Havana Club

Membership Fees

SEASON PASS: (November 2009 - May 2010) 

4 X/WEEK = $600 Best Buy!!!

3 X/WEEK = $500

2 X/WEEK = $400

1 X/WEEK = $300

MONTHLY MEMBERSHIP FEES:

4X/week = $119

3X/week = $99

2X/week = $79

1X/week = $59

 

CHECK OUT THE SCHEDULE FOR THE TIMES THAT SUIT YOU!

DO U - BIKE  (368-2453) ~ phone

kelleymacqueen@yahoo.com ~ email

2nd Level Studio, 430 Queen Street, Charlottetown, PE  C1A 4E8 ~ mailing address

Special Event

 

Schedule

November 1, 2008-May 1, 2009  Schedule

 

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
AM	Kelley 6:45-7:30	Anna  6:45-7:30		Kelley 6:45-7:30
Noon Class	Kelley 12:05-12:50pm	Kelley 12:05-12:50pm	Kelley 12:05-12:50pm	Anna  12:05-12:50pm	Kelley 12:05- 12:50pm	Marian 9:00 2 Hour Endurance Class* 1/month "Race Day"
PM	Marian 5:00 "Love Thy Hill" Strength/ Energy Zone	Marian 5:00 "Specialty Ride"	Marian 5:00 Interval Zone	Marian 5:00

*Endurance Class Fee is $10/class for members and $15/class for non-members.

*** If there is a time you'd like to see, please let us know;  we can accommodate. ***

Programs

Introduction to the Indoor Cycling Program Q&A

I've never been to a Group Indoor Cycling Class before, what should I expect?

Every class is a different, depending who’s class you sign up for, but one of the great things about the cycling program is that it is adaptable to your fitness level. Remember that there's no competition. Listen to your body and adjust the resistance on your bike accordingly.  Most importantly it's a fun way to get a healthy heart and beat the winter blues!!

If you're a first timer let your instructor know. He or she can make sure your bike is properly adjusted and give you a rundown on the Spinning program's five core movements and specifics like heart rate training, adapted to your individual resting heart rate, or a formula that we use to find the % of your MHR.  This will help you burn more calories more efficiently, increase your strength and improve your overall fitness.

Do I have to be in great shape to participate in an Indoor Cycling class?
Anyone can benefit from the Spinning program. And because you can go at your own pace by controlling the resistance on your Indoor Cycling bike, taking Spinning classes is a great way to get fit.

What makes Spinning class different from other group exercise classes?
We have certified instructors at Havana Club, MacQueen’s Indoor Cycling, as well as invigorating music and visualization come together to make cycle class both fun and effective.  I’m sure you'll appreciate that there are no complicated moves to learn with the Indoor Cycling program. Regardless of how fit, flexible or coordinated you are, you'll get a great workout. Simply hop on your bike, set the resistance to the level that's right for you, and let your instructor guide you through an incredible ride.

How many calories will I burn in a class, and what is the approximate equivalent distance in road miles traveled?       

The number of calories you'll burn depends on a number of factors, including your weight and the intensity at which you exercise.  Studies have indicated that on average, participants burn about 400-500 calories in a 45-minute workout.  The "distance" traveled depends on cadence; however as an estimate, an average 45-minute class at a cadence of 90-110 rpm is equivalent to approximately 20km on the road.  *Lance Armstrong bikes at a steady 92RPM.

How is taking a Indoor Cycling class different than just riding a stationary bike?
Our classes make riding a stationary bike more fun by adding variety and visualization into your workout. A motivating group setting, energizing music and inspiring instructors make Spinning class an incredible experience. One you’ll keep coming back for more, more, MORE!!!

What type of gear do I need to wear to participate in an Indoor Cycling class?

Comfortable workout attire is all you need to get started. But the right gear can make a great class even better. Padded cycling shorts, breathable shirts, and if you have the SPD clipped shoes, wear them as well.  We provide a heart rate monitor, which will help you get the most from every workout.

If I have an injury from another sport is Indoor Cycling a good alternative?
Because there is little to no impact on your joints, while taking a Spinning class, it may be an excellent way to cross train, only your doctor can determine if the cycling program is a safe option for you.  It certainly can be a great way to cross train and AVIOD injury.

We offer different programs at the Havana Club Studio as well a variety of times: am, pm and week-end to suit your needs. 

Depending on your fitness level, you can choose accordingly.  Our coaches are there to motivate you and keep you on the right track with fitness.  No need in being afraid to start any program with us... our Indoor Cycling Studio (12 bikes) is just the right place to start a wonderful exercise program!

ZONE 1-4 Heart Training:

Zone 1 (50 - 60% of MHR)

This is the Zone we begin to warm up in, it's also where we go to recover in between drills and it's where we end up after our ride to cool down!.  It will still benefit and increase your fitness levels.   

Zone 2 (60 - 75% of MHR)

This is the zone where we spend most of our time in!  The Aerobic Zone!  Our heart begins to benefit.   Training in this zone will begin improve your hearts ability to pump blood and improve the muscle cells ability to utilize oxygen.  In this zone stored body fat is the primary source of energy utilized and so this zone is referred to as the weight management zone.  This is a good zone for long slow distance exercise as the body becomes more efficient at feeding the working muscles more efficiently especially with fat as the main fuel source.  

Zone 3 (75 - 85% of MHR) 

This zone is the most effective for overall cardiovascular fitness and is often called the "aerobic zone" or "target heart rate zone".   This is the optimal zone to workout in to increase your cardio-respritory capacity or the bodies ability to transport oxygenated blood to the muscle cells and carbon dioxide away from the cells.   After a while you will be able to recover more quickly in between drills in the program.  Your body will burn less glucose and more stored fat as fuel thereby working more efficiently.  This zone is also effective for increasing overall muscle strength.  On the road, you spend your time here, not touring, but riding for fitness!

Zone 4   (85% - MHR Anaerobic Threshhold) VERY HARD!

This level is where you cross over from aerobic training to anaerobic training which is called the anaerobic threshold or AT.  This is the point where the body cannot effectively remove lactic Acid from the working muscles quickly enough.  Lactic Acid is a by product of glycogen consumption by the working muscles.  This zone is primarily for people who want to increase their performance levels. 

During this zone your muscles are tired, your breathing is heavy and you are fatigued.  The benefit of training in this zone is you can increase your bodies ability to tolerate and deal with lactic acid for a longer period of time as the enzymes in your muscles responsible for anaerobic metabolism are increased. 

 

BIKE TOURS:

The Vuelta Cuba, January 11-26 2009 is another awesome bike tour.  http://www.wowcuba.com/bike/sp-tour.html  for more information.

Why use heart rate monitors?

Why use a heart rate monitor?

By monitoring heart rate, the simple observation that the harder we exercise, the faster our heart beats is put to good use. Professional athletes and amateurs alike have for decades been relying on the information provided by their heart rate monitor for the following reasons: A heart rate monitor gives a precise measurement of exercise intensity. Training at your own ideal pace is made possible with a heart rate monitor. Direct measurement of heart rate during exercise is the most accurate way to gauge health, fitness or performance. Progress can be monitored and measured, increasing motivation. It maximizes the benefits of exercise in a limited amount of time. It introduces objective observation. Are you on the right track? Are you improving? It is a tool for regulating frequency and intensity of workouts. Because of the immediate feedback it provides, heart rate monitoring is an ideal training partner. How does it work? When you start training, your heart rate increases rapidly in proportion to the intensity of the training. The transmitter belt detects the electrocardiogram (ECG - the electric signal originating from your heart) and sends an electromagnetic signal to the wrist receiver where heart rate information appears. The heart moves blood from the lungs (where the blood picks up oxygen) to the muscles (which burn the oxygen as fuel) and back to the lungs again. The harder the training, the more fuel the muscles need and the harder the heart has to work to pump oxygen-rich blood to the muscles. As you get more fit, your heart is able to pump more blood with every beat. As a result, your heart doesn’t have to beat as often to get the needed oxygen to your muscles, decreasing resting heart rate and exercise heart rate on all exertion levels. We stock 2 models at Havana Club.

Cateye HR 10(basic) for $89.00 & Cateye HR 20 (deluxe) for $109.00