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The weather is getting colder. You’re missing your cycling club friends and group rides. Or maybe you are looking for some extra motivation to get on that new indoor trainer and get into a healthy and active indoor training routine.

Don’t worry, we’ve got your back with:

BMO’s Cycling Training

 

 
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BMO has partnered with Epictour to provide you with a complimentary 6 week training program.

This program will add some excitement to indoor training as you’ll meet lots of other riders, you’ll learn from new coaches and veteran riders while kicking your training up a notch.


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About the program:

  • 6 weeks long (1 intro week to get your trainer and equipment set up and 6 weeks of training)

  • Duration: Equipment set up begins January 11th. Training from January 18th to February 28th

  • Typical week: 2x 45min-1hr rides during the week, 1x 1-2hr on the weekend

  • This program is perfect for indoor riding beginners but also applicable for intermediate riders. The program is based on maximum effort and is easily specified to your ability.

 
 

What support do I get?

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Your workouts emailed to you

The program is developed on Training Peaks. We will create you a profile on this webpage/app and you will get an email each day there is a workout planned. Training Peaks is free.

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Ride on Zwift

If you have a Zwift account, you will be able to upload this program into Zwift.

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Community of riders

You will have access to the private Facebook group: “BMO Cycling Training” group. Join the community of riders that are doing the same program. Ask each other questions, share experiences. We also have advanced cyclists and coaches who will also be able to assist with any questions you may have regarding training, nutrition and cycling gear.

 

What kind of equipment do I need?

A bike and a trainer!

There is a large range of equipment you can use. You can wipe off the dust off your old stationary bike or you can hook up your second road bike to a smart trainer. The more ways you can measure your results (e.g. power, speed, cadence, heart rate), the easier it will be to improve week after week. But if you don’t have any fancy gadgets, don’t let that discourage you.

If you have a smart trainer:

The program will be sent to your email and you can load it right into a third party app (Zwift, Trainer Road etc) or you can view it direct on your bike computer. Your trainer’s resistance will adjust automatically, based on the program. You will be training based on power output. If that doesn’t make sense to you - no worries, we will explain it all once you’re signed up!

If you have a basic trainer (does not plug in):

Your equipment will determine how you train:

You can train by power if you have an aftermarket power meter

You can train by power if you have a cadence sensor and a speed sensor (this set up is compatible with Zwift)

You can train by Heart Rate if you have a heart rate monitor (eg Garmin watch, apple watch, wahoo tickr, plus many more options)

If you do not have any of the equipment above, you can train by perceived heart rate zones, or Perceived Rate of Effort. We will teach you what zone 1, zone 2, zone 3, zone 4, zone 5 feel like to your body, and how to stay in those ranges during your workout.

How you view your workout:

A) If you already pay for a third party app, you will sync Training Peaks and your preferred app and view the workout through your desired source (eg Zwift, Rouvy, Trainer Road, Sufferfest).

B) If you have a bike computer, you will sync your bike computer app (eg Wahoo or Garmin) to Training Peaks and view your workout through your bike computer

C) If you have neither of the above you can download a free Tabata App/HIIT app on your phone. This will allow you to create a timer for when to change up your workout. You can specify warm up, cool, down and intervals.

 
 

Is this program for me?

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You don’t know how to create a training program for yourself

Or many you just don’t want to. You want to be able to join a group ride by the end of this and not have to worry if you can keep up or not.

Have no fear, all the hard work will be done for you. Which day, for how long and how hard. Your program is prescribed. If you have any problems, we will have a cyclist support group where you can figure it out together…or you can lean on some of our very own experts in the field.

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You like being held accountable to other people

You prefer the group support and motivation from other cyclists to stay on track with the training program.

Not to worry, we will have a set number of training times per week for you to stick to. You won’t all need to train at the exact same time every day, but hopefully you will all stay on track with the program as much as possible and keep each other accountable.

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You don’t want to do it all by yourself

You want to ride your trainer, but it would be much better to have some company!

You’ve probably been thinking about increasing your training for a while! You like riding and you want to get better at it. Join us, and let’s work through our ‘road bumps’ and celebrate our successes together.

 

OK. I’m in. Now what?

1) Make sure you have an indoor bike and trainer by January 18th.

2) Register HERE (be sure to register right away as spots are limited!)

3) Join our private BMO Facebook group. We will admit you the week of January 11th. Only members can see who is in it and what we are talking about.

4) Thats it! Oh and put away your credit card - this program is completely free thanks to your friends at BMO

5) Questions? Email us at info@epictour.ca or text us at 519-902-5315