Winter Training Program
There’s this little-known thing called 4 key pedal strokes.
Hardly anybody is talking about it. But when you learn it and use it, you’ll see a huge difference in your Cycling efficiency and how fast you can become a better more efficient HILL CLIMBER.

16 WK WINTER ROAD CYCLING TRAINING PROGRAM for men, women and teenagers.
The 2019/2020 Winter Program is SOLD OUT

12 WK WINTER ROAD CYCLING TRAINING PROGRAM for men, women and teenagers.
The 2020 Winter Program is new. Enjoy ALL the benefits indicated below EXCEPT the Starter MAP Test is an extra cost of $25.

8 WK WINTER ROAD CYCLING TRAINING PROGRAM for men, women and teenagers.
The 2020 Winter Program is new. Enjoy ALL the benefits indicated below EXCEPT the Starter MAP Test is an extra cost of $25.

PROGRAM COORDINATOR

Sylvie D’Aoust; Level 3 Road Cycling National Coach
Sylvie has 16 years of experience facilitating this program
D’Aoust Training Systems

16wk STARTS
week November 25, 2019 – March 27, 2020
12wk STARTS week January 6, 2020 – March 27, 2020
8wk STARTS week February 3, 2020 – March 27, 2020

TRAINING SESSION OPTIONS and Coaches
Monday        7:30pm – Michelle Gauthier
Wednesday 7:30pm – Luc Muhler
Thursday     7:30pm – Angela Beauchamp
Friday          10:00am – Sylvie D’Aoust

LOCATION
Barres & Wheels
286 Elgin st

What is included in the 12wk Program:
18hrs of Cycling Coaching Worth        $1440
Basic Cycling Program Worth                $120
4mo GYM Program for cyclist Worth   $250
1 MAP Test  Worth                                   $80
TOTAL in coaching and services    =   $1890

12wk REGISTER www.12wk.16wkroadcycling.ca
FOR ONLY $299 + $25 First MAP test (Tuesday, Jan 7 @ 7:30pm)
Plus HST
1 session per week:
2 sessions per week: contact sylvie@sylviedaoust.ca for rates and payment


What is included in the 8wk Program:
12hrs of Cycling Coaching Worth        $960
Basic Cycling Program Worth                $120
4mo GYM Program for cyclist Worth   $250
1 MAP Test  Worth                                   $80
TOTAL in coaching and services    =   $1410

8wk REGISTER www.8wk.16wkroadcycling.ca
FOR ONLY $199 + $25 First MAP test (Tuesday, Feb 4, 2020)
Plus HST
1 session per week:
2 sessions per week: contact sylvie@sylviedaoust.ca for rates and payment

What is included in the 16wk Program:
24hrs of Cycling Coaching Worth        $1920
Basic Cycling Program Worth                $120
4mo GYM Program for cyclist Worth   $250
2 MAP Tests Worth                                   $160
TOTAL in coaching and services    =   $2450

16wk REGISTER www.16wkroadcycling.ca
FOR ONLY $410 SOLD OUT
Plus HST
1 session per week:
2 sessions per week: contact sylvie@sylviedaoust.ca for rates and payment

REFUND POLICY
There is NO refund once the registration is processed; however, we will allow the transfer of the registration to another person.

PROGRAM DESCRIPTION

  • Learn to train with your HRT Zones and power (WATTS)
  • Program communication is conducted through a Private FB Group (will need to be on FaceBook)
  • Create a Barres and Wheels account in order to receive the data from your session to your email.
  • Weekly training session.
  • REVAMPED Gym program for Cycling
  • Basic 16wk week cycling traiing suggestions
  • We will be conducting two MAP (maximum aerobic power) tests, in order to track participant’s progress over the 16wks. The MAP tests will take place on these weeks: 2 & 15.
  • The first MAP test is to determine participants Heart Rate Zone, for the purpose of the 16wk program, the last to track improvement over the 15wks
    ** 12wk and 8wk participants will need to PAY and extra fee of $25 for the first MAP test. NOt manditory, however highly recommended.
  • Full facilities (shower)
  • All fitness levels welcome and encouraged to register, BUT be ready to work HARD, to achieve your cycling goals
  • SCHWINN bikes with power
  • FitMetrix App and data collection (very cool stuff)
  • In class challenges
  • Class length 1:30hr

ALSO special rebates on the Programs offered at Barres and Wheels THREE Studio locations!

ADDITIONAL TRAINING OPTIONS & CYCLING SERVICES

– Personalized monthly coaching (Nutrition, cycling, weight training)
Contact Coach Sylvie at sylvie@sylviedaoust.ca if you would like a personalized cycling training program.
Min 4mo contract commitment. Min Spots Available. Rates may vary.
– BIKE-FIT
– Sports Nutrition Consultations/Nutritional Timing/Coaching

TESTIMONIALS

Ok. Quick note to say “Wow”  Amazing class, your instructor is freaking Awesome !!  I will surpass all my goals with her instructing me!!!  So glad I joined!!  Thank you for your help, getting me started !!  Truly appreciated !!

Shawn White

Thank you Sylvie, just one week, and I’m already loving it :Best Xmas gift I’ve given myself.

-Roberta Domingues Duarte

Finally got outside and did a first 20k ride last week. Felt great. Had power when I needed it. Fuller pedal stroke made a difference. I am an Aerospace Engineer. I watched the classes and sequences /progression with an analytical interest. Clearly well designed and honed over time. Warm up’s and warm downs worked. Pyramids were well conceived. It was interesting to see how you use cadence and resistance interchangeably to get desired energy levels while trading legs for fast work. This is so much more sophisticated than run of the mill spin classes. And, if works. Clear improvement over time without residual pain and always achievable but challenging. We will be back.

Gordon Frosst

I wanted to let you know how much I enjoyed the program. When I signed up for the program I knew I would be a good training experience over the winter. The program was an excellent challenge and helped get me through the winter – the gang was always upbeat. Having been introduced to the 16wk program, I wouldn’t hesitate to sign up for another program.

Paul Turner

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