Posts Tagged ‘Swimming’

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Chic Today

Monday, July 21st, 2008

 It all started in Monte Carlo when I first heard of Aspen from a devastatingly handsome guy who stole my heart in a fraction of a heartbeat. Later I learned that for whatever strange reason, men and women are equally gorgeous wherever you look in this town, just like my ten-year-long romance with Aspen has been—as if Aspen and Monte Carlo had something in common. In the middle of expensive, elegant, sexy, classy partying, you make connections that last a lifetime. Is this because people are gorgeous and irresistible? Or, is this because of the personality they all seem to share? Elegance coupled with a laidback approach are both at work at the same time. There is something really special and inviting about such ambiance. Add that to Aspen’s own magical touch, that intriguingly inspiring charm you cannot find anyplace else, and you understand God’s mischievous creation for fun everlasting!

Just in case the late night partying wears you out, the Aspen Club & Spa, a one of a kind, state-of-the-art full service spa will put you right back on track. Located in a scenic mountain setting with a full size swimming pool, indoor and outdoor Jacuzzi, steam rooms, sauna, juice bar, spa services, trainers, beauticians and even chiropractors, it has amenities to satisfy all worldly desires and give you a glimpse of the good life!

Click here to read the full article at Chic Today 

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Posted in Aspen Colorado | No Comments »

Aspen Triathlon

Monday, January 21st, 2008

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                 Aspen High County Duathlon/Triathlon              Aspen Rec. Center

 

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 Aspen Club Triathlon

 

$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: March 4, 2008 – May 8, 2008

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

6:00 PM

TBD

Endurance Training

3/6

Thurs

6:00 PM

TBD

Injury Prevention

3/11

Tue

6:00 PM

TBD

Swim Clinic

3/13

Thurs

6:00 PM

TBD

Strength Training

3/18

Tue

6:00 PM

TBD

Run Clinic

3/20

Thurs

6:00 PM

TBD

Cycling Clinic

3/25

Tue

6:00 PM

TBD

Swim Clinic

3/27

Thurs

6:00 PM

TBD

Running Workout

4/1

Tue

6:00 PM

TBD

Nutrition

4/3

Thurs

6:00 PM

TBD

Cycling Workout

4/8

Tue

6:00 PM

TBD

Swim Clinic

4/10

Thurs

6:00 PM

TBD

Run Workout

4/15

Tue

6:00 PM

TBD

Swim Workout

4/17

Thurs

6:00 PM

TBD

Bike/Run Brick

4/22

Tue

6:00 PM

TBD

Swim Workout

4/24

Thurs

6:00 PM

TBD

Bike/Run Brick

4/29

Tue

6:00 PM

TBD

Race Prep

5/1

Thurs

6:00 PM

TBD

Swim Workout

5/5-5/9

Tue

6:00 PM

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 Aspen High Country Duathlon/Triathlon

 

$500 per client for Tri, member

$400 per client for Du, member

$40 Drop-in Rate

$?, non-member

Dates: May 12, 2008 – August 14, 2008

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

6:00 PM

TBD

Endurance Training

5/15

Thurs

6:00 PM

TBD

Injury Prevention

5/20

Tue

6:00 PM

TBD

Swim Clinic

5/22

Thurs

6:00 PM

TBD

Strength Training

5/27

Tue

6:00 PM

TBD

Run Clinic

5/29

Thurs

6:00 PM

TBD

Cycling Clinic

6/3

Tue

6:00 PM

TBD

Swim Clinic

6/5

Thurs

6:00 PM

TBD

Running Workout

6/10

Tue

6:00 PM

TBD

Nutrition

6/12

Thurs

6:00 PM

TBD

Cycling Workout

6/17

Tue

6:00 PM

TBD

Swim Clinic

6/19

Thurs

6:00 PM

TBD

Run Workout

6/24

Tue

6:00 PM

TBD

Bike Workout

6/26

Thurs

6:00 PM

TBD

Bike/Run Brick

7/1

Tue

6:00 PM

TBD

Swim Clinic

7/3

Thurs

6:00 PM

TBD

Bike Workout

7/8

Tue

6:00 PM

TBD

Bicycle Repair

7/10

Thurs

6:00 PM

TBD

Bike/Run Brick

7/15

Tue

6:00 PM

TBD

Swim Workout

7/17

Thurs

6:00 PM

TBD

Bike/Run Brick

7/22

Tue

6:00 PM

TBD

Transitions

7/24

Thurs

6:00 PM

TBD

Bike/Run Brick

7/29

Tue

6:00 PM

TBD

Swim/Bike Brick

7/31

Thurs

6:00 PM

TBD

Bike/Run Brick

8/5

Tue

6:00 PM

TBD

Race Prep

8/7

Thurs

6:00 PM

TBD

Swim/Bike/Run Brick

8/12

Tue

6:00 PM

TBD

Swim Workout

8/14

Thurs

6:00 PM

TBD

Swim/Bike/Run Brick

8/16

Sat

8:00 AM

TBD

Aspen High County Tri

 

 

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After School Program at the Aspen Club & Spa

Thursday, August 30th, 2007

Every Wednesday afternoon your child can come to the Aspen Club after school from 2:00-5:30pm for an active fun and positive afternoon! We will have tutors available to help students with their homework, fitness professionals available to teach children, yoga, Tai Chi, dance, swimming, and tennis as well as other exciting  activities!

Call Domi at 920.5874 to register!  

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New Pilates Instructor

Tuesday, August 28th, 2007

We would like to welcome Andrea Wolfer to the Aspen Club and Spa fitness team! Andrea is from

Cincinnati, OH. She graduated from the

University of Tennessee with a Bachelors of Science –Exercise Science
Her certifications include:Balanced Body Pilates Reformer certifiedCertified by the ACSM (

American College of Sports Medicine) for Health

Professionals

Experience includes:

  • Student athletic trainer for the University of Tennessee Men’s Athletic Department
  • Group fitness instructor (spinning, kickboxing, abs, body sculpt, water aerobics, circuit training)
  • Strength coach for the University of Tennessee Dance Team
  • Triathlon training (swimming portion)
  • Wellness Coach and Women’s Executive Coach with D1 Sports Training of Knoxville, TN
  • Physical therapy aide; including assistance in clinic exercises, water therapy, and Pilates Reformer
  • Pilates Reformer Instructor

Andrea has added the following Reformer classes to our class schedule:

Monday and Wednesday morning 9:30-10:30am Intermediate /Beginners Welcome

Monday and Wednesday afternoon 11:30-12:15pm Lunch Power Class

For a complete Pilates Reformer schedule and pricing please visit our website.

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Posted in Aspen Members, Aspen Pilates, Aspen Schedule, Health and Fitness, Pilates Reformer Classes, pilates | No Comments »

Aspen Triathlon

Wednesday, August 15th, 2007

Aspen High Country Triathlon/Duathlon
Saturday, August 18, 2007

Do you swim? Bike?  And Run? Then Aspen, Colorado has the perfect event for you, the Aspen High Country Triathlon.  This multi-sport event consists of an 800-yard indoor pool swim, 17-Mile bike (gaining 1,500 feet in elevation) to the spectacular Maroon Bells, and a 4-mile run in the Elk Mountain range and the scenic Maroon Creek Valley.  This is the perfect triathlon for beginner triathletes looking for a unique challenge and seasoned racers wanting to compete on a short, but challenging course.  The triathlon is a USAT sanctioned event.  Prizes will be awarded to the overall male and female competitors as well as prizes will be given for each age group.  Aid stations with high energy snacks are strategically placed along the entire course for participants.   The state-of-the-art Aspen Recreation Center will act as the start, finish, and transition area for the race.  Please join us for this exceptional event!tri-for-the-cure-swim.jpg

**Please Note:  Maroon Creek Road from the Forest Service kiosk to the Maroon Bells will be closed on Saturday, August 18, 2007 from 7:00am to 12:00pm for the Aspen Triathlon.**

Swim Times Updated August 14th @ 2pm - Click Here!

Triathlon – Start Time: 7:00am
Swimming, Biking, Running
This multi-sport event consists of an 800-yard swim, 17-Mile bike (gaining 1,500 feet) and a 4-mile run in the Elk Mountain range and the scenic Maroon Creek Valley.  The Aspen Recreation Center will serve as the transition/staging area for the entire race. Click Here for a Map of The Course.

Duathlon – Start Time:  7:10am
This multi-sport event consists of a 2 mile Run, 17 mile bike (with a 1,500ft vertical gain) and a 4 mile run in the Elk Mountain Range and the scenic Maroon Creek Valley. The Aspen Recreation Center will serve as the transition/staging area for the entire race.

Cost and Registration
Registration will be available online at www.active.com, at the Aspen Recreation Center (0861 Maroon Creek Road) and at the Red Brick Recreation Department at 110 East Hallam.
Online registration will close at noon on Thursday August 16th. Walk in registration will close at 7pm on Friday August 17th. Packet Pickup will be held on Friday August 17th, from 5-7pm at the Aspen Recreation Center, and Saturday morning starting at 6:15am.  There will be no race day registration available.  The Fees are as follows:
NEW THIS YEAR ATHENA AND CLYDESDALE CATEGORIES FOR TRIATHLON INDIVIDUALSjoyce-rankin.bmp

Duathlon-Individual USAT Member

$50 Duathlon-Individual NON USAT Member $60 Duathlon Relay Team-USATMember $60 Duathlon Relay Team-Non USAT Member $70 Triathlon Individual USAT Member Athena, Clydesdale or Neither $60 Triathlon-Individual Non USAT Member Athena, Clydesdale or Neither $70 Triathlon-Relay Team-USAT Member $80 Triathlon-Relay Team-Non USAT Member $90

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Posted in Aspen Colorado, Aspen Training Tips, Swimming, aspen triathlon, biking, race, running | No Comments »

Continue to learn – the wellness journey

Monday, July 30th, 2007

Goal – 20/20/2=40. Lose 20 pounds in 20 weeks and compete 2 triathlon sprints by my 40th b-day on September 22!
Program – Fabulous and 40

Date – 7/30/07
Weeks left=7

weeks until triathlon #1 – 1!! This weekend is triathlon #1

Pounds lost= 12 (left to lose – 8) Body Fat Goal – 25%
Clothing sizes lost= 2+
Training= weight training,cycling/jogging/swimming
Biggest training challenge – still running! work/life balance

CONTINUE TO LEARN – THE WELLNESS JOURNEY

Remember in college, right before a test? You’d hear things like “I’m not ready for this test”; “I didn’t study until last night” and someone else would respond “Me either, in fact, I never even read the material”. Finally, someone would shut everyone else down by saying “I never even bought the book!” It’s easy to get caught up in these kinds of conversations around wellness and training, too. You don’t hear people bragging about the salad they had at lunch, or how diligently they trained before the race.

I wonder, are we covering our ‘you know what’s’ by pretending like we don’t really want our goals, just in case we don’t achieve them?

With the support of my wellness coach, Dirk Shultz, I made and continue to make a commitment to my wellness and training without getting too caught up in the game of excuses. I even admitted how proud I was to see the muscles in my shoulders from swim training. Yep, I said it out loud. And the craziest thing happened; the people I was talking too joined in with positives of their own! One woman said she felt like she could conquer the world when she was done with her run; another said she’d finally grown to love her dancer’s feet.

They say the woman that signs up for the triathlon is not the same one that finishes. I am really beginning to understand this statement. I haven’t finished yet though, ONE WEEK until triathlon #1 and I can’t wait!

Training:
I’ve been consistently training on the bike in intervals, running sprints and pushing myself and swimming often, even doing strength training. I’ve run 2 local races and improved each time. Learning how to breathe properly has been challenging.

I’ve lost a total of 12 pounds and have re-distributed body weight considerably. People are beginning to notice and someone even asked me what I ‘do’ knowing I must ‘do something’ because I looked strong. I continue to worry about leaving a considerable amount of my weight loss goal for the last 7 weeks, but I am as determined as ever to meet both goals.

Stay tuned..

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Posted in 40 and Fabulous, Health and Fitness, conversations, love, lunch, muscles, shoulders, triathlon, wellness coach | No Comments »

There is no such thing as “stuck in a rut”.

Saturday, June 30th, 2007

Goal – 20/20/2=40. Lose 20 pounds in 20 weeks and compete 2 triathlon sprints by my 40th b-day on September 22!
Program – Fabulous and 40

Date – 6/29/07
Weeks left=10

Status as of week 10:
Pounds lost= 10 (left to lose-10)
Body Fat Goal – 25%
Clothing sizes lost= 2
Training= weight training,cycling/jogging/swimming
Biggest training challenge – still running! work/life balance

You may have noticed my weight loss has stalled. I certainly have! If my fat loss has stalled also (I’ll find out Tuesday) I’m really going to re-assess.

I realized today that there is no such thing as Stuck in a Rut. As I gaze out my window the fact is, the world outside is still moving along on it’s merry way. Animals are continuing their cycle of life, other people are moving through their day, the clock is still ticking forward. It’s me, continuing to do things the same way and looking at them with the same perspective!

To get out of a rut, look no further than TODAY(ok, and tomorrow).
So, to get out of this supposed rut, I decided with the expert guidance of my coach Dirk Shultz, to change my focus from: 10 weeks until my 20 pound deadline – or 4 weeks until triathlon #1 – or 6 weeks until triathlon #2. We’ve all heard the AA mantra of ‘one day at a time’. Just focus on today and tomorrow will find you in a new place out of your rut.

To illustrate from the weight loss and fitness perspective – here’s my example (notice it’s only focused on the next 2 days):

Saturday (today) – Check in with my body ( see prior entry ) to see what I really want in terms of working out and food.
Sunday (tomorrow) – Train with a new intention. Time to step it up as it’s gotten a bit too easy.
Dry run (swim, bike, run) and get a much needs massage.

I will report back, but I am confident my weight loss ‘rut’ will be gone as I change my actions and look at it from another angle. Stay tuned….

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Fabulous and 40 update

Thursday, June 21st, 2007

Kim and Dirk give us an update on Kim’s progress with her weight loss program, “40 and Fabulous.
Kim is trying to lose 20 lbs in 20 weeks and complete 2 tri-sprints using Aspen Life Coach Dirk’s help and expertise.

Goal – 20/20/2=40. Lose 20 pounds in 20 weeks and compete 2 triathlon sprints by my 40th b-day on September 22!
Program – Fabulous and 40

Date – 6/14/07
Weeks left=12

Status as of week 9:
Pounds lost= 10 (left to lose-10)
Body Fat Goal – 25%
Clothing sizes lost= 2
Training= weight training,cycling/jogging/swimming
Biggest training challenge – still running! work/life balance

As we run and coach today, the tip for the week is just get out there and don’t worry about how fast or how well it’s going. With consistent practice the run in the event will be more likely to go well; than stressing and feeling anxious because running isn’t exactly my strength. By looking at the run as my last chance (it’s the last leg of the race) to be fast and knowing that I’m just not that fast, I worked myself into a frenzy. And I used to like to job before I started forcing myself to try to be fast!

I like this approach as a solid component of being fabulous in your 40’s in general. No longer are we forcing our results; but instead setting goals and strategies that feel good and attract results more naturally.

What other areas of life could this apply to effectively? For me, it’s all areas. If my relationship needs attention, it’s not up to me to force it into my way; if my work needs attention, it’s more effective to look at what’s going well and proceed in that direction. In my nutrition, rather than force myself to eat something I don’t want I can listen to my body and see what it really needs (and hope it’s not a big mac!)

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Posted in 40 and Fabulous, Aspen Videos, aspen, life coach, weight loss program | No Comments »

Deep Water Running for Speed and Strength

Monday, June 18th, 2007

Joyce Rankin, Triathlon Training Session June 2007

Deep Water Running is usually thought of as a form of rehabilitation following an injury or surgery. However, it also has great benefits for the fit athlete for use as cross training or as a way to improve speed and strength without impact on the muscles used in a primary sport. An example of this can be found when coaches of long distance runners get their athletes in the pool for various workouts on a day prior to a long even paced run. The athlete can work on speed while doing a “deep water interval session” which will be beneficial not only to increase speed but also rid the legs of lactic acid and allow for fresher legs/muscles for the workout the next day.

Water running also forces opposing muscles to work equally. As you move arms and legs against the resistance of the water in both directions you will get a greater strength workout for muscles on both sides of the legs and arms. To get a workout at an even higher intensity I recommend my athletes not use a flotation device. In order to workout without floatation a person must know how to swim and tread water. Cross country skiing or easy treading is used as a recovery with actual simulated running form used in the tempo and interval training.

Form and technique are very important when working out in the water. A coach or trainer is highly recommended to observe and correct any improper form.

Tips on Running Technique:

Try to kick the water back behind you, flexing the ankle.

Lower stride cadence is acceptable since water offers more resistance.

Try to use the Perceived Rate of Exertion rather than pulse when working out in the water. Your pulse is approximately 15 BPM slower while in the water. PRE will help you become more aware of the amount of energy you are expending. (Level 10 PRE is the highest with level 1 being that of a TV watcher!)

Try to simulate your normal running style. Visualize yourself running on land.

Remember: It may take a few sessions for you to become comfortable in the water doing something other than swimming. In a short time your water running will become as comfortable as your land running and the benefits will amaze you.

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Posted in Aspen Training Tips, Health and Fitness | No Comments »

The Guts to Go for it

Saturday, June 16th, 2007

Goal – 20/20/2=40. Lose 20 pounds in 20 weeks and compete 2 triathlon sprints by my 40th b-day on September 22!
Program – Fabulous and 40

Date – 6/14/07
Weeks left=12

Status as of week 8:
Pounds lost=9 left to lose-11)
Body Fat Analysis – 33%
Body Fat Goal – 25%
Clothing sizes lost=1+ (6 lbs. appears as more as I re-distribute fat to muscle)
Training= weight training,cycling/jogging/swimming
Biggest training challenge – still running! work/life balance

Wellness Session #8 with Dirk:

Dirk called me out on my continued hesitancy to claim my identity as ‘tri-athlete”. “It drives me crazy that you expect your clients to take risks and you won’t claim it.” I couldn’t deny it – there was still some wiggle room; a back door I could fall back on if I didn’t think I could pull it off. I left session 7 with an offer I didn’t refuse; to step into my athlete identity and have the guts to go for it. Not just go through the motions, but train like I have something to lose; not just to finish, but to race. I decided to truly Go For It. It was a process though…

What are the barriers to true commitment?

1. Fear of failure – If you don’t really claim the identity, you haven’t lost much if you don’t complete your dream.

2. Fear of commitment – By committing you are required to give yourself to your dream; especially when you don’t want to.

3. Fear of success – What if you capture your dream and it’s the wrong dream? What if it’s the right dream and you have to raise the bar? What if people see you differently and expect things from you? What if you outgrow your current relationships? What if you have to change your life more than you wanted to?

Clearly #3 was the clincher for me! I took several opportunities and considered (even wrote down) the answers to the questions I posed around fear of success; and I realized they were all things I could survive; even thrive through.

You generally find out 3 things when you step into fear:
1. That is was an illusion
2. That is is real and you can handle it
3. That this thing you’re stepping into takes you to your edge

As we all know, the edge is where the magic happens.

I have 6 weeks until my first triathalon and I successfully completed a dry run today. It was amazing how much lighter I felt as in my athlete identity; we always think going for it is harder – when really it makes everything easier!

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