COURSES AND SESSIONS

SWIM

Swim Clinics with video analysis
This is an hours pool based session, where we assess your swim stroke and work on drills and techniques to improve the efficiency of your swimming to ultimately enable you to swim faster for longer. Part of the session is videoed both under water and from the surface and we will view this footage after the hour long swim. These sessions are aimed at all abilities from virtually non-swimmers to the more competent swimmer.

Cost: $85 per session
Book just for yourself or get a group of friends together and share the cost (numbers limited to 6 people per session). Give us a call to arrange a convenient date.

OW Swimming Confidence and Swim Session
a morning of confidence building and learning and refining OW swim techniques, followed by a Kayak supported lake swim (up to 3K) but shorter options also available, the session is followed with a very social sausage sandwich and OJ.

• open water skills
• Keeping out of trouble
• Siting
• race starts

Cost: $85 per session

Book just for yourself or get a group of friends together and share the cost (numbers limited to 6 people per session). Give us a call to arrange a convenient date.

BIKE

Bike Skills Day
1 1/2 days of improving how we handle our bikes. Starting on Sat morning and finishing on Sunday lunchtime. We will start by looking at the condition of our equipment and how to maintain it to get the most out of our ride. We will look at individuals riding position and change if necessary. We will then focus on how to handle a bike and practise practise practise, hill climbing, descending, cornering, turning in a narrow space, drinking while riding etc. We will also look at how to Time trail in a triathlon and how to bunch ride safely and with good training effect. This is a course aimed at the beginner, improver or those lacking in confidence.

Cost: $200
Book as an individual or get a group together and split the cost (Max 4 per session)

Windtrainer Sessions
Aimed at ALL levels; nobody gets dropped when you are on a wind trainer! Over the 20 weeks we will take you through the cycles of training, preparing you well for next season with sessions covering speed, strength and endurance. Great to train with a group on those cold winter nights. You will need your bike and your wind trainer. Held in Rotorua CBD

Cost $7 per session
Start mid-April 2013
See Rotorua Triathletes Training web page for more details

RUN

Run Technique Clinic with video analysis (approx. 1 1/2 hours)
Session to going through specific individual running technique and how to maximise for improved performance, the session will be filmed and played back to improve understanding and to aid improvement. Includes running drills and core stability work.

Cost - $100
Book as an individual or get a group together and split the cost (Max 2 per session)

IRONMAN AND 1/2 IRONMAN COURSES

1 Week Triathlon Training Camp
Join us on the 2nd year of this successful camp. Based around Rotorua but also taking in some of the New Zealand IronMan Course highlights at Taupo. The course is a perfect blend of good solid miles, individual coaching, and technique development in this awesomely beautiful location. Your week will be filled with coached sessions, fully supported group rides , structured technique sessions in swim and run, talks and discussions; everything to help you get the most out your triathlon experiences. This camp is perfectly timed for a pre taper structured blast of training for Ironman NZ. Whether it is preparing for upcoming races or just an action packed holiday doing the sport you love, this camp is for you whatever your ability. We can help with finding accommodation if you are from out of town. If you are interested please contact us for more details.

ONE OFF COACHED SESSIONS

1:1 Sessions
1 Hour in duration, swim, bike or run you choose. We will focus on what you want to achieve from the session. Swimming improvement, hill climbing etc.

Cost: $75 per hour ($65 for athletes on a your-coach training plan)

Triathlete Assessment Day (6 hours) Based in Upper Hutt
$250
Swim Assessment – Pool
Bike Assessment
Run assessment
Lactate test to set training levels
Goal setting and outline plan

Includes:

• Pool entry
• Lunch
• training set up cost waived for coaching packages
• Lactate test worth $95
• Report of days findings and lactate test results
• Video analysis

Cyclist Assessment Day (6 hours)
$250
Bike Assessment and technique session including some video analysis
Lactate test to set training levels
Core stability and stretches for cyclists session
Goal setting and outline plan

Includes:

• Report of days findings and lactate test results
• Lunch and morning or afternoon tea
• training set up cost waived for coaching packages
• Lactate test worth $95
• Video analysis

OTHER SERVICES

Lactate Testing
$95
When you exercise you produce lactic acid, as an endurance athlete if you produce too much lactic acid it will impair your performance. The Lactate Balance Point (LBP) is the physiological point at which you will recycle lactic acid as fast as you can produce it. This test takes you to the point just above where you are producing more lactate than you can process. The LBP helps us establish a number of training levels which form a base of the training plan. This test is used to help athletes from beginner to Professional get the most out of their training.

Call Lawrence on 021807404
to book or for further information