5.1.09

Friday Night Long Ride....at the Toronto Athletic Club(TAC)

Hey All,

One of the BCC Members, Bob Carreau has sent me this to post to all...

Quote:

"Info including start date and pricing is on the attached flyer, but basically, as I did last year it's designed to be a structured training program that is also flexible enough to suit your needs - think of a weekly group ride, just indoors! Here's the important info:

-Friday nights starting Jan 9 6-930pm
-at the lovely TAC facilities
-open to non-members
-minimum 4 class commitment
-periodized over 12 weeks split evenly among endurance/power/speed
-heart rate monitor recommended as we'll be doing some very ornery and specific drills
-will feature plyometrics again (after a resoundingly successful introduction last year!) after week 4, so you'll need to bring running shoes to class for weeks 5-12 as well as spinning shoes
- less structured than a traditional spinning class, but there will be plenty to do - let me know if you have specific goals or things you want me to focus on (especially around now as I'm designing the classes)

Other advice that may be helpful:

-you might want to bring an extra jersey to change into mid-ride
-bring on bike and post ride fuel
-bring your own tunes - we swap out the music depending on who's brought what
-coming late/leaving early is ok with me -especially if you haven't done the full 3.5 hours before - lot's of time to ease your way into it
-those of you who have any slides/photos/video of your exploits over the past year - please send or give me a copy at the first ride - I'd love to put together a motivational (aw shucks!) piece for the screens in there!
-bring at least 2 bottles"

Flyer is Below:

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