Programs Summer 2017

Boot Camp (Formerly TRI-FIT)

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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!

Head Trainer: Jen Poth
Jen Poth holds a Kinesiology Degree from McGill University, is a Can Fit Pro Certified Personal Trainer, and is certified to provide the FMS. She has years of experience in fitness and a wide range of sports: from track & field to cross-country skiing. This great depth of experience allows her to utilize a wide range of excercise modalities in creating a varied, progressive, and effective program.

  Monday Tuesday Wednesday Thursday
6:15-7:05am       Boot Camp
4-4:50pm Kids OCR     Kids OCR
5-5:50pm PREHAB   PREHAB  
6-6:50pm Boot Camp   Boot Camp PREHAB
7-7:50pm TTP Strength     TTP Strength
8-8:50pm TTP Strength     TTP Strength
9-9:50pm TTP Strength     TTP Strength

 

Program Cost: $166.80 (Only $13.90 per class)
HST: $21.68
Total: $188.48
REGISTER HERE

 Classes run from the week of June 5 to August 31 with one week off in July.

 

*SAVE* Add a second PreHab, Boot Camp, Yoga, or TTP class and receive a $40 rebate!
Email us after the two registrations to claim rebate.

2017 Spin 60

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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.


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


Schedule

Session: 16 weeks, May 8th through August 31st

  Monday Tuesday Wednesday Thursday Friday
6:15am   Spin 60   Spin 60  
6pm Spin 60 Spin 60   Spin 60  
7pm Spin 60 Spin 60   Spin 60  
8pm Spin 60 Spin 60   Spin 60  


*Schedule is subject to change based on enrollment levels.

 

Program: 178.50 
HST: 23.21
Total: 201.71

*SAVE* Add a second PREHAB, Boot Camp, Yoga, or TTP class and receive a $40 rebate. Email us after the two registrations to claim your rebate.

Click here to register

PREHAB - Functional Movement Training to Lower Risk of Injury

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PREHAB: To Keep You Out of Rehab (Formerly Known as FAB)

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.

Head Trainer: Jen Poth
Jen Poth holds a Kinesiology Degree from McGill University, is a Can Fit Pro Certified Personal Trainer, and is certified to provide the FMS. She has years of experience in fitness and a wide range of sports: from track & field to cross-country skiing. This great depth of experience allows her to utilize a wide range of excercise modalities in creating a varied, progressive, and effective program.

  Monday Tuesday Wednesday Thursday
4-4:50pm Kids OCR     Kids OCR
5-5:50pm PREHAB   PREHAB  
6-6:50pm Boot Camp   Boot Camp PREHAB
7-7:50pm TTP Strength     TTP Strength
8-8:50pm TTP Strength     TTP Strength
9-9:50pm TTP Strength     TTP Strength

Program Cost: $166.80 (Only $13.90 per class)
HST: $21.68
Total: $188.48
REGISTER HERE

 Classes run from the week of June 5 to August 31 with one week off in July.

*SAVE* Add a second PreHab, Boot Camp, Yoga, or TTP class and receive a $40 rebate!
Email us after the two registrations to claim rebate.

Outdoor Yoga Classes

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Hatha Yoga - 6:15am Wednesdays (12 Week Program)

A combination of flow and forest inspired principles, this class is ideal for getting out of your head and losing yourself in movement.

Deep breathing and asanas (yoga pose or posture or position of the body) will help you feel more grounded in your body as you are lead through a creative and energizing flow.

Benefits include reduced tension, improvement in posture and an overall sense of bliss. Accessible to all levels.

Program Cost: $153.48 (Only $12.79 per class)
HST: $19.95
Total: $173.43
REGISTER HERE

Classes run from the week of June 5 to August 31 with one week off in July.

Power Yoga - 8:00am Saturdays (12 Week Program)

In this energizing class, you will discover your own strength and build on it.

A combination of asanas (yoga pose or posture or position of the body) balanced with deep breathing, and stretching, it is both challenging and fun.

You will leave feeling energized and renewed. Accessible to all levels.

Program Cost: $153.48 (Only $12.79 per class)
HST: $19.95
Total: $173.43
REGISTER HERE

Classes run from the week of June 5 to August 31 with one week off in July.

Your Instructor: Christine Jakel

As a singer, Christine has really benefited from the connection between breath and movement that yoga provides. It has helped shape who she is as a musician and an individual. Deep breathing, strength and healing are at the core of her classes. If you want to get rid of unneeded physical and emotional tension and have fun doing it, her classes are for you.

Christine has a dedicated, ongoing yoga practice of over eight years. She came across it at the age of fourteen and quickly became addicted, practicing up to two hours daily, and hasn't stopped since. In August 2014, she graduated from Galloping Yoga's 200hr Yoga Teacher Training and spent the next two years working as a freelance yoga instructor, which involved developing a yoga program for musicians, hosted by the University of Ottawa School of Music, leading community classes at Lululemon Athletica and Yoga Town, as well as assisting with Louise Cameron’s Forrest Yoga Intensives through Pure Yoga Ottawa.
 
*SAVE* Add a second PreHab, Boot Camp, Yoga, or TTP class and receive a $40 rebate!
Email us after the two registrations to claim rebate.

Tri School: Full Day Clinic

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An active skill clinic that will cover all of the important elements of open water swim, bike, run and transitions. This program is designed to put you on the fast track to your triathlon goals. Learn the skills, find out the secrets, and leave at the end of the day with a training plan that will get you to where you want to go. (Ages 18+ only)

Next date:
Saturday, June 17, 2017
Open to: Members and General Public
Cost:
$116.32

Please click here to register.

Already a member?  Ensure you're logged in before registering.

Read more: Tri School: Full Day Clinic

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 May through August. Classes are held at the OTC studio and are scheduled for 6pm or 8pm on Monday through Thursday evenings. The classes feature a high intensity indoor spin class, with coaching on technique and pacing, followed by a transition run, muscular strength training and flexibility. 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, track workouts, bike fits, specialized training equipment....all included in the cost!

Rise and Tri with the Head Coach! Join Team OTC each Tuesday and/or Thursday morning at 615am for the perfect triathlon workout: strength and dryland swim work + high intensity bike intervals + an easy transition run and stretch.  Remember, triathlon is a morning sport - why not train that way!

Starts: May 8th, 2017 (*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:
$230.01 Pro-rated from June 15 on.)

 JOIN NOW

Read more: Triathlon Training Program: TTP Race Training

Gear Order 2017

For 2017 the OTC has switched suppliers, the new uniforms are of much better quality and the response from members who have seen the fit kit and have tried on the clothing is very positive.

Being Canada's 150th Anniversary this year, we have decided to go with a new commemorative colour way to represent our beautiful country as we ride and train!

 

  • OTC members can click on the photo for details and online ordering.   
  • Our awesome prices already include HST and processing!
  • You don't need a PayPal account. PayPal will offer you a link to pay by credit card.
  • You'll receive a payment confirmation in your email.

 The Spring gear order deadline has passed. Check back for the next order this upcoming Summer!

vest 1

Tri Top Performance $75.21  
 

shorts 1
   

Tri Bottom Performance $91.67    
 

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One Piece Tri Suit $149.25
 

 

full suit 

Cycling Bib Shorts Performance $125.75 

  shorts 1 

Cycling Shorts Performance $113.99 

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                       Cycling Jersey Performance $104.58

 

Hats and visors are still to come! Keep an eye out for OTC track pants and sweaters as well!