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Again this year the Club is offering you Spinning Classes throughout the year, designed to develop your aerobic capacity over the coming weeks and to prepare well for higher intensity rides. The workouts within the plan are designed specifically for road bike with progressive increase of efforts and performances.
http://www.ottawarun.com/heartrate.htm
Shoes with Shimano SPD clip are recommended in order to perform the different workouts in the class to their optimum. Do not forget a towel, a water bottle and be prepared to sweat a lot :-)

SICC

     INDOOR CYCLING CLASS
 AUTUMN/WINTER 2019-2020
 This is what Pino's Spinning Classes feel like.
 
(Similar to flying, maybe it's the lack of oxygen!)
Please show up at least five minutes in advance in order to properly warm up.
The planned training sessions have been established taking in consideration three main parameters:
       percentage of Maximum Heart Rate (% HR Max)
       cadence
       resistance on the spinning bike
It is therefore essential that you establish your current value of HR Max, set up your HR device (Garmin, Polar, etc.) and bring it with you for the training. A failure to do this will result in the workouts in the plan being either too hard or too easy. Here is a link to a web based heart rate calculator for your convenience.
Every Monday and Wednesday from 12:00 to 13:00 - Easy class for beginners (fat burning)
 (For these two easy days please phone 5325 for Reservation)

Tuesday from 18:00 to 19:00 - Medium/intermediate class with interval training and endurance workouts (Starting 01 October 2019)
Thursday from 18:00 to 19:00 - Advanced Class with long climbs / SFR (Starting 03 October 2019)

Saturday from 09:00 to 11:00 - Long class during the winter period on case by case basis according to weather conditions
(Notice will be provided through SICC Face Book page)
CHECK ON SICC FACEBOOK PAGE FOR PINO'S AVAILABILITY
Training Schedule below: