Free Open House workouts will be held December 4 and 6 at Maria Montessori from 6:00-7:30pm. Workouts will be different on the two days so consider coming to both. Come and see what it's all about!
More details below my signature.
Martin
*****
Lister's Coaches Corner article about these workouts (copied from The Rivet) follows:
Maybe you’ve seen the images of 16-year old Sarah Van Dam squatting the equivalent of a fridge, and Riley Pickrell (also 16) doing planks and jumping exercises. But, that’s just for pros-to-be, right?
Not at all. All athletes depend on a healthy musculo-skeletal system to train well in their chosen sport. And any sport-specific training (such as cycling hard 3+ days a week) often comes with glitches: muscle imbalances, tightness, instability, etc.
Many of our lifestyle choices also lead to physical constraints that inhibit movement and can even lead to injury. Sit all day? That can lead to tight hip flexors, which inhibit hip extension, and can even lead to a foot injury (as my son learned).
The bike supports your weight, which allows you to train relatively injury free, but weight-bearing exercise is important for bone and joint health. Know any cyclists who’ve broken a hip?
The Tripleshot Youth Program recognizes this, (e.g. adolescent girls can have bone density issues without weight-bearing exercise), and adds gym, games, strength training, and hikes to the program to keep the kids healthy and in prime shape. And it seems to be working. We have a low overtraining injury rate, happy kids, and good results in competition.
Now that we've experimented on the kids…
…I thought we should bring this sort of cross-training to the rest of the club.
I’m proposing a 12-week winter indoor gym program for Tripleshot members. We’d meet Tuesdays and Thursdays from 6:00-7:30pm at Maria Montessori Academy, 1841 Fairburn (off Gordon Head Rd). Training would/could include
*Body-weight workouts led by the fabulous Nick Patenaude—no workout is ever the same.
*Strength training by track cyclist Khyl Orser. Khyl has taught strength training to athletes across a range of sports, including to the football team at StFX.
*Core strength and stretching specific to cyclists’ needs
*Indoor team handball.
*Possible trainer workouts and body-position checks as substitutes for rides when the ice sets in (bring your own trainer and bike).
*Possible guest presentations by local physios and bike fitters.
*Overall a mix of stretching, strength development, agility training, and fun with friends.
Fees charged will cover specialized coaching (2 coaches present for most 1.5 hour sessions) and will allow us to make some equipment purchases for the gym at Maria Montessori Academy (we can use this equipment in our classes, but we’ll gift it to MMA so their kids can use it too). In exchange, MMA won’t charge us rent.
I’m proposing a $340 flat fee for 12 weeks (24 sessions at 1.5 hours each). That works out to less than $9.50/hour for varied, multi-discipline workouts designed for cyclists and with 2 coaches present at each workout. This compares very favourably with the per hour rate for a 20-pass spin or yoga class, and you're likely to get more individual coaching attention and cycling-focused yet varied workouts. We’d need 20 members to sign up in order to break even. If we get those 20 members, we can run the workouts. If we get more than 20 members signed up, any budget surplus from the workouts will be split between the youth program and the adult side of the club.
Interested? Come to one or both free Open House Workouts. Tuesday December 4 and Thursday December 6 at Maria Montessori Academy, 1841 Fairburn, Saanich. 6:00-7:30pm both days. Workouts will be different at each open house.
