Hammertime Long Course

Got big race plans for 2025—like Ironman Ottawa on August 3, a spring marathon, or another triathlon? Maybe you’re training for all of the above?

ROC Swimming is here to help you push through the winter with Hammertime Long Course, the ultimate way to stay inspired and ready to dominate your season.

Affectionately known as HTLC, Hammertime Long Course is back and better than ever!

HTLC is a 14-week program designed to keep you in peak condition through winter, combining a weekly bike workout at Carleton University with a run workout along the scenic Rideau Canal.

Program Highlights:

• Bike Workouts:
  • Held in the Spin Studio on Schwinn bikes.
  • Duration: 2 hours with an additional 15 minutes for transition.
• Run Workouts:
  • Outdoor runs along the Rideau Canal.
  • Duration: 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!

Schedule:

• Time: Sunday mornings, starting at 8:00 AM and continuing until the day’s workout is complete.
• Start Date: January 5, 2025
• End Date: April 6, 2025
• Swim Days: January 12, February 2, March 2

Cost:

• $400 + tax

Additional 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.

Ready to conquer winter training and crush your 2025 goals? Join us for HTLC!

Register

• Fall / Winter Registration
• By Phone: 613-520-4480
• Register in Person *