Your Coach
Your coach

COURSES AND SESSIONS With Lawrence Oldershaw

We are currently pulling together the calendar of events for 2014 / 2015 and will publish asap.

Sessions that are likely to be offered are listed below

Sessions are open to all with sessions free or at discounted rates for those on a your-coach training plan. Out of race season we will look to average 2 your-coach sessions per week (depending on demand)

SWIM

Swim Clinics with video analysis
An hours pool based session for 6 people at a time. 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: $20 per person / $15 for your-coach clients (6 people)

OW Swimming Confidence and Swim Session
A morning of confidence building and learning and refining OW swim techniques, followed by a Kayak supported sea/lake swim (up to 3K) but shorter options also available.

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

Cost: $20 per person / FREE for your-coach clients

BIKE

Winter wind trainer 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.

Cost: $15 per person / $5 for your-coach clients
Book as an individual or get a group together and split the cost (Max 4 per session)

Bike Skills Workshop
Improving how we handle our bikes. 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: $30 per person / $15 for your-coach clients

Spring Bike Run brick sessions
Spring is here, we take our wind trainers outside on the grass by Maraetai seafront. Sets differ each week (8 to 10 weeks) but we intersperse wind trainer bike sprints with run bursts from 2 mins to 10 mins. Great fun to be outside and its a fast paced enjoyable session and great prep for the pending season.

Cost: $10 per person / FREE for your-coach clients

TT series
Set courses starting on an aprox 32Km course running weekly. A great chance to get that competitive edge while getting in some great speed training.

Cost: $5 per person / FREE for your-coach clients

Supported 90K and 180K rides
Have confidence as the your-coach support car follows you around a preset course with spares, drinks, snacks and a ride home if needed!

Cost: $10 per person / $5 for your-coach clients

RUN

Winter Run Technique Series

blocks of 6 weeks training focusing on technique as well as developing a great base and later layering on speed.
  • Hill reps
  • 3 minute efforts
  • 2 x 20 min efforts

This series really improves your running and in conjunction with other runs during the week provides great winter run prep.

Cost: $10 per person / FREE for your-coach clients

Run TT
Evening session over aprox 10 weeks over a 5K course to build speed and get you used to racing.

Cost: $5 per person / FREE for your-coach clients

IRONMAN AND 1/2 IRONMAN COURSES

1 Week Triathlon Training Camp(depending on demand)
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.

Triathlon weekend camps
Focusing on different elements, a mix of technique development and getting the Ks in while training with a fun and motivated group.

 

tri coachCall Lawrence on 021807404
to book or for further information