total sport Training

total sport training

in association with running coach Claire Smith and bioSPORT

Background

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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http://twitter.com/ClaireSmithPT

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!

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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