Programs Fall 2017

Just Spin It

About the Program

Finish with the leaders
No stop signs, no pot holes, no heat, no traffic, no rain, no darkness. Just fun, hard work!
You're In Control
The fun, high energy atmosphere of an indoor cycling class is one of the most motivating environments in fitness. But don't be intimidated because only you control the pedals and resistance. With the help of our coaches you'll find just the right intensity in each class while also building the skills that lead to efficiency on the bike.

We're Going Somewhere!
Our classes are a structured progression that steadily builds your fitness and ability so that by spring, you are a cycling machine. If you have fitness or athletic goals, from Race Weekend to Grand Fondos, this is the program for you.

A Different Environment
Another big difference with our classes is the focus on the social element. Our coaches build each class into a team. Our goal is that, if you miss a class, you miss 'the gang' more than you miss the awesome workout. All that said, we get the work done....together.

 Schedule

Classes will run from September 11 - December 16 (14 weeks)

FALL 2017 SCHED

 

Registration:
Class: $179.00 (Less than $12.79 per session!)
HST: $23.27
TOTAL: $202.27

REGISTER HERE

*SAVE*
 Sign up for a second class and receive a $50 rebate
(Email us after the two registrations to claim your rebate)

The Saturday Triple

This is the perfect way to start your weekend, a fantastic workout with a great group of friends!

60 min Tour de France Spin + 30 min core workout + 30 min PREHAB workout

Saturday's from 7:25am to 9:25am

Sept. 16 to Dec. 16

Cost: $299.99
HST: 38.99
TOTAL: $338.98

 REGISTER HERE

*SAVE*  Sign up for a second class and receive a $50 rebate
(Email us after the two registrations to claim your rebate)

Boot Camp

The most efficient workout you can do…in 50 minutes, combine cardio and strength with HIIT - high intensity interval training! Even great for cross-training!

With modifications for all activities, multiple fitness levels can be challenged!

Sessions will be action packed with enough consistency to see improvements but enough change to keep it interesting and progressive. We’ll be playing with all sorts of equipment – our custom-built jungle gym, climbing rope, tires of different sizes, sand bags, wobble boards, dumbbells and kettlebells, superbands…and the list of toys continues!

  • Heart, joint, and bone healthy

  • Strengthen the whole body, building lean muscle

  • Increase aerobic and anaerobic capacity

  • Improve lactate threshold and V02 Max

  • Fat burning both during and post workout (boosts metabolism)
     

We’ll always begin with PREHAB exercises to do what we can to promote efficient movement that’s safer for our bodies. Then, finishing with loosening up and releasing, you’ll walk away feeling released and energized!

 REGISTRATION:
Members: August 14
New Members: August 21

Classes will run from September 11 - December 16

FALL 2017 SCHED

 Registration:
Class: $179.00 (Less than $12.79 per session!)
HST: $23.27
TOTAL: $202.27

 REGISTER HERE

*SAVE*  Sign up for a second class and receive a $50 rebate
(Email us after the two registrations to claim your rebate)

 

PREHAB: To Keep You Out of Rehab

 

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PREHAB: Joint Mobility and Stability for Safe & Efficient Movement

You can have strong muscles but if they don't fire correctly or don't move in the proper range of motion your body won't function to it's potential. In PREHAB, you’ll learn ways to prep your body to do whatever activity you throw at it using functional movement and mobility training.

Beginning with a personal FMS assessment (Functional Movement Screening), you’ll find your areas of imbalance and inefficient or unsafe movements and use mobilizing and neuropatterning progressions to get you moving well. Using multiple modes you'll learn how to loosen restrictions and awaken key muscles that might not be firing due to past injury or detrimental habits (like prolonged sitting).

 

Athletes - Lower your risk of injury and become more efficient at your sport!

Desk jockeys and movers alike – Decrease daily aches and stiffness!

Walk out of every class feeling free, breathing deeper and energized to take on the world!

 

The Functional Movement Screen

This seven step evaluation will help to uncover the mobility and strength issues that are often at the root of injury.  Identifying then addressing these weaknesses will help keep you out of therapy and active in your sport.  To book your FMS please contact Jen.


About the Coach
Jen Poth holds a Kinesiology degree from McGill and is a Can Fit Pro Certified Personal Trainer. She brings years of experience in fitness and and a wide range of sports, from track and field to XC skiing, to the program.  This great depth of experience allows her to utilize a wide range of exercise modalities in creating a varied, progressive and effective program.  Jen is Head Trainer for Ottawa Fit, our parent organization.


Registration Dates

OTC Members - Noon on Monday, Aug. 14 (Link on discussion board.)

New Members - Noon on Monday, Aug. 21 (Link will appear on this page.)

If you are unable to get a spot in our program, please email us and we'll put you on the wait list.

Read more: PREHAB: To Keep You Out of Rehab

Tour de France Cycling

spin

About the Program

Our awesome Revmaster spinner bikes are the ideal tool to simulate real biking. With guidance from OTC coaches, you'll learn proper cycling techniques, build your fitness, and have fun all at the same time. Remember, while we work hard, we believe that enough breath should always be preserved for laughter! The best part: we take you on a 14-ride simulation of Le Tour complete with video. Each class is one hour in duration and will feature all of the sprints and climbs of the real race. All classes take place in the new OTC studio located at #10 Hamilton, right near the Parkdale Market and will feature video and music.
Bonus: As with our TTP classes, you are permitted unlimited drop-in's to other TDF classes: if there is a bike free, it's yours!

Saturday you have the option of adding a core and PREHAB after your spin with The Saturday Triple!

Registration Dates

OTC Members - Noon on Monday, Aug. 14 (Link will be on discussion board.)

New Members - Noon on Monday, Aug. 21 (Link will be on this page.)

If you are unable to get a spot in our program, please email us and we'll put you on the wait list. 


Schedule

14 weeks, September 11th through December 16th

FALL 2017 SCHED

*Schedule is subject to change based on enrollment levels

Registration:
Class: $179.00 (Less than $12.79 per session PLUS unlimited drop-ins!)
HST: $23.27
TOTAL: $202.27

REGISTER HERE

*SAVE*  Sign up for a second class and receive a $50 rebate
(Email us after the two registrations to claim your rebate)

 

Special: The Saturday Triple is Back!

This is the perfect way to start your weekend, a fantastic workout with a great group of friends!
60 min Tour de France Spin + 30 min core workout + 30 min PREHAB workout

Saturday's from 7:25am to 9:25am
Sept. 16 to Dec. 16
Instructor: Jen Poth

Yoga

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About the Program

This ancient practice features the use of breathing and postures to bring the body and mind into balance, and results in increased flexibility and peace of mind. It is considered an excellent off season form of training by many triathletes. After a long season we all need to work on our mobility!  Each class is one hour in duration and takes place at the OTC studio.  Our instructor, Annie Garneau, knows just what triathletes need!


A Message From Your Instructor: Annie Garneau

Having an active lifestyle full of physical activities is a good thing - but years of muscle toning, running, spinning, hiking and trekking must have been inviting to yoga.

I did not find yoga, yoga found me.

It I was surprising to me how the reach of motion closely resembled the ballet of my youth and I found comfort in that. So in 2010 I took my practice to another level and I embarked on the yoga teacher training journey.

As such, I am a graduate of the 200hr teacher training at Orleans Yoga Shala. I completed a Teacher Training certification in Ashtanga yoga with David Swenson, and regularly attend workshops and master classes in different style of yoga.

As a runner and hiker, I enjoy working with athletes and provide regular private classes with runners as well as with other local sport teams such as dragon boat and competitive youth hockey.

My goal is to share my passion of yoga with others and impart in them that same comfort it brings me.

- Annie Garneau CYT

Classes

Regardless of the sport, consistent and repetitive muscle usage can create discrepancies and weaknesses in specific areas of the body.

Improve performance by targeting those areas by strengthening and stretching them as need be.

Yoga can help improve flexibility, the range of motion as well as focus and balance.

With keeping the  focus  on the breath, this class will comprise of unique and challenging yoga sequences based on the class energy level and capabilities.

Each class will include a warm-up sequence, a standing/balancing sequence, a sitting sequence and ends with a cool down.

 

*SAVE*  Sign up for a second class and receive a $50 rebate
(Email us after the two registrations to claim your rebate)


Schedule

14 weeks, September 11th through December 16th

Classes held every Wednesday evening at 8:00pm


Registration

Program: $179.00 (only $12.78/class!)
HST: $23.27
Total: $202.27

REGISTER HERE

Triathlon Training Program: TTP Race Training

 

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This is the OTC's signature program that trains you from start to finish, guiding you to your goals. You'll be part of a training group which will meet once per week with your coach for a two hour workout from September to December. Classes are held at the OTC studio and are scheduled Tuesday, Thursday and Saturday.

The classes start with a high intensity muscular workout followed by an indoor spin class, with coaching on technique and pacing, followed by a transition run.  It's like doing a mini-triathlon each week with your coach. There is much more to the TTP too, including: unlimited drop-in's, bike fits, specialized training equipment....all included in the cost!

Tuesday 6:30pm/ Simon   Strength, Spin, Run

Thursday 6:00pm/ Derek   Strength, Spin, Run

Saturday 8:00am/Todd    Strength, Spin, Run

Starts: September 11 - December 16 (*This email address is being protected from spambots. You need JavaScript enabled to view it. to join any time!)
Open to: Members and General Public
Cost:
$299.99
HST: 38.99
TOTAL: $338.98

REGISTER HERE

*SAVE*  Sign up for a second class and receive a $50 rebate
(Email us after the two registrations to claim your rebate)

 

Read more: Triathlon Training Program: TTP Race Training