Winter Triathlon and Off-Season Training Seminar
January 23, 2010 – Gunstock Inn, Gilford, NH
USAT Coaches earn 7 CEU`s
This one-day seminar is designed to provide both coaches and athletes the knowledge to better understand the training and techniques involved in winter triathlon and off-season workouts and how they can be used to enhance performance in regular triathlon. The morning will be spend indoors covering the theory then in the afternoon we will put it into practice. Open to all from expert winter triathlon coaches to those athletes that have never seen a pair of XC skis before.
The presenters, all highly qualified in their fields, will be Dr. Brett Coapland, Kurt Perham, Tim Crowley, and Laura Creagan. Click on their names in the left column for their bios.
Cost: $145 - Click Here to register.
When signing up for the Seminar you will be eligable to add the following events at a discounted price: Sat PM Dinner & Talk ($10) and Sunday`s Gunstock Winter Triathlon ($25).
8.00-8.30 Registration and Welcome
A light continental breakfast will be provided (Bagels & Pastries).
8.30-9.30am – Seminar 1:
Off-Season Strength Training
Dr. Brett Coapland, DC, CSCS, ART of Active Care
Strength training should be part of every athletes training and the winter is a great time to do this.
The strength training workshop will introduce a few standard movement screens that will help identify limitations and imbalances that are often found in the endurance athlete. We will discuss specific strength training and flexibility exercises to address these limiting factors.
9.30-10.30am – Seminar 2:
How, When, Why to Train for the Nordic Skiing Leg of Winter Triathlon
Laura Creagan of New England Endurance Training
A good pair of nordic race skis and wax are small components of what makes a skier fast. Ski training does not begin when the first snowflake hits the ground. Summer is when nordic skiers are made. Technique, efficiency, endurance, power and skills are the keys to faster skiing.
In this session learn nordic ski specific training techniques, activities and drills; typical ski specific training performed throughout the year; training equipment and tools typically used for ski specific training; and we will briefly discuss ski equipment and waxing.
10.30-11.30am – Seminar 3:
Restoration and Regeneration
Dr. Brett Coapland, DC, CSCS, ART of Active Care
Dr. Coapland will provide you with techniques and exercises to keep you out of his office.
You will learn the importance of various release techniques that will help you prevent injury and recover faster during your training.
11.30-12.30pm – Seminar 4:
Key Bike and Run sessions for Winter Triathlon
Kurt Perham, USAT LIII Coach, NENSA Nordic Coach
After a summer on your tri bike and running track, it’s time to transition to some snow fun!
This session will look at the technical and physiological difference between TT style triathlon training and the demands of transitioning to the snow. Topics will be equipment, skills development, interval suggestions, and incorporating these into your current triathlon program.”
12.30-1.15pm – Lunch with Q&A
This will give to further opertunity to quiz the presenters on their topics. A video of last year’s winter triathlon event will also be shown during lunch.
Lunch will be provided (Sandwiches & Soup)
1.15-2.15pm – Seminar 5:
Annual Training Plan – Integrating Winter Triathlon Training for Summer Success
By Tim Crowley -TC2 coaching
Training and competing in Winter Triathlon may be the perfect supplement to your Annual Training Plan (ATP). Learn how to seamlessly integrate the disciplines and training demands of winter tri to make you a stronger fast athlete by spring.
We will take a close look at the transition, base and build phases to give you insight into the theory and practice of combining these two triple endurance sports into a more powerful and healthier athlete.
2.30-4.30pm – Clinics at Gunstock Mtn (3x40 min sessions):
You will be split up into 3 groups depending on experience and ability, so that you will get the most out of the sessions. Each group will rotate through the three 40 minute clinics to help compound the knowledge from the morning.
Please bring suitable clothing for being outside. Skis can be rented at Gunstock XC Center if needed.
If coaches attending the seminar do not wish to ski or bike on snow they can instead observe the instruction being given in order for them to be able to relate it back to their athletes. However playing in the snow is a blast and highly recommended!
Clinic 1 – XC Ski Waxing:
One of Toko’s Ski Wax technicians will guide you through the process of how to prep and wax your skis, including equipment and wax selection.
Clinic 2 – XC Skiing:
This will focus mainly on technique and drills to help you pick up the basics of XC Skiing or advance you existing technique.
Clinic 3 – Transitions, Running, and Biking on Snow:
This will show you how to ‘float’ across the trails and provide valuable information on how to be as efficient as possible on the snow and in transition.
4.45-5.45pm – Wrap up at Gunstock Inn:
We will go back to the Gunstock Inn for a hot beverage and explain how both the AM and PM sessions should have combined to give coaches and athletes the abilities to train for winter triathlon to help prepare for an excellent summer season and an enjoyable winter. This will be followed up by some Q&A with the presenters.
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