What to Bring Lists

Our club's simple philosophy:

If it's fun you'll come. If you come you'll improve your skills and fitness.

Spin Studio

What to Bring

Two Towels: One to dry yourself and one to dry the bike after the ride.
Clean Shoes: Whether you will use running shoes or cycling shoes, be ensure they are indoor only footwear (ie bottoms are clean).
*Please, no outdoor footwear in the studio.
Cycling Shoes: Optional.  If you do bring them, wear your running shoes to the bike then clip the shoes into the pedals manually.  Saves the floors and teaches you a quick transition.  (This means no walking or standing on the floors in cycling shoes.)
Water Bottle: Make sure you bottle isn't too wide as it won't fit in the cage on the bike. As a guide, retail Gatorade drinks fit. Water is your best choice unless the class will be in excess of 90 minutes. perfectly so make sure you bottle is approximately that size.
Shirt and Shorts: Cycling shorts are a little more comfortable so you might want to consider getting a pair if you don't already own some. In terms of a shirt, a breathable, micro-fibre shirt is also recommended though cotton is fine as well.
Heart Rate Monitor We consider this a 'highly recommended' item.  A monitor allows you to learn and train your perceived exertion level so no matter where you're riding, you can hit your target intensity.  We'll teach you all about his stuff!

Our Pedals

We our bikes feature a mix of Look Delta, Look Keo, SPD and cages for running shoes. Always bring your running shoes just in case your first choice of pedal is unavailable.  Please know that we will be phasing out Look Delta.  It was discontinued 7 years ago and it's time to cut the cord.  We will be focusing on SPD, Look Keo, and running shoe baskets.

About the Studio

We're more like Curves than a fitness club so there are no showers or change rooms. Please come prepared for action with your workout clothes on under something like track bottoms and a sweatshirt. You can use the washrooms to change if you wish. There is plenty of street parking around but please read the signs carefully to confirm the regulations.

Nutrition

Make sure to arrive with sufficient fuel in your to complete the class comfortably. Have a snack or meal before coming but leave enough time to digest, the more food the longer the digestion time. We recommend to bring a small, healthy snack to have immediately after the class to optimize recovery.

Swimming Pool

*Note: Your waiver and form must be completed before participating in your first class.

About the Program

  • It is focused on teaching the participants to swim efficiently first and then adding speed/power to efficiency.
  • Swimming, from a skill perspective, is more like tennis and golf than running and biking.
  • All of our sets are organized by time, not volume. For example, you may be asked to do a drill sequence for 10 minutes, not 15 x 100m. This way all levels start together, finish together, and get the appropriate workload. If you wish to know the total distance of a workout you'll have to add it up yourself!
  • We do some back and breast stroke but no butterfly as it places too much strain on the shoulder joints of recreational swimmers.
  • Few of our swimmers do flip turns and if they do I recommend not pushing off to hard; there's not a wall every 25m to push off in an open water swim.
  • We'll divide the elements of the stroke up and help you to groove the proper technique into your muscle memory so that swimming well becomes a reflex action.

Equipment

Footwear: We highly recommend wearing flip flops or similar footwear while walking on any pool deck.
Swim suit: Remember to rinse/wash your suit after every swim to make it last. I recommend saving any tri suit/shorts for open water and/or racing as the chlorine eats them up. Consider buying a basic suit to use in the pool
Goggles: Highly recommended. Find the right fit by trying them on in the shop.
Water Bottle: Bring one with your name on it.
Towel: Obvious, yes, but I want to suggest a great product: a swimming chamois. This towel gets you dry then stores damp in a plastic case in your swim bag, taking up little room till the next time you need it. A popular item with those that swim a lot.
Lock for locker: A lot of people have the same type lock out there so put a sticker on the back of yours with your initials or some identifier - ideally not your combination! Please leave your valuables at home.
Nose Plug. Very optional but many use them to keep their sinuses clear.
Paddles Some coaches may recommend you purchase hand paddles.  Wait and see.  If you do purchase some, find a pair that is just large enough to cover your hand.  That is, unless you are a strong, advanced swimmer, in which case you would opt for a slightly larger version.
Fins Don't assume the pool will have fins to fit you.  Ask you coach if they plan to use fins in practices.  If so, we recommend buying your own.  Look for a pair that are short to mid-length, avoiding the very long scuba type.

Nutrition

Remember that you lose a lot of sweat while swimming, you just don't notice it. So drink before, during and after. Most of you should have some idea of how long it takes your body to digest food so make sure you eat far enough in advance of the workout to be energized and comfortable. Plan a small healthy snack to eat within 30 minutes of the completion of each workout, but don't eat it till you're fully re-hydrated. Some swimmers have the habit of eating too much after a workout, mostly because they are actually dehydrated.

Remember this

The important thing in each workout will not be how far you swim but how WELL you swim - technique is the key.