Subject: 2014 Winter Series at Towpath Bike

Winter Workout SeriesStay Fit All Winter long.
No matter what your fitness level, or what your fitness goals are for the winter, we've got you covered. Class sizes are limited, and will fill up fast. So don't delay. Call Towpath Bike at 585-381-2808 to book your class now. 
Studio Spin 
Monday, Wednesdays, 6:30pm»

Just bring your bike, and be ready to ride. We provide the CycleOps Fluid 2 trainer, trainer mat, and riser block and some cool themed classes. Class themes include Karaoke, hill repeats, time trials, and plain old fashion spin.

For a complete list of dates, and instructor schedules visit the Calendar of Events section at http://www.towpathbike.com, or download list here.

Fee: $10 per class, 10 pack of classes $85, or 20 pack $160.
Dates: Mondays, Wednesdays starting Dec 2. 
Time: 6:30-8:00pm
Instructors: Mary Eggers, Mark McCarthy, Jamie Truethart, and more.
Location: Towpath Bike
Total Immersion Swim   Thurs., Nov 21 or, Dec 5 or Dec 12»

Want to improve your speed in the water? Want to improve your stroke technique? Want to become a more efficient swimmer? We will be conducting small group swim clinics focused on teaching stroke balance and efficient propulsion techniques. 

Clinics will include above/below water video analysis and instruction. 

Fee: $50.
Dates: Thursday Nov 21, or Dec 5, or Dec 12
Time: 7:00-8:30pm
Instructor: Kim Bade
Location: Brigthon High School Swimming Pool

Yoga for Cyclists
Thurs., Dec 3, 10 AND 17» 
  

This 3-week series is designed for cyclist, triathletes, and the weekend warriors. The class is tailored to help you feel better both on & off the bike.

Here are a few benefits: less muscle soreness after riding, recover faster and easier, improve stamina and endurance, reach your peak performance, improve range of motion in major joints and reduce or eliminate postural pain

You’ll leave the class with a basic understanding of yoga as it pertains to cycling, and several handouts for poses so you can continue to stay in great shape and enjoy cycling for many years to come. 

Fee: $40 for 3-part series
Date: Thursday, Dec. 3, 10, and 17
Time: 6:30-8:00pm
Instructor: Mary Eggers, RN, BSN USAT Triathlon Coach
Location: Towpath Bike
Strength & Injury Prevention 
Thurs., Dec 3, 10 AND 17» 
  

This 3-part series focuses on the
keys to injury prevention for triathletes: strength, balance, stability, and flexibility. The 1st class will examine the shoulder/rotator cuff; 2nd class hip and knee; 3rd class lower back/core. 

You will learn basic functional anatomy for each of these body parts, and then exercises to help strengthen each of the above-mentioned areas to prevent injury. 


Fee: $30 for 3-part series
Date: Thursday, Dec 3, 10, and 17
Time: 6:30-8:00pm
Instructor: Jennie Hansen, PT, DPT, CSCS, USAT Level 1.

Location: Towpath Bike
Trail Running & Snowshoeing 
Thurs., Dec 3, 10 AND 17» 
  

Join us on a series of trail and snowshoe run this winter. Every week, we will head to a different park to be challenged, and have some fun on great trails. We will provide route maps for various lengths and difficulties. All levels of runners welcome. 

Route maps and meet up location can be found in our calendar of events at www.towpathbike.com

Fee: Free
Date: Dec 14, 28, Jan 11, 25, Feb 8, 23.
Time: 8:30
Instructor: Varies 

Location: Check out our calendar of events for locations and maps
Download complete
class schedule here.
3 Schoen Place, Pittsford, NY 14534, United States
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