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total sport training

 in association with running coach Claire Smith and bioSPORT


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Brand spanking new for you in 2010, we bring you total sport Training in association with Running Coach, Claire Smith and our friends at bioSPORT. There are so many incredible off road events to choose and here's how we can help you get the most out of them....


Whether:
  • You're new to the trails, bush and coast

  • You want to get better/faster/more stable/more confident/beat your nemesis (don't tell them about the training!)

  • You want to joosh up your training with some new places to train and some new ideas

  • You appreciate the fun, confidence and safety that training in a group can provide


    Then Training is for YOU!



  • We have put together a schedule of both practical skills sessions and seminars built around the Race Calendar.

    Seminars will be headed up by biomechanist, Greg Pain at bioSPORT. These focus more on the educational side of technique, race-prep and performance - more info coming soon!

    We have identified which sessions are most useful for which event. SO, pick your event, then pick your training sessions
    OR, vice versa if you want a taster, come along to a TS Training session to help you make your decision. You don't have to be entered in an event to join us.

    Bring your questions and your sense of adventure and GET THE EDGE!


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    Get mobile with ClaireSmithPT!
    Fancy getting text reminders to your phone about your training sessions? Then get online and sign up for Claire's Twitter updates!

    Simply login to www.twitter.com - and sign up (its free!) for an account, or if you already have one then add Claire to your follow list.

    "ClaireSmithPT"

    http://twitter.com/ClaireSmithPT


    Click to visit Claires new Twitter account!
    total sport Training Schedule - May to September 2010
    ALL Saturdays

    Download the January - May training schedule- click here (730kb xls)

    Download the May - September training schedule- click here (26.7kb pdf)
    Beginners Guide to Off Road
    Are you new to off-road? Are you a walker or jogger who wants to learn how to gain confidence and stability when the terrain gets a little rough? Then this is the skills session for you! We cover good walking and jogging posture and how that applies to trail-running. We teach you how to increase your stability and balance, thus minimising your chance of injury.
    GetaBetaGrip Been running off-road for a while now, but want to upskill? Learn how to deal with challenging terrain, improve your stability and agility and stay upright. We will also spend some time going through some key strength exercises that will help you increase your stability.
    Hills 101 Learn how to ascend efficiently and with good running posture, how to descend with confidence and stability, how to conserve energy, know when to run vs when to walk and why.
    Hills 201 Combine the terrain-based skills of GetaBetaGrip with the Hill techniques of Hills 101 on more challenging trails - take it up a notch and GET THE SKILLS TO BEAT THE HILLS!.

    (you don't have to have done GetaBetaGrip and Hills 101, but it its recommended if you are new to trail-running or really struggle on the hills)
    MTB Skills 101 "Want to avoid blowing your quads out on the big rides?

    We'll break MTB'ing down into its biomechanical components focussing on tempo riding and climbing - get those hammies and glutes doing what they're designed to do: DRIVE THAT BIKE FORWARD FASTER!"
    MTB Skills 201 Build on what you learned in MTB 101...

    Take the fundamentals of Basic Riding Biomechanics to the next level! We'll put you under high load, get you working your butt off (literally) and see just how efficient you actually are. Moderate to hard climbs, technical turns, and power-based flats - LEARN WHY YOU SHOULDN'T NEED YOUR SHOCKS LOCKED-OUT!
    In-house Seminars Brought to you by the sports conditioning gurus at bioSPORT, these in-house educational seminars will really give you the edge when it comes to your sporting performance and keeping injuries at bay. Very valuable information, whatever level you're at.

    Venue: bioSPORT, 119a Wellesley St West, Auckland CBD
    DATE: TIME: SESSION: DETAILS:
    Sat April 17th
    8am - 9.30am
    GetaBetaGrip - Okura Okura Bush Walkway
    Good training for:
    all Xterra Series runs, especially #1
    Sat April 17th
    8am - midday
    20km or 30km Group Training Run Riverhead Forest. 20km or 30km off road group run taken by James Kuegler (winner of The Dual Marathon).

    Your chance to ask the pro all your questions. Don't worry - all levels catered for. This session is perfect for your peak training run if you've entered T42 or just want a great leg turnover!
    Good training for:
    Excellent peak run for T42 entrants
    Sat April 24th
    8am - 9.30am
    Beginners Guide to Off Road Auckland Domain
    Good training for: all Xterra Series runs, especially #1
    Sat April 24th * NOTE: EVENT: Anaconda Waihi
    Sat May 1st * NOTE: EVENT: T42
    Sat May 1st
    8am - 9.30am
    Hills 101 Auckland Domain.
    Good training for: all Xterra Series runs, especially #1
    Sat May 8th
    8am - 9.30am
    Beginners Guide to Off Road Auckland Domain
    Good training for:
    all Xterra Series runs, especially #1
    Sat May 8th
    10am - 11.30am
    Hills 101 Auckland Domain
    Good training for:
    all Xterra Series runs, especially #1
    Sunday May 16th * NOTE: Event: Xterra #1 - Hunua
    Sat May 22nd
    8am - 9.30am
    Beginners Guide to Off Road Auckland Domain
    Good training for:
    all Xterra Series runs, especially #2
    Sat May 22nd
    10am - 11.30am
    Hills 101 Auckland Domain
    Good training for:
    all Xterra Series runs, especially #2
    Sat May 29th
    8am - 9.30am
    GetaBetaGrip - Riverhead MUD Riverhead Forest
    Good training for:
    all Xterra Series runs, especially #2
    Sat June 5th * NOTE: Queen's Birthday Weekend - No training
    Sunday June 13th * NOTE: Event Xterra #2 - Riverhead
    Sat June 19th
    7.30am - 9.00am
    MTB Skills 101 Riverhead Forest

    Sat June 19th
    8am - 9.30am
    Beginners Guide to Off Road Auckland Domain
    Good training for:
    all Xterra Series runs, especially #3
    Sat June 26th
    8am - 9.30am
    Hills 201 Kauri Point Centennial Park at Northcote
    Good training for:
    all Xterra Series runs, especially #3
    Mon June 28th
    6.30pm-8pm
    (+ Q and A time)
    BIOMECHANICS OF RUNNING
    "Learn the 3 secrets of a trail running champion!"

    Venue: bioSPORT, 119a Wellesley St West, Aucland CBD
     
    Saturday July 3rd * NOTE: Event Xterra #3 - Waiuku
    Mon July 5th
    6.30pm-8pm
    (+ Q and A time)
    BIOMECHANICS OF MOUNTAIN BIKING

    "It’s NOT all about the QUADS!!!

    Venue: bioSPORT, 119a Wellesley St West, Aucland CBD

     
    Sat July 10th
    7.30am - 9.00am
    MTB Skills 201
    Woodhill Forest
     
    Sat July 10th
    8am - 9.30am
    GetaBetaGrip – Woodhill SAND Woodhill Forest
    Good training for:
    all Xterra Series runs, especially #4
    Sat July 17th
    8am-9.30am
    Hills 101 Auckland Domain
    Good training for:
    all Xterra Series runs, especially #4
    Sat July 17th
    10am-11.30am
    Beginners Guide to Off Road Auckland Domain
    Good training for:
    all Xterra Series runs, especially #4
    Mon July 19
    6.30pm-8pm
    (+ Q and A time)
    BIOMECHANICS OF SWIMMING "The Coil in the Core!"

    Venue: bioSPORT, 119a Wellesley St West, Aucland CBD
     
    DATE: TIME: SESSION: DETAILS:
    Sunday July 25th * NOTE: Event: Xterra #4 - Woodhill
    Mon July 26
    6.30pm-8pm
    (+ Q and A time)
    BIOMECHANICS OF KAYAKING "How to create more power in the catch with less effort!"

    Venue: bioSPORT, 119a Wellesley St West, Aucland CBD
     
    Sat July 31st
    8am - 9.30am
    Hills 101 Auckland Domain
    Good training for:
    all Xterra Series runs, especially #5
    Sat August 7th
    8am - 9.30am
    Hills 201 Kauri Point Centennial Park at Northcote
    Good training for:
    all Xterra Series runs, especially #5
    Sunday August 15th * NOTE: Event: Xterra #5 - Whitford
    Sat August 21st
    8am - 9.30am
    GetaBetaGrip - Shakespear Coastal Shakespear Regional Park
    Good training for:
    all Xterra Series runs, especially #6
    Sat August 28nd
    10am - 11.30am
    Hills 201 Kauri Point Centennial Park at Northcote
    Good training for:
    all Xterra Series runs, especially #6
    Sat Sept 4th * NOTE: Event: Xterra #6 - Shakespear

    1:1 COACHING for 2010 Speights West Coaster
    12 week programme starts Monday August 23

    DATE: TIME: SESSION: DETAILS:

    Last workshops before the end of XTERRA SERIES!

    Saturday August 7th , 8am-9.30am

    or/ Saturday August 28th, 10am-11.30am

    Hills 201 Kauri Point Centennial Park, Northcote
     
    Saturday August 21st, 9.30am-11.30am GetaBetaGrip - (Shakespear Regional Park) Coastal Running Shakespear Regional Park
     
    Your Coach
    Heading up Training is Running Coach and Personal Trainer, Claire Smith.

    Ask Claire where her 'happy place' is, and she'll tell you its on a native bush trail in a pair of running shoes.

    She blames her parents of course:  Tramping-mad-botanists who dragged her round NZ's great tracks from the age of dot, which later combined with an affinity to running, to unleash her inner trail runner! Its a beautiful thing, and she's determined to convert as many road-runners as she can, to leave the harsh footpaths and carbon monoxide behind them, and experience what Godzone really does best!

    As a trainer, Claire's 100% attention to her clients' needs sees her working with a lot of runners in post-injury strengthening, those wanting to improve the way running feels and gain the results they want to achieve. She tailors programmes at a level to encourage and challenge, allowing the runner to progress steadily and safely with a decreased chance of injury.

    Claire has a real passion for facilitating that 'Eureka!' moment in runners and her attention to form means her sessions are so much more than just a group run.

    This flows into her group training. A real passion for facilitating that 'Eureka!' moment in runners and her attention to form means her sessions are so much more than just a group run.

    You will come away with more tools in your running toolbox, allowing you to feel more confident, improve on your times, minimise risk of injury and ultimately, ramp up the enjoyment factor at your chosen Event!
      Claire Smith
     
    Cost:
       

    All sessions are $40 for your first Training Session or $35 for any you register for after that right throughout 2010.


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    Contact and Registration:
       

    Register now!

    click here to download the registration form (779kb excel file)

    (generic for all sessions) - fill it out and send it Claire using the email address above - easy peasy!

    Or contact claires@totalsport.co.nz if you have any questions.

    Once registered and paid, your place is confirmed and you will receive all the details for your session.


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    Cancellation Policy:
       

    Please note that due to the limited numbers and the nature of these training groups, there is a 24 hour cancellation policy in place.

    If you cancel within that time, you will still be charged the full amount.
    Cancellations with more than 24hours notice will be credited to a future training session of your choice.


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    Personalised Training Programmes
       

    Please contact Claire or Greg if you have some specific running goals in mind and would like a structured and periodised programme to get you there in the best way possible!

    Claire Smith
    claires@totalsport.co.nz

    Greg Pain
    greg@bioSPORT.co.nz




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