Programs Winter 2017

Triathlon Training Program

Click here to register for a full years membership! Only $60 per month!

Click here to register for the 8 month membership! $563.87!bikers

icon fiticon bikeicon run

Registration for our popular TTP opens in November 2016.  Classes start in the week of January 9, 2017.

This is the OTC's signature program that trains you from start to finish with over 100 hours of fun training, guiding you to your goals.  If you're preparing for triathlon, running or obstacle races, this is the program for you.

  • Value: 5 month Base Training for only $499* PLUS FREE 3 month summer Race Training program!  Or try our value added monthly payment plan of $53.10* per month for one year which includes entry into one of our 1-hour fall programs.
  • Variety: A reserved spot in one of our 16 weekly classes PLUS unlimited drop-ins to all the rest
  • Awesome Rides: Specialized (and fun!) indoor bike training utilizing your personal heart rate zones
  • Functional Strength: Periodized functional strength, mobility and agility training (including use of our special outdoor training yard)
  • Run Training: We include brick (bike/run) workouts in the spring (all year for Cast Iron)
  • Free Club Events: Time Trials, Group Rides, Aquathlons, Clinics, Socials and more
  • Your Questions Answered: Every week you'll see your coach and learn.  Plus, you have access to our immense online resources including training plans, videos and input from the OTC community.
  • 70.3 Training: Special Cast Iron option for 70.3 and long course athletes featuring longer rides.
  • Social: More than all the above, here is the true key.  We are a community of friends.  We get the work done but we have FUN doing it!
  • Value Defined:  The TTP averages out to less than $7 per hour.  It's very important to us that our club is accessible to all while providing the very best in training.  

*plus HST.  

Full program details below.

Read more: Triathlon Training Program

FAB - Functional Athletic Balance

IMG 20151018 105609

About the Program

You can have strong muscles but if they're not firing correctly or moving through the proper range of motion then you're missing out on your full potential.  The low-intensity FAB (Functional Athletic Balance) class is geared towards improving mobility and eliminating imbalances to achieve efficiency of movement.  Gaining appropriate range of motion at joints and learning how to recruit neglected muscles will help you to be a stronger and more efficient athlete.  It will also lower your risk of injury.
Using Functional Movement Systems, participants will be screened individually for their own movement pattern inefficiencies and imbalances. They will be given a take-home corrective exercise progression which will also be practiced in each class to ensure correctness.  Using bands, trigger point balls, foam rollers and yoga, you'll practice many ways to achieve and maintain mobility, joint strength and properly firing muscles.


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

Wednesday, December 1, 2016 (Link below)

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: FAB - Functional Athletic Balance

Tri Fit Metabolic Strength Training

mse

About the Program

Our Tri Fit will increase your lean muscle mass and turn you into a fat burning machine. The expertly designed workouts combine strength, HIIT (High Intensity Interval Training) and muscular coordination. Increase power, energy, and stamina in your sport performances as well as every aspect of your day-to-day chores.   Build an injury-resistant body that's ready for anything. Your high energy coach will motivate and encourage you to break through barriers and establish a new level of fitness.  
Tri Fit is for everybody from couch potato to elite competitor.  Want to run your first 5k? Want to be injury free in your next triathlon season? Looking to improve your time on the bike? How about powering through your busy day rather than feeling tired or fatigued all the time?  Tri Fit is a class for all levels of fitness.



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

Wednesday, December 1, 2016 (Link on homepage and below.)

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: Tri Fit Metabolic Strength Training

Tri School: Triathlon Seminar

icon fit
A comprehensive 3-hour lecture session covering all important aspects of training for triathlon. This seminar is aimed at the beginner to intermediate participant and will utilize PowerPoint presentations and video. This presentation is aimed specifically at those who are not OTC members but members are certainly welcome!

Makes a great gift!  If you'd like a gift certificate, register then email us!

Next date: Saturday, January 28, 2017
Cost: $34.77

Read more: Tri School: Triathlon Seminar

Virtual Bike Group

icon bike

Are you an athlete that wants to take part in OTC's fun and effective classes but you are unable to commit the time? Or are you a member who wants additional OTC bike work outs? This program gives you the opportunity to train with the club at home year around!

To join simply email coach the OTC to get started!

About the Virtual Bike Group

  • Facilitator: To be determined.
  • Cost 150.00$ (Jan-April), 150.00$ (May-Aug), 150.00$ (Sep-Dec)
  • Sign up for two sessions and get 10% off!
  • Sign up for the year and get 20% off!
  • Bike work outs emailed to you weekly.
  • Online questions answered weekly by the coach.

To enroll in Virtual Bike group for 2017 email This email address is being protected from spambots. You need JavaScript enabled to view it. .

Note: Monthly programs available.

 

Virtual Swim Group

icon swim

Life can be busy and fitting in a weekly club swim workout may just not work for your schedule.  Here's your chance to train under a coach without big changes to your daytimer.  You can join the VSG at any time from Jan to June!

About the VSG

  • Facilitator: Coach Geordie McConnell (contact at This email address is being protected from spambots. You need JavaScript enabled to view it.)
  • Timeline: February through July (6 months)
  • Cost: $226.00 (includes all charges)
  • 6 months of swim workouts (up to 2 per week) emailed to you weekly.
  • Your online questions answered weekly by the coach.
  • Monthly meet ups, mostly pool with some dryland
    • Stroke correction, video analysis and testing.
  • Open water swim clinic

To enroll in the Virtual Swim Group for 2016, email Coach Geordie This email address is being protected from spambots. You need JavaScript enabled to view it.

Equipment

You will need to acquire some equipment to execute some drills I will prescribe:

  • Kick Board: All public pools have ample supply
  • Fins: While pools have some fins, finding the right size can be a crap shoot.  I recommend buying your own.  If you are strong kicker, the shorty style fin is your best choice.  If you struggle with your kick, I recommend a mid-length fin.
  • Paddles: Pools sometimes have paddles but they are usually massive.  You want a paddle that is roughly the size of your hand.  Here a decent one.
  • Pull Buoy: While pools have an ample supply they can be smaller, older and lacking in buoyancy. If you are a strong kicker, just use the ones at the pool.  If you struggle with the kick or are a male, purchase your own pull buoy and go for a big one.

 

Questions

Athletes have questions, that I know.  I'm also aware that many of those questions are shared by others.  If you have a swim-related question during the program.  Please post them on our Question Page.  Here I will answer each question and all participants will be able to share in the answers, thereby by learning from each other.



Running Courses

icon run

We'll have a full slate of run courses in January available to everyone through our sister organization, The Ottawa Running Club. From Build to 5k through Speed Work and Marathon Training, we'll have it all covered. Our certified coaches direct all club programs which include Sunday long run, Tuesday tempo and, from May through August, Thursday track. A fully volunteer-run organization, we donate over $10,000 to charity each year.

Cost: $60 (for a full year's running!)

For details visit the ORC website