Fall 2024 GROUP TRAINING SESSIONS With Coach Patrick

Virtual Livestream Bike + Mobility Session

Strength and Mobility Training

Swim Training For Triathlon (Register Through RMC Website)

CLICK HERE TO REGISTER FOR BIKE + STRENGTH SESSION

Group Virtual Livestream Bike/Strength Sessions

How we roll to make you stronger:

Mobility Warm-up

1 to 2-hour Endurance Building Rides

10-minute mobility cool-down

Live coached sessions (via Zwift + Discord Chat and/or Zoom) designed to help you become a fitter and stronger cyclist. Incorporating excellent cycling specific fitness building sessions with a strength and mobility focused warm up to help you become strong and resilient this winter!

When:

Saturdays: 7:00-9:00am (October 26th to December 21st - 9 sessions each per group).

Wednesdays: 6:30-7:45 pm Begins November 6th (No class November 13th)

Where: From your home - Via Zoom, Zwift, Trainer Road

Equipment needed - Indoor sessions - bike, indoor trainer, mat, internet connection and viewing device (phone, laptop, tablet, computer connected to Zoom or Zwift/Trainer Road), hydration as needed.

Structure:

Coach Patrick will lead you through:

~10 minutes of warm up activation

1-1 hour 15 min ride Wednesdays - Strength and Threshold work
~90 minute to 2 hour ride Saturdays - strength and tempo intervals, with an endurance building focus

Stretch and breathing cool down 5-10 minutes.

Each session is recorded and will be made available for you to access if you can’t make a session.

Cost:

Wednesdays - $118 or $40 monthly (for 3 payments)

Saturdays - $160 or $54 monthly (for 3 payments)

SPECIAL OFFER*:

Wednesday and Saturday Combo (both sessions) for $253.00 (or $85.00 monthly for 3 payments)

*All prices include GST.

PAYMENT OPTIONS

REGISTER TO PAY VIA E-TRANSFER - CLICK HERE
OR using the link below to pay via credit card - monthly payment option available via credit card payment).

NOTE: A zoom link to the sessions will be sent once your payment is received.

SAVE SOME TIME BY CLICKING HERE AND COMPLETE OUR LIABILITY WAIVER AND RELEASE PRIOR TO YOUR FIRST SESSION

In event of a power outage, coach illness/or conflict, a virtual training session will be provided with video instruction. Coach will notify you by text/email. There will be no credits or refunds if classes have to be changed or shortened in due to power outage for any reason.

Must have at least 10 people confirmed to run the session.

SAVE SOME TIME BY CLICKING HERE AND COMPLETE OUR LIABILITY WAIVER AND RELEASE PRIOR TO YOUR FIRST SESSION

GET STRONGER + MOVE BETTER!!

Strength And Mobility Training

This session is specifically designed to develop your strength, range of motion, and stability using strength and functional movements. Move better, get stronger, become more resilient!

Posture, lifting, balancing, flexibility, and stability will be emphasized at every session.

Every session you will be given a movement of the week to practice to help build your strength and movement skill while away from our training time together.

When:

Thursdays and Mondays 5:30am-6:20am (Virtual - done via Zoom) - October 3rd to December 23rd/24 (12 sessions). Note: Recorded session provided on October 14th, 17th, Oct 21st (no live session).

Cost:

$108.00 or $36.00 monthly (for 3 payments). Each session is recorded and will be made available for you to access if you can’t make a session.