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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.

Classes are as follows:
        
                        Every Monday and Wednesday from 1200 to 1300 hrs (5325 for Reservation)
                         (Check on SICC FaceBook Page for Pino's availabilty) .

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.
Do not forget a towel, a water bottle and be prepared to sweat a lot :-)
shapecycling@gmail.com
http://www.ottawarun.com/heartrate.htm
I would recommend as well shoes with Shimano SPD clips in order to perform in the best all different workouts in the class.

If you need any further clarification on this initiative do not hesitate to get in touch with me (Pino) at:

SICC

INDOOR CYCLING CLASS
        SUMMER 2018
 This is what Pino's Spinning Classes feel like.
 
(Similar to flying, maybe it's the lack of oxygen!)