Winter Training Program – Barrie Cycling Club


Now is the time to consider what your off-season training might look like! In addition to your commitment to being on the saddle during the Fall/Winter, a well-designed Strength Training program can be key to enhancing your performance.

Multiple scholarly articles (see Ref. 1, 2, 3 below) have shown improvement in cycling-based performance (max. power output, cadence economy, etc.) as a result of an effectively applied strength training program

We are pleased to provide a Winter Training program for BCC members/friends starting in January 2024.

This program will focus on several main elements:

  • Increasing lower body strength and power specific to cycling performance.
  • Enhancing performance in musculature that is under-utilized during cycling, which is critical to preventing muscle imbalances and reducing rates of injury/pain.
  • Improving posture, thoracic mobility, hip mobility and use of scapular and pelvic-related musculature.
  • Enhancing general function as an athlete committed to performance improvement.

Thrive specializes in fitness and wellness programs that are founded on exercise science and best coaching practices and delivered by well-educated, experienced coaches. In partnership with Ann Jackson Nutrition, we are also able to offer Nutrition Coaching.

Thrive has 2 boutique-style studios Alliston and Barrie and is co-owned and operated by Steve Coons and Ann Jackson, members of BCC.

Steve Coons, R.Kin.,
STR Practitioner
Ann Jackson, Registered Holistic Nurtitionist,
Certified Functional Nutritionist, CPT



No previous training experience required; all abilities welcome.
Option 1 – 6 weeks / commit to 1 workout per week
Program 1 – starts week of Jan 15 / ends week of Feb 19
COST: $119.00 + HST
Program 2 – starts week of Mar 4 / ends week of Apr 8
COST: $119.00 + HST
Option 2 – 6 weeks / commit to 2 workouts per week
Program 1 – starts week of Jan 15 / ends week of Feb 19
COST: $199.00 + HST
Program 2 – starts week of March 4 / ends week of April 8
COST: $199.00 + HST
Option 3 – 12 weeks / commit to 1 workout per week
Starts week of Jan 15 / ends week of Ap 8
COST: $219.00 + HST
Option 4 – 12 weeks / commit to 2 workouts per week
Starts week of Jan 15 / ends week of Apr 8
COST: $369.00 + HST
  • • No workouts for the week of February 26 – March 1, 2024.
  • • Ability to switch programs or complete “make-up” workouts may be limited due to enrollment restrictions.
  • • Registration begins December 1, 2023 – space is limited so please reserve your spot early!
  • • We require a minimum of 6 participants to run this program.


Thrive ‘North’ – located at 119 Dunlop St. East, Level 3, Barrie (studio entrance off Lakeshore Drive, downtown Barrie between Bayfield and Mulcaster).
Join us in our beautiful 3rd floor studio space overlooking spectacular Kempenfelt Bay!


  • 4 weeks Strength/Hypertrophy training emphasizing primary lift exercises performed both bilaterally and unilaterally.
  • 2 weeks Power training emphasizing exercises with dominant eccentric load and/or change of tempo.
  • Exercises to condition hip/torso stabilizers and to promote hip and thoracic mobility will be included each week.
  • Recovery techniques including use of a foam roller, stretch/mobility work and self-massage/trigger point therapy.
  • Individualized STR (Soft Tissue Release) Treatment and Nutrition Coaching available by appointment.

To Register or get More Info:

Steve Coons, R.Kin., STR Practioner
(BCC member since 2018)
705-440-6632 (phone/text)


  • 1Optimizing strength training for running and cycling performance: A review

    Ronnestad BR, Mujika I.

    Scand J Med Sci Sports.
    2014Aug:24(4):603-12 doi:
    10.1111/sms.12104 Epub 2013 Aug 5.

  • 2Effects of Increased Muscle Strength and Muscle Mass on Endurance-Cycling Performance.

    Mujika I, Rønnestad BR, Martin DT.

    Int J Sports Physiol Perform. 2016
    Apr;11(3):283-9. doi: 10.1123/I
    JSPP.2015-0405.PMID: 27068517 Review.

  • 3Strength training improves cycling performance, fractional utilization of VO2max and cycling economy in female cyclists

    Vikmoen O, Ellefsen S, Trøen Ø, Hollan I, Hanestadhaugen M, Raastad T, Rønnestad BR.

    Scand J Med Sci Sports.
    2016 Apr;26(4):384-96. doi: 10.1111/sms.12468.
    Epub 2015 Apr 18.PMID: 25892654 Clinical Trial.