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Triathlon Training Program (TTP)
We still
have spots in our weekend classes! All
others are sold out.
Each year our TTP has grown in size, services,
and success but the price has remained the same.
This coming season is no different: more stuff,
same low cost.
First, some answers to FAQ's:
- All classes take place at our studio.
- The TTP is a dryland-only program and does
not include swimming. Our swim program
is separate.
- The TTP includes one two-hour coached
workout each week. You may drop-in to
additional ones if there is a bike free.
Three levels to choose from:
[Note: Rides = indoor on
spin bikes, MSF = muscular strength and flexibility.
Runs are variable paces/distance.]
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1. Recreational
- Perfect for individuals who haven't done
our TTP before. Also suitable for
individuals with fitness-related
goals.
- Two hour coached workout each week from
January through August
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In winter, builds from 45 minute ride and 1:15 MSF to
1:30 ride and :30 MSF.
- In spring, it moves to a
1:20 power-focused ride plus 20 minute run and
10 min. MSF.
- Heart rate monitors highly recommended
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Presentation Level: Our original course
that covers all triathlon training
fundamentals.
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2. Competitive
- For members who have done the TTP before or those
with more competitive goals.
- Two hour coached workout each week from
January through August
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Same durations as recreational
- Heart rate monitors mandatory
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Presentation Level: We go into a little greater
depth than the original course. |
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3. Cast Iron
- This is a special program aimed at those
training for half or full iron distance
triathlon.
- Our groups will meet each Saturday
morning from January through April to build the bike and run endurance that
is critical for success at the longer distances.
- Groups will switch each week, one
week biking first, the next running
first
- Groups will be formed by the
coaches and you will be notified in
advance of start up
- 2hr to 4hr workout, starting at 8am for
bikers, a little later initially for
runners
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Builds from 1:15 ride, 45 minute MSF and 30
minute run to a 2 hour ride and 2 hr run.
- May through August,
participants are permitted unlimited
drop-in's to TTP classes, allowing
the inclusion of all important tempo
training to their progression.
- Heart rate monitors mandatory
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Presentation Level: Advanced. Coaches:
Glen and Graeme |
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Schedule: ( * denotes
Comp )
All
members will be comfortable in either rec or
comp if their personal schedule is a limiter.
The main difference is simply the
presentation and general goal focus.
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Monday |
Tuesday |
Wednesday |
Thursday |
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Saturday |
Sunday |
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6pm |
Sereena |
Dave* |
Jesse* |
Tara |
8am |
Glen |
Robin |
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8pm |
Caroline* |
Shannon |
Lou |
Lucy* |
10am |
Graeme |
Deb |
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Included in all programs:
New
for 2010:
Coached Outdoor Bike Workouts
in spring and summer with no extra
membership required.
Streamlined
Training Log and Message Board
to improve your online experience.
Sunday and Tuesday runs all
year long if you join the Ottawa
Running Club (OTC will pay half the
$60 fee!)
Plus, all the regular features:
Unlimited drop-ins to other/additional TTP
studio classes (if there is a bike available)
Online workout log so the OTC Coach
can consult on your training plan.
Lemond Revmaster spin bikes, the
smoothest and most comfortable spin
bike you've every rode.
Muscular strength training program
which is periodized to increase your power and keep you injury free.
VASA Swim Trainer and
PowerCranks equipped bike to help you
develop your technique and strength.
Flexibility program to enhance your range of
motion and keep you injury free.
PowerPoint talks or
videos each week to educate and entertain
Regular evaluations of your bike fitness on
our computerized testing bike.
Dynamic bike fit to ensure your own bike is
correctly adjusted for your body.
Periodized training program on the bike that
builds your endurance, power, strength, speed
and skill.
Run Assessment on our
treadmill to analyse your technique
and efficiency.
Coached Track Workout each week
in spring and
summer
Unlimited email
questions to the OTC Head
Coach.
Lots of fun and camaraderie as you train with
a group of like minded OTCers!
Click here for
more details on these features. |
Cost:
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TTP and Cast Iron: |
425
+ gst and processing (In
summer this option includes coached
outdoor rides and track workouts
plus unlimited drop-in's to
weeknight TTP classes.)
We still
have spots in our weekend classes!
All others are sold out. |
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Register Now
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TTP Sunday: |
325 + gst and
processing for 16 week winter
class only. (Does not include any
summer programs) |
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Register Now
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| (Details are subject to change
in advance of registration period.) |
Registration
Dates:
November 3, 2009 - Those who took part in
the program last year.
November 9, 2009 - All other existing OTC
members.
November 16, 2009 - New members (we expect
to have some spots!)
All programs commence the week of January
4th, 2009.
No classes are held the weeks of March 15-21
or July 19-25. (There are 32 weekly
classes otherwise.)
Program runs till August 27th.
Our TTP Program sells out each year so don't
miss out on our late fall registration
period:
join
our mailing list to which registration
notifications are sent. |
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