Programs Winter 2018

Just 'Tri' It — Triathlon Training for Beginners

justtri

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Specially added for 2018, this class is dedicated to introducing new athletes to the wonderful sport of Triathlon!

For those who would like to ease into the realm of multi-sport — the OTC has always welcomed newcomers and now we have a class specifically for you to feel the most comfortable!

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 or running races this is the program for you.

Register below!

PLEASE SEND US AN This email address is being protected from spambots. You need JavaScript enabled to view it. IF SPOTS FILL UP, AS WE WILL GLADLY CONSIDER CREATING AN ADDITIONAL TIMESLOT FOR SOME NEW TRIATHLETES!

 

  • Value: TWO OPTIONS
    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 PLUS unlimited drop-ins to all the other TTP classes

  • 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

  • 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

  • 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: Just 'Tri' It — Triathlon Training for Beginners

TTP: Triathlon Training Program

bikers

icon fiticon bikeicon run

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: TWO OPTIONS
    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: TTP: Triathlon Training Program

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, November 27

New Members - Noon on Monday, November 27

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

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:

Shedule Coming Soon

 

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

 

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

 

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

Monday, November 27

 

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

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

Virtual Bike Group

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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 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 2018 email This email address is being protected from spambots. You need JavaScript enabled to view it. .

Note: Monthly programs available.