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          Every Monday from 12:00 to 13:00 (Easy Beginners Class) - Started 27th August 2018
          Every Tuesday from 18:00 to 19:00 (Winter Training Programme) - Planned Starting 2nd October 2018
          Every Wednesday from 12:00 to 13:00 (Easy Beginners Class) - Started 29th August 2018
          Every Thursday from 18:00 to 19:00 (Winter Training Programme) - Planned Starting 4th October 2018
       (Members have priority on Tuesdays and Thursdays, but please turn up before 1750 hrs to gurantee a slot)
http://www.ottawarun.com/heartrate.htm
We would recommend as well shoes with Shimano SPD clips in order to perform in the best way all different workouts in the class. If you need any further clarification on this initiative do not hesitate to get in with the instructor (Pino Rampini - SHAPE Ext. 5128). Do not forget a towel, the water bottle and be prepared to sweat a lot!!

SICC

NEOPHYTE & WINTER TRAINING 2018-2019
 This is what Pino's Spinning Classes feel like.
 
(Similar to flying, maybe it's the lack of oxygen!)
The Club is again offering you a winter training plan, designed to maintain and develop our aerobic capacity over the winter period and to prepare well for higher intensity rides starting with Majorca 2019, as well as neophyte (or beginner training) sessions. The workouts within the plan are designed specifically for road/mountain bike with progressive increase of efforts and performances.
SICC Winter Training Programme 2018-2019 is planned to start from Tuesday 2nd October 2018, and the Beginners Class will start from Monday 27th August 2018 in the Spinning Room at the SHAPE Main Gym. Days for training will be as follows (check SICC facebook page for latest info) :
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.
As follows you can find the link with a web based heart rate calculator for your convenience.