Required Equipment (and More)
Some open floor space with a soft surface (mat, rug) and access to an area of wall or door frame.
For the swim workout and athletic strength you require an anchored resistance band.
Please read the important resistance band tips further down this page
Ask us about the band package we have available for sale
Weighted objects (dumbbells or household supplies)
One pair of light weights (1-3lbs), could be a couple soup tins
One pair of heavier weights (5-15lb) depending on build, could be anything you can hold in one hand
A single heavy weighted object (15-25lbs)
If you're new to foam rolling, stick with foam as opposed to the harder PVC type.
Optional: broom stick or large towel
slip proof mat
optional: yoga foam block
A stationary bike or bike on an indoor trainer
A chair or stool beside your bike
Water bottle and towel
Put some music of your choice on in the background of your room. Sharing music via Zoom doesn't work well and it's more fun to ride with some music.
Optional but recommended:
Mute Button Close By: You will ideally have easy access to your smart phone or computer so you can mute and unmute throughout the class. While working hard, the social elements of the class are key. If using a smart phone, a handlebar bracket or mount would be ideal. Such items can be purchased online for less than $20.
Head phone with build in mic. This helps to decrease the sound of the bike itself making it easier to hear and be heard.
Resistance Band Tips
Check Your Equipment
It's important to visually inspect your bands and anchors regularly for wear.
Go with a light weight/low resistance band. Watch our video on finding the right one.
Band Weight varies from brand to brand and, from our experience, the pound rating is haphazard at best. We test band resistance levels by pulling them to twice their starting length with a luggage scale. Keep in mind that bands do soften a little with use. The first number is the labelled resistance, the second what we measured:
Go Fit: 20lb measures 13lb, 30lb measures 18lb (20 is best for most exercises)
PTP (Sportchek): 12lb (light) measures 16lb, 5lb (ultra light) measures 7lb
If there are none available, surgical tubing is a possible substitute. It is lighter resistance than most bands but you have the option of doubling up to increase.
Anchoring Your Band
The best anchor is a heavy hook that is screwed deep into a stud in the wall.
Most will use a door anchor.
Ideally, place the door anchor in the crack on the hinge side of the door, right next to the hinge. This is the firmest spot and avoids any possible torsional pressure on the door.
If you have no other option and are pulling in the same direction that the door opens, make sure the door is dead bolted or place a door stop or heavy object at the foot of the door so it doesn't fly open. Doors can vary so the message here is do whatever it takes to make your set up safe.
Another option: take a belt, loop it closed, then tie it in a knot
Caring for Your Band
Check your band regularly for signs of wear including nicks and discolouration. Manufacturers target a 12-24 month usability window for the bands.
Never leave the band stretched while in storage and also keep it out of direct sunlight.
Never wash your band with soap. Simply wipe the band with warm water only.
Coat your band in baby powder or talc to prevent any stickiness and decrease friction.
How to Join the Class: Click the join class link and you will move to a brief waiver. Once you submit the waiver a confirmation screen will appear with the link to that day's class and a password for the class. Copy the password and click the class link. Paste the password in and you've arrived.
Password: This is not to exclude anyone but it is a security step. There have been reports of unprotected Zoom's being hacked.
Control Panel: On computer, once the Zoom interface opens, mouse over the bottom and the control panel will appear. Click 'start video'. (Tip: If your computer shows a gear icon in the upper right corner, you can tweak settings so the control panel always appears.)
Chat: I really think the chat feature is a great feature for us to use so I recommend getting all participants to click on the chat icon in the control panel to open that screen. This allows for both general comments/questions but also direct messaging between participants.
Pin the Coach: At the start of the class it's best to pin the video of the coach then go full screen. That way you see him only. To do so, mouse over the coach's video image. Depending on your system you will either see a pin icon to click or three dots. If it's the three dots, click them then click pin video.