WHAT'S ON

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 and you are invited to view this footage in the following week, which is a great chance to ask further questions. You are also provided with a report of your assessment and recomended drills for your individual improvement.These sessions are amed at all abilities from virtually non swimmers to the more competant swimmer.

Cost $20 (numbers limited to 6 people per session)
6pm Rotorua Aquatic Centre
Course Dates
13th May
10th June
8th July
12th August
9th September
14th October

Open Water Swim Course
Based over 4 weeks for an hour each week we spend the first 2 sessions in the 50m outdoor pool. In our wetsuits we start by gaining confidence in the water, we practise various water skills that will help you get the best out of your open water swimming experience, you will learn how to get out of trouble in a bunch of people, how to swim with a bunch to your advantage, how it sight where you are going etc. The second half of this course will see us up at Blue Lake putting these skills into practise and building confidence in the real open water environment.

Cost $70
6pm Weeks 1&2 Rotorua Aquatic centre, weeks 3&4 Blue Lake
Course dates
Week 1 28th October
Week 2 4th November
week 3 11th November
Week 4 18th November

BIKE

Bike Skills Day
5 hours of 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 forcus on how to handle a bike and practise practise practise, hill climbing, descending, cornering, turning in a narrow space, drinking while riding etc. This is a course aimed at the beginer, improver or those lacking in confidence.

Cost $100
12 noon to 4pm, Rotorua area
Course dates
Sat 5th June
Sat 3rd July
Sat 7th August

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 Tues 20th April 2010
Lynmore School Hall
6pm

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 13th October

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 $200
Fri 5th to Sun 7th Nov

IM Weekend Course
The Biggie! Aimed at ALL levels, for those doing IM in 2011. Starting on Friday evening we will over the weekend cover an open water skills session, 3K supported Lake swim in Blue Lake, threshold bike and run session and then on Sunday we tracel 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.

Cost $200
Fri 3th to Sun 5th Dec 2010

Call Lawrence on 021807404
to book or for further information