Hammertime Long Course

Ravens Tri Club: Hammertime Long Course

Got big race plans for 2026—like Ironman Ottawa on August 2, a spring marathon, or another triathlon? Maybe you’re training for all of them? Carleton in collaboration with ROCs Swimming is here to get you through the winter with Hammertime Long Course (HTLC), the ultimate way to stay motivated, build strength, and hit spring training ready to go.

Back after a very successful 2025 season, HTLC is a 14-week endurance program that pairs a weekly long run along the scenic Rideau Canal with an indoor bike workout at Carleton University. You’ll train through the winter with a dedicated group, expert guidance, and facilities that support your goals—including access to change rooms and showers.

Includes:

Bike Workouts

• Held in the Spin Studio on Schwinn bikes.
• 2 hours with an additional 15 minutes for transition.

Run Workouts

• Outdoor runs along the Rideau Canal.
• 1 to 2 hours, depending on the day.
• Includes a mix of steady-state efforts, varying intensities, and hill training

Special Swim-Bike-Run Days

• On days when the run is only 1 hour, you’ll have access to the Carleton Pool for a 1-hour swim workout, creating a full triathlon-style training day

Age Requirements

• Must be at least 15 years old

Dates

Location

• Spin Studio
• Rideau Canal
• Carleton Pool

Cost

• $400 + HST

Important Notes

• Spin Bike Features
  • Equipped with toe straps or SPD pedals (you can bring your own pedals, and we’ll change them for you)
• Effort Tracking
  • Bikes do not have power meters; workouts will be guided by perceived exertion or heart rate
• Post-Workout Amenities
  • Access to change rooms and showers after the workout.
• Parking
  • Parking is included with registration in this program
• If class if full please join the waitlist – we will create a second cohort if there is the demand.