Indoor Power-Based Cycling Classes are designed to improve the cyclist’s or triathlete’s power at lactate threshold. We offer cycling classes using the reigning standard for indoor training – The Wahoo KICKR. Experience an ultra realistic road feel with the KICKR’s professional-grade high inertia flywheel.
The Indoor Cycling System is designed for groups of riders in a class setting. All riders participate in the same workout, but at their own functional threshold power (FTP) zones and on their own bicycles.
Why is this better than a Spin Class? The main advantage is that you become more comfortable riding your own bike. If you have had a proper bike fit, your bike is ergonomically positioned to reduce stress, injury and fatigue on your knees, neck, wrists and shoulders. Only three adjustments can be made on spin bikes: seat height, handlebar height and distance from seat to handlebars. Training on your real bike through the winter makes you far more comfortable once you get back out on the road. And, if you have invested in a smooth, perfectly light, comfortable, carbon-fibre race specification beauty, you want to use it.
Who Should Attend? Beginners and Elite Athletes can all ride together. All 8 of our Wahoo Kickrs are connected to a computer that automatically adjusts resistance for each person. The computer adjusts the resistance of the ride based on your FTP . If you don’t know your FTP, we will help you determine a starting point. We conduct regular FTP tests to monitor improvements and ensure you are getting the most out of your workout.
What to bring:
- Your bike. The Wahoo Kickr works without your rear wheel so training tires and skewers are not required. Please make sure you have a 10 speed cassette on your bike (count the number of sprockets on the back of your bike). If you have a different set-up, contact us and we will see if we can accommodate.
- ANT+ or Wahoo heart rate monitors and cadence sensors can be paired with the Kickr
- Cycling shoes
- 1-2 water bottles
Why train at Dig Deep: With progressive workouts guided by an experienced coach, training indoors in a controlled environment will help you improve your fitness faster than you can do on your own. The workouts are also more enjoyable with the social component of riding with a group, entertainment with good music and feedback during your workouts. Our typical sessions are 60-90 minutes long and include time for warm-up, a specific intensity workout, and cool-down.
Summer Class Schedule (May-Sept):
Wed. 6:00-7:15 a.m. Brick Training – 45-60 min. power based indoor ride followed by 15-30 min. run outside.
Friday 6:00 – 7:00 a.m.
Sunday 7:30-9:00 a.m.
Fall / Winter Class Schedule (Oct – Apr):
Tues. 6:00-7:15 a.m.
Tues. 7:30-p.m. 8:30 p.m.
Wed. 6:00-7:15 a.m. Brick training weather permitting
Thur. 6:00-7:00 a.m.
Thur. 6:30-7:30 p.m.
Saturday 7:30-9:00 a.m.
Sunday 7:30-9:00 a.m.
Register for classes here:
Interested in a different ride time? Drop us an email and let us know what day and time works for you. We are keeping a list and if we have enough interest we will add a class.
Drop-In Ride: $28 + HST
10 Ride Commitment: $225 + HST
2 x / week: $145 + HST
Monthly Unlimited: $199 + HST
Bike Storage: $25/month
Towel Service: $10/month
Eric D’Arcy has been coaching athletes since 2006. A trained NCCP coach and certified cycling instructor he works with athletes of all abilities – from those just learning to run to Ultraman competitors. Since falling in love with running and triathlon in 2004, Eric has developed an ever-growing passion for the sport – and for coaching others to achieve their goals. Eric regularly competes in various distances of running, cycling and triathlon events from 5km to Iron-distance and ultra running – on the road and off road.
Nancy Schmeler fell in love with cycling in her youth and with triathlon in 2013. After a not so friendly neighbour told her she could never complete an Ironman, she signed up for one of the most challenging races in North America – Ironman Lake Placid – Not only did she finish, but she beat her goal time.
She has since completed several 70.3 Ironman races as well as Ironman Chattanooga improving her time by over an hour & 45 min. In 2016 Nancy finished with several age group podiums in sprint distance triathlons.
During the winter months aside from the DIG DEEP studio, Nancy can be found in Milton riding the boards at the Velodrome, where she also races in the track Ontario Cycling Association O-cups.
A certified NCCP coach, Nancy is focused on working with new athletes and those returning to sport after a long hiatus. She has a special interest in encouraging women to join her in the sport of cycling & triathlon.