Not for the Faint of Heart - Hammertime Long Course (HTLC)
Come see what the best endurance program in Ottawa looks like!
At Somersault, we like to say that all the best people are a little crazy - and all the best people do Hammertime Long Course (HTLC).
Back for another season, Zone3Sports and ROC Swimming are hosting HTLC: a 14-week winter endurance program built to get you strong, motivated, and fully prepared for Spring 2026.
You can sign up AT THIS LINK, but don’t wait too long before signing up because there are fewer than 14 spots left.
And as an added bonus, Somersault’s own Race Director, Adam Kourakis, is signed up. Come see if you’re faster and fitter than our RD!
Hammertime Long Course (HTLC)
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 the above? Carleton, in collaboration with ROC Swimming, is here to carry you through the winter with Hammertime Long Course: the ultimate way to stay consistent, build endurance, and roll into spring training ready to go.
Returning after a hugely successful 2025 season, HTLC combines a weekly long run along the Rideau Canal with a structured bike workout at Carleton University. You’ll train with a dedicated group, experienced coaches, and access to great facilities—including change rooms and showers.
Program Highlights
Run Workouts
Outdoor runs along the Rideau Canal
Duration: 1–2 hours, depending on the week
Start time: ~8:00 AM on non-swim weeks
Includes steady-state work, varied intensities, and hills
Fresh legs for most runs
Bike Workouts
Held in Carleton’s Spin Studio on Schwinn bikes
Duration: 2 hours
Start time: 9:30 AM on non-swim weeks
Special Swim–Bike–Run Days
On swim days (January 11, February 1, March 1):
Swim 7:00–8:00 AM → Bike 8:15–10:15 AM → Run
Schedule Overview
Non-swim weeks: Run ~8:00 AM → Bike 9:30 AM
Swim weeks: Swim → Bike → Run (times above)
Program Dates
Start: January 4, 2026
End: April 5, 2026
Swim Days: January 11, February 1, March 1
Cost
$400 + tax
Notes
Spin bikes have toe straps or SPD pedals
Bikes do not have power meters; workouts are based on RPE or heart rate
Sign up AT THIS LINK—and we’ll see you in the spring, fitter than ever!