Z O N E 3 S P O R T S - Dome workouts

Version

Start

End

Special Notes / Considerations

Availability

Winter

Dec 3rd

Mar 25th

Very Important!

Please note: There is no drop-in option available.

Costs: Everyone must buy a special Zone3sports/Ottawa Lions Dome membership package in order to participate in Hammertime at the Dome.

With this membership card, you will only have access to the facility on Wednesday evenings. This membership card does not entitle you to access at other times.

4 Months $175 (Dec. 3 - March 25)
3 Months $150 (Jan. 7 - March 25)
2 Months $105 (Feb. 4 - March 25)

To get your membership card, print this form and bring it to the Dome as soon as you can. They will handle the payment and get the photo ID card made up (may take a week).

You do not have the option to join half way through a month, so the beginning of each month is the earliest you will be able to start.

Once you have your membership card:

If you currently receive a training program from Zone3sports, all you have to do is show up with your special membership card to the Dome and you are good to go.
If you do not currently receive a training program from Zone3sports, an additional $20/month payable to Rick will be required.

How It All Works

Warm-up (incl drills) start time: 6:45.

Workout distribution: 7:00

Workout end time: 7:55

You'll be surveyed and encouraged as you pound around the track in shorts and t-shirts in relative comfort, all winter long! Workouts will tend to include longer intervals (1-2k) and all abilities will be welcome. That said, total volume will be between 8-12k but if you don't feel up to that kind of distance, you'll be running in 400m loops, so modified versions of the workouts are easy to set up.

SPOTS

AVAILABLE

Directions to the Louis-Riel Dome, 1659 Bearbrook Road in Blackburn Hamlet. Take the 417 East to Montreal Rd. East (right turn off the ramp). Drive up the hill to the first set of lights and turn right. This is Bearbrook Rd. Drive to the next set of lights at Louis-Riel HS. You will actually pass a dome on your right. This is not the correct one. Yes, there are two domes in the same kilometer. Only one of them has a track in it, though. Anyway, turn left into the parking lot at Luis Riel and drive to the back of the parking lot. The Dome is there. For a 400m long tent, it's hard to see in the dark, but it is there.

About the Louis-Riel Dome

This beautiful facility is Canada's newest National Training Centre and North America's only covered 400m track. It features 4 lanes on a Mondo Surface, change and shower facilities and free parking on site. There are three indoor soccer fields in the middle of the track, with jumping and throwing areas at each end, as well as strength training equipment at the far end.

Dome Louis-Riel Code of Conduct:

Track specific:

No food, beverages or gum permitted inside the Dome. WATER ONLY.
Athletes must cross the track and enter the playing fields by designated areas ONLY.
No street or dirty footwear permitted in the Dome. Street shoes and boots are to be left in designated areas or changing rooms.
Coaches are responsible for the supervision of their athletes and spectators.
Spiked shoes are permitted on the track by they must be 5mm and approved on-site.
Inside lane is to be used for slower paced runs and is for clockwise direction.
Appropriate attire must be worn at all times: mandatory shirt and shoes.
No spitting, except in garbage cans.

Field specific:

The use of balls and Frisbees are permitted on the artificial grass area ONLY.
The nets are not to be moved by anyone other than the Dome personnel.
Fields must be vacated 5minutes before the end of the booking to allow for the next set-up