We have added a monthly ”TEAM NIGHT” to the mix of activities for team members. This ‘once a month’ meeting will provide several benefits to all members. First and foremost, ‘Team Night’ will be set up as an informative club meeting for members to keep up with what’s going on (upcoming events, races & results, activities, discounts/deals etc.). Most of the info will also be covered in the monthly email newsletter, but some people don’t read the newsletter and others prefer to hear things in person. There will also be a segment each month dedicated to Training Talk. One of the EPC coaches will talk about training objectives for the month and how you can put them to use in your own training. Lastly, there will be a ‘Product of the Month’ presentation from a representative of a specific product brand that will show off the latest and greatest product AND offer a discount purchase opportunity on that night to those who attend. We are working on having some snacks & refreshments as well; so at the very least, you can come and meet some fellow team members, enjoy an refreshment, and get more involved! Also a great time to bring friends and training partners to see what we’re about, see the new shop and consider joining the team.
‘Team Night’ will be held every month on the FIRST Wednesday of the month from
6:30-7:30 pm at Adrenalin Cycles. The first meeting will be April 4th. Lots of racing coming up to talk about and get organized and more weeknight training being added to the calendar to discuss. The POM (Product of the Month) will be
First Endurance Nutrition and we’ll have some free give-aways and good discounts to be had so you can stock up for the year! If you’re not already a Team Adrenalin/EPC club member you can still plan to attend. Meet some members of the club, see what we’re up to, and then you can consider joining the club and making it part of your training and racing routine for 2012!
The second installment of the GMRC/EPC Winter Training Series.
With our technique sound and efficiency improved, it’s time to begin building that aerobic base with longer intervals at aerobic efforts. Join us for Swimming sessions on Tuesday/Thursday from 6:30 – 7:30 am and Stationary Trainer sessions also on Tuesday/Thursday at 6:15 – 7:30 pm. In the pool we are working on lengthening our strokes and building “efficient endurance” in the water with technique enhancement. This block will set us up for strength development in the third block and finally speed and power in the final block. Currently we are have a group of 8-12 swimmers at each sessions, which we divide up into lanes based on current ability levels. On the bike we are continuing to build strength & technique with our ILT’s, maxing out our ‘climb’ at 30 minutes and beginning to add surges to the equation to begin boosting the effort level and improving our fitness on the bike. Our bike group is at 12-15 riders and geared towards all abilities from beginners to elite getting solid bike training in over a relatively short period of time. Maximize your time, training and technique by joining us in round two! Pricing starts at $48 for the 3-week (6 class) block, dropping from there with discounts for Team Adrenalin members, EPC athletes and multiple group sign-ups.
Mark your calendars for February 8th for ‘Team Night’ at Adrenalin Cycles.
The new shop in Highlands Ranch will open and all Team Adrenalin p/b EPC members are invited to stop in between 6-9 pm for a meet & greet of the Adrenalin Cycles staff, chat it up with fellow team members, and get some incredible discounts from the vendors that will be on hand to show off the latest and greatest products! This is the night to stock up on all the gear and equipment you need/want for your 2012 season as the discounts will be the BIGGEST & BADDEST they will be all year. Brands on hand thus far include:
- Cannondale
- Felt
- Orbea
- Giro
- Shimano
- SRAM
- Reynolds
- Zipp
- Ritchey
- CycleOps
- Continental
- Schwalbe
- PowerBar
- First Endurance
Discounts will be AMAZING (either side of wholesale, depending on brands!), so start making your list, then making dinner for your spouse, cleaning up the house, and earning your ‘brownie points’ at home so you can reap the savings and get the gear you want!
Also available will be our NEW 2012 Team Adrenalin kits! You can try stuff on and buy what you like at great prices as well. DO NOT miss this great event!
We have some great NEW (or returning) services to offer our coached athletes, Team Adrenalin members, and anyone else looking for some training assistance in 2012. The fantastic EPC Training Lab is just about finished and ready for it’s grand opening in the coming weeks. Stay tuned for more specific info and images of the LAB in a future post. Until then, here is what we have lined up for training service offerings…
- Lactate Threshold Testing
Being able to accurately identify your training zones is a necessity to effective endurance sport training. Estimating your zones can get you started, but defining them through laboratory testing will ensure you are not wasting any time or energy at the wrong effort level. Training just a few heartbeats, watts, or seconds per mile harder than necessary can compromise your ability to recover and ultimately lead to fatigue and overtraining. Through testing your blood lactate levels at increasingly higher work rates (either on a Computrainer® or treadmill) we can pin point exactly where your transition from aerobic training to anaerobic training occurs, and subsequently identify your training zones. By testing periodically throughout your training season you can also note your progress in the terms of more power on the bike and faster paces on the run for the same effort.
- Bike Testing = $100
- Run Testing = $100
Swimming is often the hardest thing to learn when taking on a triathlon. That’s because swimming is much more than simply building aerobic fitness, as is much the case for the cycling and run segments. Swimming is much more about technique and being able to reduce your drag in the water and create a strong and effective pull. The best way to accomplish this is through one-on-one coaching with video review so you can see where you need to focus your attention to make improvements. Swimming in an Endless Pool® with mirrors allowing you to see yourself swimming in real time, along with video analysis, and a coach to help you identify your trouble spots is invaluable! After the sessions you will be armed with a better understanding of what you need to do, and the drills you can practice on your own between sessions to make the progress you have always wanted in the water. Training sessions are 30 minutes long and will save your video files in an online library you can store and access them on your own at home. READ MORE
I am a big fan of developing proper technique and reducing drag in your swim stroke before trying to increase the distance you swim (endurance) or the velocity you swim at (speed). As triathletes, we are are getting plenty of aerobic training on the bike and run. What limits the majority of triathlete swimmers is poor technique resulting in large amounts of drag that you must overcome. Good swimmers, those that have swam for a hefty part of their lives on swim teams, have developed great form and have little drag to fight in the water, resulting in a long smooth, powerful stroke that moves them at higher speeds. They are the lucky ones!
The rest of us “non-swimmers” have to constantly fight drag and worse yet, the faster you swim with bad form, the more drag increases and the harder you have to work!
READ MORE
Innovative research and design is FINIS’ highest priority. This dedication has resulted in truly unique products such as: the Swimmer’s Snorkel which is recognized as the paramount tool to improve a swimmer’s technique and the Z2 Zoomers fins which demonstrate an intimate understanding of swimming musculature, hydrodynamics and engineering. Their swimming tools are among the best we’ve seen here at EPC and not only do we encourage their use in the coaching we provide, but we use the tools ourselves in own training! FINIS has partnered with EPC for 2011 and is offering all our athletes and friends a 20% discount on all orders from their website. We encourage you to take a look at what they have to offer and try these great training tools out for yourselves. Some of our personal favorites are the Tempo Trainer (great for improving running cadence as well as swimming), the Freestyle Snorkel for drill work, PT Paddles for improving your high-elbow catch, and the Freestyler Paddles for improving your hand entry and power application.
Use the discount code EPC20 when checking out to receive your 20% discount! Go to www.finisinc.com to learn more.
-EPC
