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Hello all,
It’s that time of year when our despairing thoughts of never being able to ride again until next year finally inspire some action; Woodcock Cycleworks Club Spin Sessions.
We will be starting up this weekend, Sunday the 4th of December at 10am, and will continue every Sunday until the sun gets it back in gear.
This year we have a few options for the spin classes:
10am-1pm is the Movie Ride (yes Thats right we watch movies in a group ride setting) I will guarantee that you will put more time in on your trainer this winter joining our group for some base training, come out and give it a try.
1pm-3:30pm you can choose from the following:
1. Do your own thing
2. Work with coach Cris for individual programs
3. Follow the spinerval program with coach Jeff Ayre (those interested in the schedule for the spinerval program can email our staff
Woodcock Cycle Club Structure
The Woodcock Cycle Club is comprised of 2 groups: The Club open to all, and The Race Team (Invite only due to commitment). Membership in either group does not restrict the events that members can participate in, but rather differentiated by the focus and level of their competitive element.
The following is a list of events that the Woodcock Cycle Club hosts/participates in:
- Woodcock Cycle Sunday Movie Ride 10am – 1pm Dec 4 – April 1st (no ride on Dec 25)
o Bring your bike and trainer (trainer rentals $5), fans are available but are limited
o Geared to allow you ride at your comfort while you enjoy camaraderie and movie entertainment
o Not a Club Member? Try your first Movie Ride for free.
- Woodcock Cycle Sunday Spin Class 1pm – 3pm (with Jeff and Coach Troy and the Woodcock Team)
o Bring your bike and trainer (trainer rentals $5), fans available
o Coach Cris onsite to provide coaching, training and nutritional advice
o Not a Club Member? Try your first Spin Class for free.
o Dec 4 Ride Strong 1.0 & Sweating Buckets 2.0 85 Minutes
o Dec 11 Lean & Mean 4.0 & Recharge 12.0 100 Minutes
o Dec 18 Aero Base Builder I 16.0 80 Minutes
o Jan 8 Aero Base Builder II 17.0 75 Minutes
o Jan 15 Aero Base Builder III 18.0 70 Minutes
o Jan 22 Aero Base Builder IV 21.0 70 Minutes
o Jan 29 Aero Base Builder V – The Compilation 25.0 120 Minutes
o Jan 5 Aero Base Builder VI 28.0 & Time Saver – Technique 23.0 90 Minutes
o Feb 12 Threshold Test 27.0 *Bring your HR monitor / Power meter 60 Minutes
o Feb 19 Muscle Breakdown 4.0 & Time Saver – Power/Sprint 23.0 75 Minutes
o Feb 26 Extreme Threshold 32.0 65 Minutes
o Mar 4 Enter the Red Zone 3.0 & Time Saver – Technique 23.0 90 Minutes
o Mar 11 Technique & Power 38.0 & Suffer-O-Rama 3.0 95 Minutes
o Mar 118 Hillacious 24.0 60 Minutes
o Mar 25 Super High Intensity Training 34.0 55 Minutes
o April 1 The Pain Cave 33.0 50 Minutes
- Woodcock Cycle Roller Racing Nights at the Belgium Club (TBA)
- Club Road Rides every Friday evening with Currie and the Gang, 6pm from the shop; ~ 30 km distance, ~ 20 km/hr avg speed
- Club Mountain Bike Rides every Monday evening, 7pm from the shop; ~ 20 km distance (dependent on Red River water levels)
- Technical support via WCW Events Van at Muddy Waters and MS Ride to Gimli; Ride for Refuge, Riding Mountain Triathlon,The Swamp Donkey, The Tweed Ride and many other events to be announced
- Access to Coach Cris (RhinoFitness.com), Specializing in Testing, Lactate Analyzing, Nutrition and Professional training.
- Race Team training on Saturday mornings as racing schedule permits. Meet in St. Andrews (~ 10 minutes from north perimeter), full access to house facilities, and parking. Training ride includes ~ 35km avg speed road rides and motorpacing. Enjoy complimentary coffee & snacks before the ride and light food after.
- Club Road Rides on Sunday mornings. Meet in St.Andrews (~ 10 minutes from north perimeter), full access to house facilities, and parking. Rides are ~ 25 - 30km avg. speed road rides. Enjoy complimentary coffee & snacks before the ride and light food after.
- Women of Woodcock club rides on Sunday mornings as racing schedule permits. Meet in St.Andrews (~ 10 minutes from north perimeter), full access to house facilities, and parking. Enjoy complimentary coffee & snacks before the ride and light food after.
- Technical support for quick adjustments and air fills etc, on site for local events and races
- Access to ride shares and accommodation sharing for out of town/province/country racing
- For Woodcock Cycle Club organized races, both the Race Team and Club pay pre-registration price on-site.
Cyclocross Group Training sessions with evening and Weekend rides throughout the Fall
Discount Gym Memberships and Winter 12 week Weight training Sessions available to Club and Team Members
Winter Group XC Skiing sessions and Club Skis Lessons
Also Club Sponsored and Run, Local Road, Criterium, Time Trial, Cyclocross, Adventure and Mountain bike races
- Requirements to join are that you are a member of the Woodcock Cycle Clube $35, and that you are a holder of any level of an MCA license. General MCA memberships are available for $35
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The Club all Welcome
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Annual Club Fee
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$35
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Membership
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Open to All
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Requirements
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MCA General Membership or MCA Racing License necessary for Club rides
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Coaching
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Access to Rhino Fitness services at discounted prices
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Woodcock Cycle Works
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Special Pricing on bicycles – see Tim or Craig at shop
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Woodcock Cycle Works
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Repair Service – discounts on all parts and accessories
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AGM
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Annual AGM held in January
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Volunteer Efforts
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5% credit towards Club Jersey for each event where member volunteers or provides a volunteer
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Expectations
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Club Jersey worn at club riding events, and to represent the Club in a Professional and Ethical manner at events and in the general public
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Club Clothing available at Discounted Pricing to members.
The Race Team is invite only, all applications are welcome.
2012 Spin Class Registration Form
2012 Spin Class Waiver
2012 MCA Membership Form
If you have any further questions drop our staff a line at (204) 253 5896 or email our staff
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