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: $20 (numbers limited to 6 people per session)
Sunday, 3:30pm Rotorua Aquatic Centre
Course Dates:
3rd April 2011
1st May
5th June
3rd July
7th August
4th September

Swimming for Triathlon Weekend
An intensive 2 day course starting Saturday morning to Sunday afternoon, during which time we will cover all aspects of swimming for triathlon.
• Race pace judgment
• Drills
• open water skills
• race starts
• Structuring swim training
along with appropriate land based core stability and stretching exercises.
During the weekend your stroke will be filmed and analyzed above and below water.
We will swim each morning for 2 ½ hours and the afternoons will be talks and discussions, land exercises and reviewing the video footage.

Cost: $200
Course dates: (Based at Rotorua Aquatic Centre)
Sat 11th & Sun 12th June 2011
Sat 9th & Sun 10th July 2011
Sat 10th & Sun 11th September 2011
Sat 8th and Sun 9th October 2011

BIKE

Bike Weekend 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 beginer, improver or those lacking in confidence.

Cost: $200
Course dates:
21st & 22 May 2011
19th & 20th November 2011

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 windtrainer.

COST $7 per session
Start mid-April 2011
See Rotorua Triathletes Training web page for more details

Bike / Run Sessions
Aimed at ALL levels, nobody gets dropped as we are either on a wind trainer or running defined loops! Takes off where the windtrainer sessions ended. Based at Blue Lake by the beach near the ski club, it is both inspirational and good to get out in the spring air. There is a mix on windtrainer segments and running segments interspersed throughout the hour long session. For those pure cyclists amongst you there is a bike only option! You will need your bike and your windtrainer and your running shoes.

Cost $5 per session
Wednesday Evenings 6:30pm @ Blue Lake
Stating from mid-October 2011

RUN

Run Technique Clinic with video analysis (aprox 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

IRONMAN AND 1/2 IRONMAN COURSES

1/2 IM Weekend Course
Aimed at ALL levels, for those doing a Half IM in 2010 / 2011. Starting on Friday evening we will over the weekend cover a timed 2k pool swim and and open water skills session in the lake, we will ride with full support the Rotorua and Karapiro 1/2 IM Bike courses and have a timed 15k(ish) threshold run during the weekend. Throw in a number of talks including nutrition and race prep combined with pointers, tips and great support over the 3 days and you have a course based on past feedback that people get an awful lot out of aswell as having a blast.

Cost: $250
Fri 4th to Sun 6th November 2011

IM Weekend Course
The Biggie! Aimed at ALL levels, for those doing IM in 2012. Starting on Friday evening we will over the weekend cover an open water skills session, 3K supported Lake swim in Blue Lake (distance will be temp dependent), threshold bike and run session and then on Sunday we travel over to Taupo to ride 1 loop of the IM bike course followed by one loop of the run course both fully supported. Also covered during the weekend is Race Nutrition talks and sampling!, discussions on race strategies, along with any questions or personal queries you may have about Ironman. The timing of the course at the back end of October gives you enough time to refine your training based on what you have learnt ad developed over the weekend to improve your race day.

Cost: $250
Fri 21st to Sun 23rd October 2011

2 Week Triathlon Training Camp
Join the camp for 1 or 2 weeks, 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 , technique development and some R&R in this awesomely beautiful location. Your weeks will be filled with coached sessions, fully supported group rides , structured technique sessions in swim and run, with under water and surface video anaylsis, talks and discussions; everything to help you get the most out your triathlon experiences. The 2 weeks are straddling the Blue Lake Multi Sport weekend; with duathlon, lake swim and sprint distance triathlon, held annually at the beautiful Blue Lake in Rotorua (participation optional!). 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.

Dates: 21st January to 3rd February 2012
Cost: tbc

Call Lawrence on 021807404
to book or for further information