Winter Bike Classes – 2018/19



We now have two locations for the Classes

Sheri’s Basement AND Backroads brew and shoe

Wednesdays 5:30 – 7:45 ish-FULL
75-90 minutes of riding and 45 min core and stretch
Saturdays      8:30 – 11:00 ENDURANCE RIDE-FULL
90-120 min of riding and 30 min core and stretch
Wednesday 9:30 -11:30 AM
Sunday 7:45 – 9:45 
1st class = $200
2nd class $ 180
Classes start Wednesday November 7 and continue until the end of March.  If the weather is still crappy like last winter we can continue on for another week or two into April.    A few classes will be cancelled around the Xmas Holidays
8 class package  $120
Drop in $15-+HST  if space is available.  There will be no drop in available in the basement classes
You can either send me an etransfer, a cheque to 78 Greenbrier Cres  London N6J 3X9 or bring a cheque/cash  to the first class

SHERI FRASER – TRIATHLON ONTARIO Competition certified coach, 34 years in Triathlon, 24 years coaching experience

MICHELLE BELTON  TO Community Trained Coach,

TRUDIE HARRINGTON  TOCommunity Trained Coach, Certified Personal Trainer, 25 years in Triathlon

NANCY LAWRENCE TO Community Trained Coach,  Certified Spin Instructor   13 years in Triathlon

BRUCE HAMMOND TO Community Trained Coach,

All Bike class coaches are experienced, active athletes, motivated to be fit and…lots of fun!

These classes are for ALL levels of athletes, from Tri-a-tri to Ironman and all ages.   They are also beneficial as cross training workouts for runners, swimmers and pretty much any sport.

We concentrate on biomechanics. technique and form, riding relaxed, changing gears, proper seating, power, leg position, and cadence. Each week we will cover different aspects of training and racing, stretching, self maintenance, injury prevention, core, heart rate, nutrition, sweat loss, pacing, tapering, picking your races, weights, etc.

We will be doing drills and some alternative type speed workouts that will help out your running as well.

We gradually build on endurance and strength. The workouts start easy and gradually the sets get longer and more intense as the weeks pass.

You can work at whatever pace and level that works for you. Set the tension on the trainer as hard or as easy as you like. The first few weeks will be for the new riders to get comfortable on their bikes. Our course focus is on progression, once you are comfortable we will be increase the work to match your personals goals.

What you will need:

A bike and quiet indoor trainer              2-3 towels     2-3 water bottles          snacks while riding        Climbing block       Change of clothes for post-ride stretch            Yoga mat


We  can  leave the bikes there over the winter- BIG BONUS as you do not have to load up all you equipment

And make sure to assure the “runners only” that these classes are perfect for cross training
These classes are for ALL LEVELS.  You do not need to be an experienced rider, as a matter of fact…
Other that the fitness aspect, we work on peddling, form, cadence, balance, standing, hills, changing gears, speed work, HR training, riding smoothly, nutrition, core and stretches for cyclists,  so this is not a spin class like you would get at a gym.  You bring your own bike and trainer which is by far more conducive to the body and comfort than a spin bike.
And there will be at least a 30-45 min core and stretch post class.  I encourage people to stay for this

For more information Sheri Fraser –



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