer $198.90 CAD MONDAY - With Your Own Trainer $165.75 CAD WEDNESDAY - With Provided Trainer $198.90 CAD WEDNESDAY - With Your Own Trainer $165.75 CAD THURSDAY - With Provided Trainer $198.90 CAD THURSDAY - With Your Own Trainer $165.75 CAD SATURDAY - With Provided Trainer $198.90 CAD SATURDAY - With Your Own Trainer $165.75 CAD

Please let me know if you have any questions, you can reach me via email at andrew@coachpowell.ca.

I hope to see you in September!