TrainingPeaks

We are now using TrainingPeaks to prescribe, plan, communicate and monitor our ETS Customized client's training plans!  Having used it for the past 3 months has really helped me streamline communication and monitoring of my client's progress and address any issues that arise from their daily reports.

A major feature of TrainingPeaks is the ability for clients to upload their power metre, gps and heart rate files quickly and easily into their TrainingPeaks account.  When linked to their coach's account, their coach can view the file in all it's detail and analyze the file in a number of different ways to monitor the workouts completed.  This is a great feature "if" clients actually upload their files regularly for their coach to review.

A common "complaint" from clients has been how best to upload their files.  In the past an athlete would download their data from whichever device they use into software native to that device.  This can be in different file formats making it difficult for clients to know what format a coach may actually require.  I have had client's email me files in .csv format only for me to determine that my analysis software can not open it due to a format error.  So we have to try it again.  Needless to say my inbox fills up quickly with all the raw data files.

I use an older SRM, Quarq Cinqo synced to Garmin 500 & 800 units and a Garmin 410 for running.  The process would be to download the SRM file into the SRM software then export to WKO+3.0 or TrainingPeaks along with download the data from my Garmin units to Garmin Connect then export them in the correct file format to WKO+3.0 and then TrainingPeaks.  As you can see there are far too many steps already...

The TrainingPeaks team offered a few years back the wicked Device Agent software which is pretty much a one-stop portal to upload/download files into the appropriate software of your choice (in this case however their software programs TrainingPeaks and WKO+3.0).

Since I use both of these software packages, the Device Agent works fantastic for me to easily upload my files into both programs.

The number of compatible devices is large and pretty much covers everything on the market to date and continues to be updated with new offerings as they become available.  More details can be found at the following link;

http://support.trainingpeaks.com/device-agent.aspx?utm_source=tp&utm_medium=newsletter&utm_campaign=coach_2_sept2012

Oh and there is both a PC and Mac version which makes it accessible to most people.

For further details and instructions checkout the link above and start uploading your files.  TrainingPeaks allows you to create a Basic account which is free and yes you can upload your files into your account where they can be stored versus on your computer if you so desire.

Technology can be so cool!

JVD

Quality Feedback

In coaching, feedback is a highly sought after commodity.  Coaches ask their athletes for feedback on how training sessions went for them.  Athletes ask for feedback in return from their coaches on how they are doing.

What gets lost however is a clear understanding of what quality feedback really is.  As an example, I often ask my clients to tell me how specific sessions or a week of training went for them in hopes they provide me some insight that will allow me to make adjustments to their training based upon the feedback provided.  In 6 out of 10 instances I get back "fine", "good" or "okay".  It is tough to determine much from that response.

In 3 out of 10 instances, I get a highly detailed report which often necessitates pouring a cup of coffee.  Truly enjoyable reads and lots of insight provided from which I can offer back feedback, praise, solutions to problems arising or address something the athlete may not have known was an issue.  Reading a historical perspective of a week's training logged with detail allows me to see patterns of positiveness as well as negativeness.  Perfect starting points for meaningful discussions and addressing potentially season ending issues.

What does the final person report with?  Nada.  Silence.  These are the difficult athletes to work with as we know very little of what is happening in their training and life.  Silence is a killer.

Starting in the fall of 2012, we will be utilizing Training Peaks software as a means to communicate with all our Customized Clients.  In the trial period thus far, I have found it a highly valuable tool to prescribe training programs, receive power meter or GPS files and receive and provide comments.  I have been using it myself and I find the accountability in logging my files and comments to be highly motivating.

The Endurance Coaching Team is expecting each of our athletes to diligently record, upload and post their data and comments in a regular manner so as to allow their coaches the ability to modify and adjust training programs in a more timely manner.

Uploading power or GPS files allows the coach to see what you actually did or did not do.  If a higher average or peak power value is recorded, we can inform the client of it and perhaps modify their training zones.  The same for running in which the software can calculate the impact of running on an uphill gradient had on your session.  The athlete may have thought they "sucked" that day but in fact when variables were factored into the equation, we can report back that no you did not "suck" today and were right where you needed to be.

Needless to say we are excited to offer this service starting this fall which will increase the communication between our coaches and athletes!

New Tacx Trainers!

By now everyone has either ridden or seen the new blue Tacx Flow trainers in our blue endurance training area. Feedback thus far has been great if only for the aesthetics of the new units.

There is an issue however that warrants a discussion to help people understand the units a bit more, that being the "accuracy" of the wattages reported by the units.

A critcism over the years regarding our older units were that they were "old" and beat up despite them in fact having all been maintained through the replacement of rear motor units, cables and computer heads. The only thing that was a mainstay from the first days of ETS classes were the Tacx aluminum "frames". In the first year we used them straight out of the box without any consideration as to their accuracy and real world applicablility. At races I would hear athletes speak of how they crushed our 5km time trials by riding in excess of 450W for 6-7min despite them remaining pack fodder in category 4/5 cycling races.

When I finally made the leap to a PowerTap hub direct force power meter (DFPM) I could finally work with "real" and consistent wattages reported through the strain guage technology embedded in the hubs. Long story made short, I performed a series of trials on randomly selected units while riding with the PowerTap wheel. I measured the power produced at the various slopes on the Tacx units in tandem with the power reported from the PowerTap and determined quickly that there was a vast difference in the reporting of power between the two units.

After many trials of changing the factory scaling in the Tacx computer and repeating the process, I was able to settle in on an acceptable range in which consistency was noted in the reported power for both units. The outcome was a reduction in the power that people were accustomed to riding at and a lot of "humbled" riders. In effect I helped to provide a more "real" world power perspective for people to train by. This was a shotgun blast to the ego for many.

Fast forward now to the past month and I have under gone the same process with several of the new units which I have calibrated to my Quarq Cinqo DFPM. This go around was less laborious for me as I was able to settle the scaling factor very quickly.

Now a few caveats to this.

First, I have noted a difference in reported wattages in the Tacx compared to the Quarq Cinqo if my inputted weight is not correct in the Tacx unit. My assumption then is for everyone to make sure they input "their" correct weight into the units and not my weight.

Second, the roll down calibration must be in the area of "0" to "+4" for the best results. So ensure that the correct pressure is applied to the rear wheel AND that you have 100psi in your rear tire. All my trials were constant at 100psi.

Finally, when doing short high intensity micro-bursts or intervals the reported average wattages will not be the same due to the reporting and recording average of the Tacx unit being slower than that of the sampling and recording rate of any DFPM. The DFPM is very sensitive to the application of force and will report near instantaneous wattage values - hence the reason to see such and up and down or on and off nature of power in a DFPM file.

When I performed a 3min and 20min time trial a few weeks ago, my 3min average wattage was 386W on the Tacx and 409W on the Cinqo. For the 20min time trial an average of 292W on the Tacx and an average of 294W on the Cinqo. I am quite happy with this result.

Where Did I Get That Number??

It seems I have gone and done it again confusing riders and coaches alike with my "70% of your 3min time trial wattage" guideline. As many of you ETS riders know our fall and winter tradition involves the task of performing two time trials at the start of the sessions and sometimes midway through or at the end. Many grumble and even stay home so as to avoid doing the 3min time trial, rest 12 minutes then ride a 20min time trial protocol.

When we started doing these time trials, I kept track of all the test numbers from each class so we could see how each person performed, to get a broader sense of how our participants performed and whether or not we could find that someone special who could become a "Pro" or at the very least an solid Provincial competitor. It was during that time that a trend or statistic emerged in which the average ETS participant produced for their 20min time trial approximately 70% of the power they did for their 3min time trial. There were some who did 80% and those who were in the low 60% range as there are always outliers.

Nothing voodoo or arbitrary about this from me. Just hard objective data.

I then began calculating 70% of each person's 3min wattage during the rest period and gave them that as a target or carrot to reduce the question "so Jack how hard should I go"? Many have heard me state "if you target this 70% wattage for the first 3min of your 20min time trial you will keep from starting too hard and fading and allow your aerobic system to catch up to the initial effort". After this initial 3min period is when we start to build our power production to improve upon that 70%.

The net effect has been an increase in the performance of our participants during their 20min time trials such that we often see achievements in the range of 73-76% of their 3min power for their 20min time trial result.

There are those who lack anaerobic capacity or mental tenacity to produce an optimal 3min time trial which leads to false wattages and therefore training ranges as their 20min wattages are at very high percentages of their 3min power (80-82%).

Additionally there are those who lack an adequate aerobic system in which the 3min time trial leaves them in a haze and unable to recover adequately for the 20min time trial and leaving them struggling for 20min and achieving in the range of 58-65% of their 3min power.

As the sessions progress and the general fitness of the riders increases, so to do their wattages for both their 3min and 20min time trials along with the 20min percentage of their 3min power.

Of course there are many other factors that can be noted and explain the variances but these are the typical two I will cite here.

Finally, I am often asked "how can improve and what can I do to get better"? My response is usually "you have to ride and/or train more" as most people only get in one to two rides per week and little else other than DH skiing, which is not training for cycling. Sorry.

JVD

Congratulations to Our B.C. Bike Race Competitors!

B.C. Bike Race 2011 Team of 2 Open Mixed Champions Mike Brown and Veronica Jarlehag!

Mike and VJ were treating this event as a "training" or warm-up event before their primary target Raid The North Extreme in July. VJ also won her category in the Salty Dog MTB Enduro back in May. They were both coached by our very own Jon Bird! Congrats to all of you and best of luck at the Raid.

Also completing the B.C. Bike Race were Grant Christie and his teammate Charlie Malone. The boys finished 7th overall in the competitive 2 person Team 80+ Veteran's category. Grant had put in a solid winter of training under the guidance of Jack VanDyk and despite some forced time off due to work obligations, Grant was able to succesfully complete the event.

The B.C. Bike Race is a grueling 7 day MTB stage race that is world renowned for the amount of sweet single track riding it offers all competitors. For more details check out thier website
http://www.bcbikerace.com/.

Important Notice!

I missed a Statutory Holiday in the Spring 2011 programs. The only programs affected are;

ETS Performance Threshold Training on Friday's course code 35187. Price has been adjusted to $88.00 member rate and $105.00 non-member rate.

ETS Triathlon Swim on Friday's course code 35200. Price has been adjusted to $100.00 member rate and $120.00 non-member rate.

Sorry for the changes.

JVD

Registration is open for ETS Spring Training Series

Registration is now open for our spring cycling and triathlon swim programs.


ETS Intensive Power Training
These cycling sessions are 90 minutes in length and will focus on the development of your anaerobic power and capacity. Don’t be scared of exploring your physical limits as these sessions will help you develop a higher level of mental toughness and boost your peak power. Often this form of training is neglected by endurance athletes however they can be great at stimulating a higher performance level than you realized. Consistent outdoor riding is just around the corner so be ready to drop the hammer on your competitors!

5 classes Member rate: $86 Non-member rate: $100

Mon Apr 4-May 2 10:00am-11:30am Code #35188
Wed Apr 6-May 4 10:00am-11:30am Code #35189

ETS Performance Threshold Training
A major objective in training for endurance events is to increase one’s functional or performance threshold power. This is a demanding zone to train in due to the nature of the longer intervals required to make these effective. The group training environment provides accountability, friendly competition and motivation for these 2 hour sessions. Boost your threshold power and see your times improve in competition!

5 classes Member rate: $110 Non-member rate: $132

Mon Apr 4-May 2 6:30pm-8:30pm Code #35183
Tue Apr 5-May 3 6:30pm-8:30pm Code #35184
Wed Apr 6-May 4 6:30pm-8:30pm Code #35185
Thu Apr 7-May 5 6:30pm-8:30pm Code#35186
Fri Apr 8-May 6 9:30pm-11:30pm Code #35187

ETS Triathlon Swim
Noon hour swim open to all triathletes preparing to enter the race season. Learn your swimming pace in order to maximize your training time and provide a more objective approach to your training. Training is now geared towards speed work and race specific intensity training. Our experienced swim coaches will help you set new personal bests this season. Pre-requisite: Must be able to swim 100m non-stop.
11 classes Member rate: $110 Non-member rate: $132

Fri Apr 8-Jun 24 12:00pm-1:00pm Code #35200

12 classes Member rate: $120 Non-member rate: $144

Mon Apr 4-Jun 27 12:00-1:00pm Code #35198

13 classes Member rate: $130 Non-member rate: $156

Wed Apr 6-Jun 29 12:00-1:00pm Code #35199

Register online, by phone or at Customer Service.

70.3 World Champion

The ETS crew would like to give a huge congratulations to Jim Fry with his win in the male 65-69 age group at Ironman 70.3 World Championships. Jim swam a race best 32:28 biked a 2:34:32 over 90km and followed it up with a race best 01:55:25 half marathon for the top spot at 05:09:13.

Jim has been a staple in the morning ETS classes over the last 2 years.


Congrats Jim next stop Kona!

ETS Winter 2011 Schedule

Thank you for everyone’s patience as we sort out the Winter 2011 program details. I have been waiting for a certain start date to the New Year as we re-open the main building. I was able to do a tour the other day to see how the roof replacement and internal renovations are coming along and I have to say things are looking amazing under the new roof! It will definitely have a brighter feel under there.

Many of you have asked where ETS will be moving to in 2011. When we start the week of January 10th 2011 we will be in our current location which is the Mezzanine with the great view. We are fortunate enough to be able to start early as the actual program start date for the main building is January 24th 2011. It is during that time that ETS and Tri Club programs may be re-located to a new area in the main building. This area has many pros to our current location and our previous location. Needless to say this will be a big project for me to help develop over the next few months. As we get closer to solidifying this potential relocation I will provide an update right here on our blog.

The following is our Winter 2011 Indoor Cycling and ETS Triathlon Swim schedule;

ETS ADVANCED BASE BUILDING: 2 hour sessions

10 classes $225 member $248 non-member

Mon Jan 10 - Mar 21 6:30-8:30pm Code #35000

Fri Jan 14 - Mar 25 9:30-11:30am Code #35004


11 classes $247 member $272 non-member

Tue Jan 11 - Mar 22 6:30-8:30pm Code #35001

Wed Jan 12 - Mar 23 6:30-8:30pm Code #35002

Thu Jan 13 - Mar 24 6:30-8:30pm Code#35003


ETS BASE BUILDING: 1.5 hour sessions

10 classes $170 member $187 non-member

Mon Jan 10 - Mar 21 10-11:30am Code #35005


11 classes $187 member $206 non-member

Wed Jan 12 - Mar 23 10-11:30am Code #35006


ETS TRIATHLON SWIM: FOR THOSE NOT LOOKING TO JOIN THE TRIATHLON CLUB

8 classes $90 member $100 non-member

Mon Jan 24 - Mar 21 12:00-1pm Code #35008

Fri Jan 28 - Mar 25 12:00-1pm Code #35010

9 classes $100 member $110 non-member

Wed Jan 26 - Mar 23 12:00-1pm Code #35009

Registration opens Monday November 22nd. Best bet is to call the Customer Service Desk to register (403.233.8393). For any questions please contact Jack VanDyk directly at 403.355.1259 or jvandyk@talismancentre.com.

JVD

Congrats to Katy Curtis!

The ETS coaching team would like to congratulate Katy Curtis for her "on-fire" performances this past season especially during the cyclocross season where she finished with a silver medal at the Canadian National Championships on November 6th 2010. Katy has been working with coach Paul Robertson who has been instrumental in helping Katy achieve a new level of performance this past season.

We look forward to seeing Katy continue her progression into 2011.

Well done!

2010 Fall Programs

Greetings to those who read this Blog from time to time! Despite it being the middle of summer we are busy preparing for the fall 2010 offerings for cycling and now swimming. Below is the schedule of programs being offered.

Registration opens July 25th 2010 for these programs. You can register by calling 403.233.8393.

Fall Base Building

Training for next season’s races starts now. These indoor cycling sessions are perfect preparation for cyclists and triathletes of all ability levels. We focus on developing your aerobic base and overall cycling fitness by training with power output and leading the athletes through motivating and specifically designed training sessions . Despite being the aerobic base building season we train hard but smart to help build your cycling fitness.

Fall Base Building 1 Mon 10-11:30am - 10sessions (Oct 4 - Dec 13) $165.00

Fall Base Building 2 Mon 6:30pm-8pm - 10 sessions (Oct 4 - Dec 13) $165.00

Fall Base Building 3 Tue 10-11:30am 11 sessions (Oct 5 - Dec 14) NEW! $181.50

Fall Base Building 3 Tue 6:30pm-8pm - 11 sessions (Oct 5 - Dec 14) $181.50

Fall Base Building 4 Wed 10am-11:30m - 11 sessions (Oct 6 - Dec 15) $181.50

Fall Base Building 5 Wed 6:30pm-8pm - 11 sessions (Oct 6 - Dec 15) $181.50

Fall Base Building 6 Thu 10-11:30am - 10 sessions (Oct 7 - Dec 16) NEW! $165.00

Fall Base Building 6 Thu 6:30pm-8pm - 10 sessions (Oct 7 - Dec 16) $165.00

Fall Base Building 7 Fri 10am-11:30am - 11 sessions (Oct 8 - Dec 17) $181.50

ETS Triathlon Swim

Noon hour swim open to all triathletes interested in refining technique to maximize your comfort, efficiency, speed and endurance in the water. Learn your swimming pace in order to maximize your training time and provide a more objective approach to your training. Learn under the guidance of our experienced coaches how to swim not just survive the water. Pre-requisite: Must be able to swim 25m non-stop.

ETS Triathlon Swim 1 Mon 12-1pm 12 sessions (Sep 20 - Dec 13) $120.00

ETS Triathlon Swim 2 Tue 12-1pm 13 sessions (Sep 21 - Dec 14) $130.00

ETS Triathlon Swim 3 Wed 12-1pm 13 sessions (Sep 22 - Dec 15) $130.00

ETS Triathlon Swim 4 Thu 12-1pm 12 sessions (Sep 23 - Dec 16) $120.00

ETS Triathlon Swim 5 Fri 12-1pm 12 sessions (Sep 24 - Dec 17) $120.00

Vernon Bike Camp Pictures

The first ETS bike camp went off without a hitch, beautiful weather, spectacular riding and great company made for a highly enjoyable 4 days. The group covered around 400km of riding including the daunting Ironman Canada course. A camp survey is in the works and will be out soon; as we are looking forward to input to kick it up a notch for next year.

Here is the link to the album.

Vernon Pic's

Enjoy!

Wed Spring Classes

Hey Gang,

Do to demand over May and June I have built a 2 hour ETS class that extends for 8 weeks. The sessions will start Wednesday May 12th (9:30am -11:30 am), and end on June 30th. The cost is 172.00 per person. When registering through the front desk please ask for course code 34716. As the weather permits I will try and do most of the sessions on the patio so bring a long sleeve shirt to warm up, sunscreen and sunglasses.

thanks,


Jon

ETS Spring Training Sessions

Registration for the Spring training sessions will begin on Tuesday February 16th 2010. Please note that you can now register online or by calling the front desk for any of these group training sessions.

ETS Triathlon Swim

Our coaching staff will assist triathletes in refining technique to maximize your comfort, efficiency, speed and endurance in the water. Learn your swimming pace in order to maximize your training time and provide a more objective approach to your training. Prerequisite: Must be able to swim 25m non-stop.

Course number (34591) April 7 - June 30 Wednesday 12-1pm - 13 sessions.
Cost: $117 members and $140 non-members.

Course number (34592) April 12 - June 28 Monday 12-1pm - 11 sessions.
Cost: $99 members and $119 non-members.


ETS Spring Indoor Cycling

Put the final touches on your cycling preparations before you hit the roads this season. These 1.5 hours high intensity sessions are designed to boost your overall cycling power and fitness and will take you out of your comfort zone. Reach a new level of fitness this year.

Course number (34523) Apr 12 - May 3 Monday 10am-11:30am - 4 sessions
Cost: $64 members and $77 non-members.

Course number (34524) Apr 7 - Apr 28 Wednesday 10am-11:30am - 4 sessions
Cost: $64 members and $77 non-members.

ETS Advanced Spring Cycling

Finish your pre-season training with these high-intensity sessions to build your peak cycling power, threshold power and overall cycling fitness. You will be ready to hit the open roads this spring and hammer your riding partners. Don't get dropped by the peloton this season!

Course number (34519) Apr 12 - May 3 Monday 6:30pm-8:30pm - 4 sessions
Cost: $86 members and $100 non-members.

Course number (34520) Apr 6 - Apr 27 Tue 6:30pm-8:30pm - 4 sessions
Cost: $86 members and $100 non-members.

Course number (34521) Apr 7 - Apr 28 Wednesday 6:30pm-8:30pm - 4 sessions
Cost: $86 members and $100 non-members.

Course number (34522) Apr 8 - Apr 29 Thursday 6:30pm-8:30pm - 4 sessions
Cost: $86 members and $100 non-members.

Course number (34614) Apr 9 - Apr 30 Friday 9:30am-11:30am - 4 sessions
Cost: $86 members and $100 non-members.

Endurance Training Systems Spring Bike Camp May 5th to 9th 2010.

The Endurance Training Systems (ETS) coaching team is proud to introduce our first spring bike camp in beautiful Vernon and Penticton British Columbia. For athletes looking to get in some solid cycling volume in preparation for the upcoming racing season, this is a great camp to build your fitness. Vernon is the home town of Jack VanDyk so he knows many of the great training routes through the area which is often overlooked to the more popular destination of Penticton B.C.

Camp participants will be treated to many of the North Okanagan’s finest training routes on roads with little traffic, flat to rolling terrain, climbing and a full schedule of training. We will also head down to Penticton for one day to ride the famous Ironman Canada bike course.

Tentative Schedule;

Tuesday May 4th Travel and check-in day.

Wednesday May 5th
9:30-11:30am Easy 2.0 hours group ride.

12-1pm Lunch break (lunch provided).

1:30-4pm Group ride with sprint training 2.5 hours.

4:45-5:45pm Optional running interval session for triathletes.

6:30-8pm Group dinner and camp overview.

Thursday May 6th

9-11:30am Silver Star foothills interval training session (hills!).

12-1pm Lunch break (lunch provided).

1:30-5pm Easy aerobic training group ride 3.5 hours.

6-7pm Dinner/free time.

7:30-9pm Training talk and Q&A session with coaches.

Friday May 7th

9am-2:30pm Long ride 5.5 hours.

2:30-3:30pm Break.

4-5:30pm Optional group hike in Kalamalka Lake Park.

6-7pm Dinner/free time.

7-9pm Preview of IMC bike ride and gear preparations.

Saturday May 8th

7-8:30am Travel to Penticton

9:30am ++ Ride the IMC course. Note not everyone has to ride
the “full” route or distance. We will establish short cuts
for those not interested in doing the full route.

4:30pm Travel back to Vernon.

7:30pm ++ Pub Night and group dinner.

Sunday May 9th

9am – 12pm Easy group ride up to 3.0hours.

1pm Travel home…

Our intention is to help keep costs down for this camp so we are exploring a few different options for accommodations in order to focus on the training. This will be dependent upon the total number of camp participants. Express your interest early so we can make the necessary arrangements.

What’s included in the fees:
• Coach led training sessions.
• Planned routes.
• Vehicle support on the longer training days.
• Basic mechanical support from coaches.
• ETS jersey.
• Two lunches.
• Sports nutrition products TBD.
• Coaches “chalk talk” sessions.

We will also have some items such as tires, tubes, chains, bar tape, derailleurs, cables and housing available for purchase if required however it is expected that each participant will have their bikes tuned up at a bike shop prior to the camp to ensure everything is in excellent working condition. SpeedTheory has offered to help camp participants with a bike check-up prior to leaving Calgary – more details to follow.

Cost: $550.00 for ETS Indoor Cycling Program participants and Talisman Centre
Triathlon Club members.

$650.00 for non-ETS and TC Triathlon Club members.

*Transportation costs, food beyond that provided and dinners are not included in the fees.

Registration:

A non-refundable $150.00 deposit is required at the time of registration. The remaining balance is due 30 days prior to the camp (April 5th 2010).

Cancellation Policy:
If you decide not to attend and have paid in full, you will be refunded in full minus the $150.00 deposit 31 days or more prior to the camp. No refunds will be provided in the 30 days prior to the camp.

Endurance Training Systems/Talisman Centre reserves the right to cancel this camp. We will do so at least 30 days prior to the beginning of the camp. In this event, you will be issued a full refund. ETS/Talisman Centre is not responsible for fees associated with planning your trip, such as airfare, alternative accommodations, car rentals etc.

Exceptions to this policy cannot be made for any reason, including weather or personal emergencies.

Equipment and Clothing items to bring:

 Bicycle cleaned, tuned and ready to ride.
 Helmet
 Jerseys at least 4 (short and or long sleeve)
 Shorts at least 4 pair
 Cycling tights.
 Vest and/or cycling jacket.
 Base layers 2 to 3 lightweight.
 Rain jacket.
 Arm and leg warmers.
 Socks ( DeFeet Woolie Boolies or some other Merino wool type).
 Cycling gloves short finger and/or full finger.
 Cold weather gloves.
 Cycling shoes.
 Cycling booties or overshoes for added warm and protection if required.
 Eyewear/sunglasses.
 Chamois cream.
 Small tote or backpack for anything you wish to keep in support vehicles.
 Heart Rate Monitor and/or Power Meter (Power Tap or SRM or other).
 Sunscreen???
 Toiletries for clean up between rides.
 Comfortable clothing in case you decide to join for the optional hike.
 Running gear for the triathletes looking for some extra training.

Bottles/mix/food: If you will be arriving before a camp begins, remaining afterward or have specific nutritional requirements, please bring what food/drink supplies you will need for yourself.


Bottom line is to come to camp prepared for any type of weather. In addition it is a good idea to be ready physically for these camps prior to coming in versus doing very little and then having the camp ramp you up. We will be doing a ton of riding in this short period so we advise participants to get in some longer rides outside in the three weeks prior to camp. It is typical that in the two weeks post camp you may feel tired as your body begins the repair process, especially when you drop back to your regular training volume. But by week three many should start to feel the benefits of the big volume which is perfect for those training for late May and early June races.

To register and secure a spot please contact Jack VanDyk at 403.355.1259 or jvandyk@talismancentre.com.

Welcome Taylor Dawn Hindle!

On Novermber 19th at 11:58pm Taylor Dawn Hindle, was born at 7lbs 15 oz, 19 inches long. Congratulations to the new parents Laurel and Matt Hindle.

Welcome to parenthood...

JVD

ETS Winter Indoor Cycling Programs

The ETS Winter Indoor Cycling schedule is now available to view and registrations are now being accepted. Once again these are sure to sell out quickly so please contact Jack VanDyk directly to register and avoid disappointment.

We will be moving the ETS training environment into the Fitness Mezzanine located in the building which is home to Gyms 4 & 5 as well as the Lindsay Park Physiotherapy Clinic which looks out into Lindsay Park.

There will be change rooms and showers during 2010, on both the Aquatic and Dryland sides of Talisman Centre, although there will not be an Executive Locker Room during this time. On the dryland side, locker rooms and showers will be located where the executive locker room is currently located. On the aquatic side, the locker rooms will be where the Foundation Lounge currently is, and showers will be built on the pool deck.

Due to the large laydown for the construction trailers, cranes and other equipment, Talisman Centre’s parking lot will be reduced to between 170 and 200 parking stalls onsite. Of course, we are across Macleod Trail from the Erlton C-Train station, and the #10 bus stops near the entrance to our parking lot.

Despite these challenges we are proud to offer the same number of indoor cycling sessions and a new and exciting training environment. The ETS coaching staff is looking forward to this new move!

ETS Advanced Base Building
Continue to build upon the Fall base building programs with these challenging 2-hour workouts designed to increase your overall cycling abilities. The perfect training program for long distance cycling and triathlon events.

Monday
6:30 pm- 8:30 pm Jan 4-Mar 22 (34264) 11 classes
Member $225 Non-Member $270

Tuesday
6:30 pm- 8:30 pm Jan 5-Mar 23 (34265) 12 classes
Member $245 Non-Member $294

Wednesday
6:30 pm- 8:30 pm Jan 6-Mar 24 (34266) 12 classes
Member $245 Non-Member $294

Thursday
6:30 pm- 8:30 pm Jan 7-Mar 25 (34267) 12 classes
Member $245 Non-Member $294

Friday
9:30 am-11:30 am Jan 8-Mar 26 (34268) 10 classes
Member $204 Non-Member $245

ETS Base Building – Winter

Continue to develop your aerobic base, pedal mechanics, cycling-specific strength and lactate threshold as well as VO2max and anaerobic capacity in a progressive manner leading into the cycling season. Individualized power training zones and a power profile will be developed for each participant to provide more accurate and
focused training.

Monday
10:00 am-11:30 am Jan 4-Mar 22 (34269) 11 classes
Member $176 Non-Member $211

Wednesday
10:00 am-11:30 am Jan 6-Mar 24 (34270) 12 classes
Member $192 Non-Member $230

If you will not be able to attend at least 60% of the course you wish to register for, please DO NOT register for it as we have had issues over the years with too many people not showing up regularly and taking spots that others can commit to. Please be realistic with your level of commitment.


As previously stated, ALL registrations will be processed through me and NOT the Customer Service Desk or online.

Registration Process:

1.Email or call me at jvandyk@talismancentre.com or 403.355.1259 with your course selection(s) from the list above along with cc# as I will process payment at the time of registering each person. Both methods are secure.


2.The date and time you send your email or leave me a voicemail will be used to process the actual order of registrations and as such makes this process "first come first served". There is no guarantee you will get the course(s) you select so register as soon as possible.


3.Once your registration and payment has been completed I will notify you of your registration(s).


4.A paper receipt will be provided upon participant request only.


Thank you.




Jack

Power Meter Seminar

Power meters continue to revolutionize how cyclists and triathletes train for competition along with optimizing one's race strategy. However, how many people really know how to use a power meter? This seminar will provide an overview of the various power meters and how the information collected can be of use to athletes and coaches.

Specific examples will be shown from actual racing and training power files.

If you are considering joining the "power revolution" this seminar will help provide you with the information to make an informed decision and how to do more than just observe your power numbers.

Presented by Jack VanDyk

When: Thursday December 3rd 7-9pm.

Where: Talisman Centre - The Riverview Room.

Cost $15.00

Please reserve your spot by contacting Jack at 403.355.1259 or jvandyk@talismancentre.com.

Sample Sale

Sunday Oct 19th

Thorncliffe Community Association
5600 Centre St. N.W. Calgary, AB
In the Thorncliffe Room

Everything must go, we need to make room for next years
samples and demos - everything at our costs!
Cash or Check only!
lO:00 am to 3:00 pm

skis, snowboards, snowboard bindings, ski wear, spring and
winter clothing, backpacks, tents, sleeping bags, helmets,
watches, heart rate monitors, cycling apparel, cycling
accessories, running apparel, running shoes, XC ski apparel,
XC ski boots, XC ski accessories, XC & alpine poles.
And much more!

Featured Brands - Kelty, Atomic, Head, Sunnto, Mountain Hard Wear, Halti, Flow, Line, Scott, Volkl, Uvex, Toko

Power Tap Clearout

Speed Theory has clear out pricing from PowerTap as they are changing distributors and getting rid of their stock. I have VERY limited quantities on the following at VERY reduced prices. Let me know BY THE END OF TODAY (october 8th) if you would like any of the following:



SLC+ $1849 (reg. $3560)

SL+ $1399 (reg. $2660)

PRO+ $1099 (reg. $1990)

ELITE+ $949 (reg. $1670)



This is a huge discount and there’s no for sure as to how many of them are left so the first to commit buying to buying them will get them.

darcy@speedtheory.ca