Katie Frauts

This is a bike drop off appointment. Pick up time for bike will be determined at appointment. Wear check Removal Ultrasonic clean Hot wax treatment Re-install

Your scheduled appointment with your endurance coach.

🏊‍♀️ Friday – Open Water Swim (Auburn Bay) Max 8 participants Cost: Complimentary ⏰ Time announced weekly (Friday afternoon) 📅 Dates: June 19, 26 July 10, 17, 24 August 7

This is a bike drop off appointment. Pick up time for bike will be determined at appointment. Brake check and adjustments - pads, calipers, braking surfaces. Brake bleed or cable replacement Shift check and adjustments - derailleurs, shifters, cables/wires, chain wear check Tire wear and pressure check Sealant removal and refresh Tire replacement Bike clean and polish Drivetrain clean Ultrasonic chain clean Wax chain x2 Replace handlebar wrap Torque check bolts Test ride to ensure proper functioning Notes taken and filed for future services

This is a bike drop off appointment. Pick up time for bike will be determined at appointment. Brake check and adjustments - pads, calipers, braking surfaces. Shift check and adjustments - derailleurs, shifters, cables/wires, chain wear check Tire wear and pressure check Sealant removal and refresh Bike clean Drivetrain clean Ultrasonic chain clean Wax chain x 1 Torque check bolts Test ride to ensure proper functioning Notes taken and filed for future services

Our Mobility Class is designed to enhance flexibility, mobility, and recovery for athletes in endurance sports. This class focuses on improving range of motion, reducing muscle tension, and preventing injuries by targeting key muscle groups used in endurance activities. Through a combination of dynamic stretches, foam rolling, and targeted mobility exercises, participants will learn how to optimize movement patterns, increase joint health, and promote faster recovery. Whether you’re a runner, cyclist, or swimmer, this class will help you maintain peak performance and boost overall athletic longevity. Join us to move better and train smarter!

🏊‍♀️ Monday – Open Water Swim (Auburn Bay) A great opportunity to practice OPEN WATER skills in a supportive environment. Swim buddy required Pre-swim clinics on select dates: Wetsuit setup Water entry Sighting Buoys Cost: $53+ GST (7 sessions) or $10 drop-in 🕡 6:30 PM 📅 Dates: June 1, 15, 22 July 13, 20, 27 August 10

Your scheduled coaching session with your strength and conditioning coach.

🚴‍♀️🏃‍♀️ Saturday – Monthly Brick (Auburn Bay) A longer session to build race-day confidence. Time will be finalized the day before. 📅 Dates: June 20 July 18 August 8 We will ride either before or after the swim at Auburn Bay. Swim Buddies are required to swim with the group. We will meet in the parking lot prior to entering the lake.

🏊‍♀️ Thursday – Outdoor Pool Swim (Stanley Park) Start your day with a refreshing outdoor swim. Cost: $37.50 + GST (series) or $10 per session 🕕 6:00 AM 📅 Dates: June 18, 25 July 16, 23 August 6

This is a bike drop off appointment Brake check - pads, calipers, braking surfaces. Shift check - derailleurs, shifters, cables/wires, chain wear check Adjustments to above Tire wear and pressure check Bike wipe down Drivetrain clean Ultrasonic chain clean Wax chain Torque check bolts Test ride to ensure proper functioning Notes taken and filed for future services

This is a bike drop off appointment. Pick up time for bike will be determined at appointment. Brake check - pads, calipers, braking surfaces. Shift check - derailleurs, shifters, cables/wires, chain wear check Tire wear and pressure check Bike wipe down Drivetrain clean Drivetrain lube Notes taken and filed for future services

🏃‍♀️ Wednesday – Track Session (Glenmore) 👟 Led by Katie Structured run workouts to build speed and efficiency. Cost: $49 + GST (series) or $10/session 🕡 6:00 AM 📅 Dates: June 3, 17, 24 July 15, 22 August 5

🏃‍♀️ Wednesday – Track Session (Glenmore) 👟 Led by Katie Structured run workouts to build speed and efficiency. Cost: $49 + GST (series) or $10/session 🕡 6:00 AM 📅 Dates: June 3, 17, 24 July 15, 22 August 5

🚴‍♀️🏃‍♀️ Thursday – Brick Session (From Gym) Train transitions, mobility, and connect with the community. -Mobility work led by a coach -Social time after -Try new products at the gym

At SOLO, we believe everyone is an athlete — whether you’re racing a 70.3, chasing your kids around the yard, or just looking to feel stronger and move better in everyday life. Our 6-Week Athletic Development Class is designed to build real-world strength, coordination, and resilience through structured, progressive training. Meeting twice per week, this program applies the same performance principles we use with our endurance athletes — tailored to work alongside existing training or as a powerful standalone path toward improved fitness. Through intentional programming and progressive overload, participants can expect measurable gains in strength, stability, and overall athleticism in just six weeks. If you’re ready to move better, get stronger, and train with purpose — this class is for you. Classes start March 2 Classes will be held every day BUT Friday at 6am or 6pm. Grouping A: Monday/Tuesday classes will be the same Grouping B: Thursday/Friday classes will be the same. When choosing classes pick a day from group A and then a day from group B. You will then pick a time for each day, 6am or 6pm.

This is a drop off appointment. Pick up time for bike will be determined at appointment. To determine is tires, wheels, values are tubeless compatible.