Club Training Programs

The club will be providing members with a detailed training schedules for 2012.  There will be different programs targeting different race lengths.  Each week's schedule will provide you with run, swim, and bike workouts that target our key races for 2012; Ironman Canada, Subaru Vancouver International half, olympic, and sprint and the Peach Triathlon.

The schedule will provide members with all the workouts necessary using the club workouts as the base.

We expect the programs to be ready by early to mid January.

Stay tuned for more details

2012 Winter Swim Program

Details

Our renowned coaches and assistants will lead workouts to improve your form, strength and speed. There are 2 evening coached swims, 2 morning coached swims. On Thursday evening there is an elite lane for superior swimmers.

Non club members are welcome to swim with us.  You must however be a member of Triathlon BC for insurance purposes.

You must be able to swim 200m to join our program. Poor swimmers are welcomed as your technique will improve but this is not a learn to swim program

All swims are at UBC Outdoor Pool. 

Program

Night	Time	Coach*	Member Cost and Registration	Non Member Cost and Registration
Monday	1900-2000	Les Pereira	$135.00 REGISTER	$160.00 REGISTER
Wednesday	0630-0800	Bjoern Ossenbrink	$240.00 REGISTER	$265.00 REGISTER
Thursday	1900-2000	Mark Johnston	$135.00 REGISTER	$160.00 REGISTER
Friday	0630-0730	Bjoern Ossenbrink	$165.00 REGISTER	$190.00 REGISTER

 

* coaches subject to change

For more info contact the swim director, Donald Fast, at swim@pacificspirittriclub.org

BIKE PROGRAM

Sign into the Members Section to register

Saturday Long Bike Ride

This years weekly long ride bike program will be designed with the help of coach Bjoern Ossenbrink from Lifesport Coaching. There will be various pace groups for each race distance building up to the Subaru Shawnigan Lake Half Iron/Olympic/Sprint Triathlon on May 27th, Subaru Vancouver Half Iron/Olympic/Sprint Triathlon on July 8th, the Peach Classic Triathlon on July 15th, and Ironman Canada on August 26, 2012. The rides will be time based instead of distance based.

 

• Dates: January 28 to August 18 (Saturday mornings)

• Location: Rides start at Kitsilano Beach at lifeguard station at 8:30 am

• Levels: All riding levels

• Coached: Yes, volunteer coach for each group

• Cost: No Fee
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Winter Wednesday Night Spin Sessions 

Click here to register (members only)

Get a great workout and learn how to train more efficiently for maximum results.  This one hour spin bike training session will be based on heart rate training zones. Classes will begin with or be followed by a 30 minute core or brick workout including sport-specific stretches. Some of the benefits of taking the classes are:

• Learn how to work in your proper training zones for maximum results

• Learn tips on how to improve your cycling and become a more efficient cyclist

• Practice your brick transition

• Learn triathlon-specific core exercises and stretches to incorporate into your training program

• Learn how training indoors can compliment your training program
• 
  

• • Dates/Time: 12 weeks, January 11 – March 28, 6:30-8:00 pm

  • Location: Bental Centre Athletic Club: Lower Plaza, 4 Bentall Center

  • Cost: $124 + HST ($14.88) = $138.88

  • Level:  All Levels

  • Coached: Yes, Michelle Martin

 

The Bentall Centre offers complimentary towel service, shower products, and more importantly their bikes provide wattage gauges.  There are only 14 bikes so spots are limited!   

*  There are 14 bikes available for the clinic.  The clinic must be sold out in order for the classes to take place

 

About the Instructor:

Michelle is a certified instructor and has been teaching spin classes for over 12 years. Michelle has completed four Ironmans and several Half-Irons using heart rate based training. Her classes are focussed on training hard, having fun, and bringing people together towards a common goal.

 

Bike Training/Skills Series

There will be a bike skills and training clinic in the spring coached by Lifesport. This clinic has been highly successful and popular over the last two seasons and we are glad to be bringing it back.

 

• Dates: Wednesday evenings, 12 weeks - April 4 to June 20

• Time: TBA

• Location: Locarno Beach

• Level: All Levels

• Coached: Yes

• Cost: TBA
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Transition Skills Clinics

We will be offering several coached transition clinics throughout the spring and summer so that members can practice their transition skills. There will be tips on how to minimise your time in transition.

• How to organise your transition

• How to mount your bike with shoes already clipped in

• How to dismount your bike with shoes still clipped to bike

• Location: Spanish Banks Park (on grass near parking lot)

• Time and Date: TBA

• Cost: TBA
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Seminars

Throughout the season we will have a some information seminars. Below are some of the subjects that will be covered.

 

• Planning your race season

• Bike maintenance

• Ask a Pro Q&A

• Competing in World Championships

• Cost and dates TBA
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Training Camps

• Cost and exact dates TBA
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RUN PROGRAM

Tuesday Night Track/Tempo

PSTC’s weekly track sessions are a long standing tradition within the club. These workouts are led by PSTC’s committed track coach and help improve running speed, technique and endurance. These sessions are suitable for all skill levels and workouts can be modified depending on the needs of each athlete. PSTC’s track workouts are also very social and a great opportunity to meet other club members.

• Time: Tuesdays – 6 PM to 7 PM

• Location: Point Grey Secondary School Track (5350 East Boulevard, Vancouver)

• Workout Type: Interval workouts (track)

• Cost: No Fee

Wednesday Night Forerunners Clinic

These weekly interval sessions are hosted by Forerunners (Vancouver location) and PSTC club members have the opportunity to attend free of charge. These workouts are also suitable for all skill levels and will help improve speed, technique and endurance. Structured workouts are provided and lead by experienced coaches and runners.

• Time: Wednesdays – 6:30 PM to 7:30 PM

• Location: Forerunners (3502 West 4^th Avenue, Vancouver)

• Workout Type: Interval workout

• Cost: No Fee

Sunday Long Runs

• Time/Location: Exact time and location to be determined

• Workout Type: Long run

• Cost: No Fee

SOCIAL PROGRAM

"First Night" season kickoff

• Date: January 20, 2012

• Time: 6:30pm - 8:30pm

• Location: Aberthau Mansion - 4397 West 2nd Avenue, Vancouver

• Cost: No fee

 

Get Togethers

 

• Potlucks - April, May and October
  

• Barbeques - June and July

• May long weekend dinner

• Ironman Canada Barbeque August

• Holiday Party December

Pub Night

 

• Dates: 3rd Thursday of each month starting January 2012

• Time: 8:30pm
  

• Location: TBA