Schedule

May through August 2022

Periodization: This is the time of year our members are most active with an endless list of outdoor activities on offer. For that reason we move into a period that is designed to enhance and support more regular activity, especially on the weekend.

  • Mon 5pm: Recovery and Mobility with Geordie

      • 45 min class features roll, mobility, activation and targeted strength

  • Tues 7pm: Tri Strength with Simon

  • Wed 5pm: Athletic Strength with Karen

  • Wed 6pm: Spin Class with Andrew and Julie (till end of May)

  • Fri 1230pm: Ready for Action with Geordie

      • 30 min class features roll, mobility and activation to get you primed to get out the door and into the action!

  • Sat 830am: Ready for Action with Geordie

  • Sun 9am: Yoga with Susan and Cassie

September 2021 through May 2022

Periodization: While still supporting more active lives in the fall we do slowly increase the focus on strength training with the overall training load from classes a little higher than the summer. Our classes also focus on preparing for winter activities with fun sport specific exercises. Once winter arrives our training load is highest since, generally, our activity level is on the low side of the annual calendar.

  • Mon 5pm: Recovery Class with Geordie (45 min)

      • A chance to stretch it out, roll it out and get your body mobilized and ready for more.

      • From mid-Sept to mid-Nov this class focused on swim-specific strength work.

  • Tues 7pm: Winter Strength with Simon (45 min)

      • This class uses winter sports such as skiing as a framework for full body fitness.

      • From mid-Sept to mid-Nov this class focused on run-specific strength work.

  • Wed 5pm: Athletic Strength with Geordie (45 min)

      • Training all elements of the athletic body including strength, balance, and agility.

  • Wed 6pm: Spin Class with Andrew and Julie (45 min)

      • Get on your indoor bike to push the pedals and heart rate in a great, social workout.

  • Thu 7pm: Run Strength with Karen (45 min)

      • This class uses winter sports such as skiing as a framework for full body fitness.

      • From mid-Sept to mid-Nov this class focused on run-specific strength work.

  • Fri 1230pm: Ready for Action with Geordie (*30 min)

      • A chance to get the body ready for the weekend with mobilization and activation.

  • Sat 9am: Spin Class with Karen (45 min)

      • Get on your indoor bike to push the pedals and heart rate in a great, social workout.

  • Sun 8am: Yoga with Susan and Cassie (60 min)

      • Get centred, calm, loose and have some fun doing it!

About the Classes

  • Each class starts with a quick hello chat and ends with the opportunity to again chat and ask any questions you might have.

  • The coaches will help guide you with options to ensure the workout fits your individual needs. Always remember that fewer reps and a lighter load are easy ways to leave your body wanting more. Always place priority on the quality of the movement.

  • How often should you do the workout? Once a week is AMAZING, twice is FANTASTIC, three times and you're a LEGEND. Just make sure you're giving your body enough recovery time.

Class Descriptions

For a list of the required equipment for each class click here.

Athletic Strength: A full body strength workout with a changing variety of exercises to challenge your movement patterns. This workout will also include some dynamic movements to increase power, agility, and strengthen your mechanical fitness (skeleton and connective tissues). Class duration: 45 minutes.

Run Strength: This full body workout will carry with it a focus on specific movements that will help support walk/jog/run activities. The specific strength will help you to not only run more comfortably but also avoid injuries. Class duration: 45 minutes

Roll and Strength: The same as Athletic Strength but we start the class with a full body foam roll to aid in our mobility. Class duration: 45 minutes.

Swimmer Strength and Mobility: A full body dry land workout including exercises to simulate all strokes and kicking. Importantly, we also perform strength and mobility movements to ensure the muscular load is balanced out for the full body. Class duration: 45 minutes. *An anchored resistance band is required for this class.

Spin Class (Indoor Cycling): Our live online bike workout features all the elements to both improve your cycling and increase your cardiovascular fitness. Each class starts with a quick hello chat and ends with the opportunity to again chat and ask any questions you might have. The rides will feature a progressive program that will build your bike fitness from week to week featuring drills, climbs, intervals and time trials with lots of coaching along the way. These 50 minute classes utilize high intensity intervals to help you get your most training effect in the shortest time. We also do a 5 minute stretch after. 45-60 minutes.

Yoga: The perfect way to start the day. A gentle yoga class with options for everyone so that they can increase their mobility, relax and enjoy some calm, social fun on a Sunday morning. 45-60 minutes.

Coaches

Geordie McConnell

  • Certified Personal Trainer

  • Head Coach, Ottawa Swimming and Ottawa Online Fitness

  • Decathlete and Ironman Triathlete

  • Believes in working hard but preserving enough breath for laughter

Karen St. Arnaud

  • Certified Personal Trainer

  • Trained Triathlon Coach

  • Head Marathon Coach, Ottawa Running Club

  • Boston Marathon Qualifier/Finisher

  • Avid hiker and traveler

Simon Jones

  • Certified Personal Trainer

  • Trained Triathlon Coach

  • Multiple Ironman Finisher (10:15)

  • Former elite soccer player, swimmer, currently busy dad (!)

Andrew Weston (and Julie Pearson!)

  • Trained Triathlon Coach

  • Ironman Triathletes

Susan Woodley

  • Certified Yoga Instructor