Spin Classes

Spin Classes at Bow Cycle

with Angie Anderson

bowspin

Jump start your cycling and triathlon season with Angie Anderson at Bow Cycle Tuesday nights starting

Fall - October 7th, 2008 and Winter 2009

What to expect at Bow Cycle?

Fun and hard work
A periodized training plan focusing on cycling technique, cycling specific strength and threshold efforts to improve aerobic fitness and power.
An 80 to 100 minute cycling workout, group stretch, and a 10 minute core session.
Homework: A dynamic spin workout to do on your own at home.

From James a Bow Cycle Spin Class returnee… “I am a big believer in Angie’s spin class. I’d signed up when I was tired of being dropped by all of my cycling buddies. I was a little tentative that this would be a hard-core, racer’s only session and was pleased to see people from all walks of life: young, old, male, female, roadies, triathletes, mountain bikers and even commuters! These classes are more than just showing up and doing drills – Angie is quite animated and energetic, especially since she keeps throwing new things into the mix. After Angie’s Spin Class, my average speed riding out to Cochrane improved and I was flying up the hills! My buddies that used to drop me now call me Jack Russell.”

What do you need to bring?

Bike, Indoor Trainer, Bike shoes
Yoga mat for core if you have one

How do I register?

Register on line CLICK HERE
Contact Angie at angie@teamtrilife.com or
403-932-9068 / 403-816-1294 for further information

kona bike

Angie at 2007 Ironman World Championships

Angie is an 10 time Ironman finisher including a trip to the Ironman World Championships in Kona, 2007. She holds a Bachelor of Physical Education and Bachelor of Education, and has left teaching to follow her passion of triathlon coaching, training and racing. Angie is an NCCP Competitive Level Triathlon coach and a facilitator for the new NCCP coaching development program.

Class participants canTest Drive Suunto Heart rate Technology – Team Monitor.

Info for Fall 2008 Bow Spin Class:

Tuesday nights at 6:30
Starts Tuesday October 7th - December 16th
11 weeks long
Class includes a periodized bike workout that will focus on technique and strength in this fall session. Time on the bike will range from 1:15 – 1:45 hours depending on the class.
Class also includes strength work on the floor (lunges / squats etc) during the strength phase, and core work at the end of each class
Cyclists will receive one additional bike workout to do on their own at home that fits in with the training phase
Suunto team heart rate monitor will be available most classes. Athletes choosing to use this option will receive a printout of their workout. This will not be available every class, as it’s dependent on when the Suunto expert can attend.

Cost Options

11 Spin Classes including core and at home workout = $150.00 plus GST

Total = $157..50

Drop In = $15.00 per night GST Incl (does not incl extra email workout)

To pay online for the Spin Classes CLICK HERE

Info for Winter 2009 Bow Spin Class:

Tuesday nights at 6:30
Starts Tuesday January 6th - February 24th / 2009
8 weeks long
Class includes a periodized bike workout that will focus on technique and strength in this fall session. Time on the bike will range from 1:15 – 1:45 hours depending on the class.
Class also includes strength work on the floor (lunges / squats etc) during the strength phase, and core work at the end of each class
Cyclists will receive one additional bike workout to do on their own at home that fits in with the training phase
Suunto team heart rate monitor will be available most classes. Athletes choosing to use this option will receive a printout of their workout. This will not be available every class, as it’s dependent on when the Suunto expert can attend.

Cost Options

8 Spin Classes including core and at home workout = $120.00 plus GST

Total = $126.00

Drop In = $15.00 per night GST Incl (does not incl extra email workout)

To pay online for the Spin Classes CLICK HERE

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