Aspen Triathlon
Endurance Coaching Rates
Triathlon:
- $400 per month for a weekly personalized training plan and coaching, no hourly sport performance sessions
Swimming, Cycling (road or mountain bike), or Running:
- $300 per month for a weekly personalized endurance sport training plan and coaching, no hourly sport performance sessions
Personal Trainer/Sport Performance Analysis (swim, bike, run, weights, etc.)
- $90 per hour charge $100
- Six Pack (6 sessions at $85 per hour) ($95)
- 12 Pack is ($80 per hour) ($90)
2008 Schedule of Endurance Classes
Week of Event Location
1/28 Running Clinic (Free see pg. 2 for details) TBD
2/4 Cycling Clinic (Free see pg. 2 for details) TBD
2/11
Strength Training for Endurance (Free see pg. 2 for details) TBD
2/18 Training for Multisport (Free see pg. 3 for details) TBD
2/28 Swimming for Endurance (Free see pg. 3 for details) TBD
3/3 – 5/2 Spring Triathlon Classes (see pg. 4)
5/5 – 5/9 Aspen Club Super Sprint Triathlon (see pg. 5)
5/12 – 8/15 Summer Triathlon Classes (see pg. 5 & 6)
8/16
Running Clinic 1/31 6:30-7:30pm
This clinic is for endurance athletes of all levels looking to improve their running form and train properly. Whatever distance or event you are planning to do, this class will help you prepare for the upcoming season. Bring your running shoes or just listen along.
We will cover:
- Stretching to improve flexibility and prevent injury
- Proper running form for maximum efficiency
- Drills to improve running form and joint strength
- Determining your running pace for training and racing
- Using weights to build muscle strength
- Running injuries and how to overcome them
Cycling Clinic 2/7
This clinic is for endurance athletes of all levels looking to improve their cycling mechanics and train properly. Whatever distance or event you are planning to do, this class will help you prepare for the upcoming season. We will cover:
- Stretching to improve flexibility and prevent injury
- Proper cycling mechanics for maximum efficiency
- Drills to improve cycling efficiency
- Determining your cycling pace for training and racing
- Using weights to build muscle strength
- Cycling injuries and how to overcome them
Strength Training for Endurance 2/14
This clinic is for endurance athletes of all levels looking to improve their muscle strength and prevent injuries. Whatever distance or event you are planning to do, this class will help you prepare for the upcoming season. We will cover:
- Properly warming up before strength training
- Stretching to improve flexibility and prevent injury
- Correct form during exercise
- Lower body exercises
- Upper body exercises
- Core and hip exercises
Training for Multi-sports 2/21
This class is for athletes just getting involved in multi-sport endurance events. Whatever distance or event you are planning to do, this class will help you prepare for the upcoming season. We will cover:
- Picking an event
- Training cycles
- Train the weakest sport
- Determining your pace for training and racing
- Overtraining
- Injury Prevention
Swimming for Endurance 2/28-Pool
This clinic is for endurance athletes of all levels looking to improve their swimming form and train properly. Whatever distance or event you are planning to do, this class will help you prepare for the upcoming season. Bring your swim trunks or just listen along. We will cover:
- Stretching to improve flexibility and prevent injury
- Proper swim form for maximum efficiency
- Drills to improve swim technique and joint strength
- Determining your swim pace for training and racing
- Using weights to build muscle strength
- Shoulder injuries and how to overcome them
Spring Group Training for
$400 per client, member
$40 Drop-in Rate, member
$50 Drop-in Rate, non-member
$550 non-member
Early Bird discount-15% sign-up by February 22, 2008
Refer a friend (training partner)- Both you and your friend will save 15%
Dates:
Includes:
- USA Triathlon professional coaching
- Personalized training plans
- Aspen Club tri shirt-sarah will order
- 18 group classes/workouts
- Free fuel at every workout- Talk to Mark
- Aspen Club Tri Race- 3 stations(bikes, treadmill, laps in the pool)
|
Date |
Day |
Time |
Location |
Workout |
|
3/4 |
Tue |
|
TBD |
Endurance Training |
|
3/6 |
Thurs |
|
TBD |
Injury Prevention |
|
3/11 |
Tue |
|
TBD |
Swim Clinic |
|
3/13 |
Thurs |
|
TBD |
Strength Training |
|
3/18 |
Tue |
|
TBD |
Run Clinic |
|
3/20 |
Thurs |
|
TBD |
Cycling Clinic |
|
3/25 |
Tue |
|
TBD |
Swim Clinic |
|
3/27 |
Thurs |
|
TBD |
Running Workout |
|
4/1 |
Tue |
|
TBD |
Nutrition |
|
4/3 |
Thurs |
|
TBD |
Cycling Workout |
|
4/8 |
Tue |
|
TBD |
Swim Clinic |
|
4/10 |
Thurs |
|
TBD |
Run Workout |
|
4/15 |
Tue |
|
TBD |
Swim Workout |
|
4/17 |
Thurs |
|
TBD |
Bike/Run Brick |
|
4/22 |
Tue |
|
TBD |
Swim Workout |
|
4/24 |
Thurs |
|
TBD |
Bike/Run Brick |
|
4/29 |
Tue |
|
TBD |
Race Prep |
|
5/1 |
Thurs |
|
TBD |
Swim Workout |
|
5/5-5/9 |
Tue |
|
TBD |
Aspen Club Tri |
Aspen Club Tri Week
Super Sprint Distance
- 400 Yard Swim – 20 lengths of 20 yard pool (5 to 15min)
- 6 Mile Bike – on a trainer (15 to 40min)
- 2 Mile Run – on a treadmill (10 to 25min)
Groups of 3 participants race at the same time
$70 for all racers except those enrolled in the spring classes, limit to 50 participants
Athletes must schedule time for the event during the week of May 5 to May 9, Times TBD
No timed transitions, everyone gets 10 min recovery between the swim and the bike (enough time to towel off and walk safely to the bike and put on shoes), and 5 min recovery between the bike and the run (enough time to change shoes if needed and walk safely to the treadmill). The athlete can start whenever they are ready, but the clock for the next event starts after the allotted recovery time or when the athlete starts exercising, whichever is first. If the athlete takes more time than the recovery allowed, the clock for the next event starts whether they are exercising or not and is included in the total time.
Awards:
Aspen Club membership, massage, personal training- ect.
Results will be posted.
Aspen Club employees are encouraged to participate, but in exchange they must volunteer on one of the scheduled days. They can oversee the swim, bike, or run to make sure the athletes go the correct distance and record the time.
Summer Group Training for
$500 per client for Tri, member
$400 per client for Du, member
$40 Drop-in Rate
$?, non-member
Dates:
Class Includes:
USA Triathlon Professional Coaching- Personalized training plans
- Aspen Club tri shirt
- 28 Group Classes/Workouts
Free fuel at every workout
|
Date |
Day |
Time |
Location |
Workout |
|
5/13 |
Tue |
|
TBD |
Endurance Training |
|
5/15 |
Thurs |
|
TBD |
Injury Prevention |
|
5/20 |
Tue |
|
TBD |
Swim Clinic |
|
5/22 |
Thurs |
|
TBD |
Strength Training |
|
5/27 |
Tue |
|
TBD |
Run Clinic |
|
5/29 |
Thurs |
|
TBD |
Cycling Clinic |
|
6/3 |
Tue |
|
TBD |
Swim Clinic |
|
6/5 |
Thurs |
|
TBD |
Running Workout |
|
6/10 |
Tue |
|
TBD |
Nutrition |
|
6/12 |
Thurs |
|
TBD |
Cycling Workout |
|
6/17 |
Tue |
|
TBD |
Swim Clinic |
|
6/19 |
Thurs |
|
TBD |
Run Workout |
|
6/24 |
Tue |
|
TBD |
Bike Workout |
|
6/26 |
Thurs |
|
TBD |
Bike/Run Brick |
|
7/1 |
Tue |
|
TBD |
Swim Clinic |
|
7/3 |
Thurs |
|
TBD |
Bike Workout |
|
7/8 |
Tue |
|
TBD |
Bicycle Repair |
|
7/10 |
Thurs |
|
TBD |
Bike/Run Brick |
|
7/15 |
Tue |
|
TBD |
Swim Workout |
|
7/17 |
Thurs |
|
TBD |
Bike/Run Brick |
|
7/22 |
Tue |
|
TBD |
Transitions |
|
7/24 |
Thurs |
|
TBD |
Bike/Run Brick |
|
7/29 |
Tue |
|
TBD |
Swim/Bike Brick |
|
7/31 |
Thurs |
|
TBD |
Bike/Run Brick |
|
8/5 |
Tue |
|
TBD |
Race Prep |
|
8/7 |
Thurs |
|
TBD |
Swim/Bike/Run Brick |
|
8/12 |
Tue |
|
TBD |
Swim Workout |
|
8/14 |
Thurs |
|
TBD |
Swim/Bike/Run Brick |
|
8/16 |
Sat |
|
TBD |
|
Health and Fitness, Aspen Members, Aspen Colorado