Winter workouts start Monday January 4, 2010
TriFactor has three (3) indoor workouts per week, plus three free (uncoached) swims at the Cindy Klassen Rec Centre (formerly the Sargent Park Pool) at 999 Sargent Ave. This facility was given a dramatic facelift last year with the addition of a track and weight room on the second level, as well as a library (below). Free parking is available off Sargent in a large lot in front of the facility. We have access to the showers and lockers (available for daily use for .25).*All workouts will follow the training program set out at the beginning of the season*
If you are not a member of TriFactor but are considering joing a team, please contact us.
Workouts
Monday - Brick workout, 7:45 pm. CKRC
An hour-long workout, +/- 10 minutes. This combination of biking and running trains the body to transition between the two disciplines. It will typically start with a warm-up on the bike and drill sets. Track intervals are mixed with bike intervals. Cool down on the bike. Stretching.
Wednesday - Track workout,
7:45
pm. CKRC
An hour-long workout, +/- 10 minutes. Following a minimum 10 minute
warm-up jog, we will do drills and speed sets. Then a track workout is
assigned, which can be completed individually or in small groups of
people training at similar speeds. Workouts build on intensity and
repetition through the winter. Cool down with a 10 minute jog and
stretching. The beauty of track workouts is that speed doesn't matter,
because no one ever gets more than a lap ahead or behind :)
Saturday - Long bike workout, 9-11am. CKRC
This two hour workout will typically start with a warm up on the bike,
followed by a series of drill sets, intervals, a cool down spin and
stretching. Often members will do a short run after the bike (10-20
minutes) to build the bike to run transition strength. Workouts follow
month-long modules of base, strength and speed training.
If 2 hours seems intimidating, don't let it be. The workouts are designed so that everyone benefits from the work; all drills and durations can be adjusted to meet your needs or abilities. Talk with Jason before a workout if you have any concerns about length or intensity, and he will suggest modifications that fit for you. Many people cut the workout short if 2 hours is too long (everyone has family commitments!). Some members start early and some stay longer. The group workout is all about motivation and camaraderie.
Sunday - Long run, outdoors, 9:00 am.
Regular start location: Duck Pond shelter, Assiniboine Park
Regular start location: Duck Pond shelter, Assiniboine ParkThis is typically a long, slow distance day. We will try to loop our runs to encourage more members running together (those doing shorter distances will break off or join part way through).
Membership includes all facility time (track, bike and swim time) through the indoor season.
*****
We welcome prospective members to try us out for 3-4 workouts. Please contact us.
if you would like to try a bike workout and don’t own a trainer (heavy stands that enable a bike to be ridden in place) we can equip you with a team-owned trainer during your try-out.
