Train to Train – Strength & Conditioning with Turbo sessions at Nisus Fitness
Well, after 2 successful 12 week blocks with Nisus Fitness over the winter months, its time to prepare for race season with another 6 week block.
Train to Train Initiative
There is a lot of good advice, scientific research and resources out there on how to train effectively for the sport of Triathlon. These same principals are used by the pros and elite level coaches and the information is freely available out there. We are going to compile what you need to know.
Next Autumn, we are hoping to have a number of information sessions with the aim of training members on how to structure training sessions and tailoring their own training programs to prepare for their ‘A’ race of the season to follow.
This means that busy people with full time jobs, families and other commitments can focus their training and make those precious training hours as effective and efficient as possible.
This is still in the pipeline, but we will give a flavour of this in the next 6 week block with Nisus fitness. This block will be half Strength & Conditioning and half Turbo session.
The following are the Strength training phases:
- Anatomical Adaptation
- Max Strength
- Muscle Endurance and
- Strength Maintenance
As the racing season is nearly upon us, we will be concentrating on Strength Maintenance in the next 6 week block in the strength and conditioning part of the classes.
We will be training on the turbos to training zones. This is the most efficient and effective way of training. The pros and top elite coaches use these same principals. We will be sending information to attendees of the next 6 week block this weekend, on determining average and maximum heart rate and/or power and how to calculate training zones.
Ideally you should have a sports watch and heart rate monitor. If you have a power meter, better again. A bike cadence sensor would also be very beneficial, but not absolutely necessary. If you do not have any of this equipment, you can still train to zones based on the rate of perceived exertion (RPE), for which you do not need any equipment other than your bike and turbo trainer.
We will be sending information to registered attendees on how to determine these zones this weekend prior to the start of the block which commences this week.
Turbo Sessions will be facilitated by a number of Nisus Trainers including Tara Guerin.
Tara graduated with a BSc in Sport and Exercise Science from The University of Limerick in 2012. Since then she has worked with professional athletes in the UK and Australia. She as a performance specialist with The Altitude Centre in London, where she gained experience with Wattbike training and even worked with Pro Triathlete & multiple Ironman Kona World Champion, Chrissie Wellington. Sorry for the name dropping, but basically, we are in safe hands!!!
Tuesday is sold out, but there are places on Thursday.
Classes start at 8pm and will finish at 9:30. You can finish at 9pm if you are just doing strength and conditioning.
If doing turbo, you must have your own turbo trainer and bike (and an old towel).
Cost is Euro35 for six weeks + booking fee.
CLICK HERE TO BOOK YOUR PLACE
This block will start on March 29th (Tues) or March 31st (Thurs). The cost is subsidised, so therefore available to 2016 TTC members only.
Click on the following link for info on membership: http://traleetriclub.ie/club-news/tralee-triathlon-club-2016-membership
All new attendees will need to fill in a screening form. Click on the link below to download this form. Please bring this with you on the first night of classes that you attend.
Nisus screening form (1)