winter gym training

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mfarnham
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Joined: Sat Dec 08, 2012 9:56 am

winter gym training

Post by mfarnham » Fri Nov 23, 2018 2:07 pm

Based on conversations with members, youth coaches, and local physios in recent weeks, Lister Farrar (club coach) has proposed a 12 week sequence of twice weekly (1.5 hours per session) gym workouts for club members, with plans to start in December and run through February or March. They would be held Tuesday and Thursday evenings from 6:00-7:30 at Maria Montessori Academy off Gordon Head Road. Cost for the 24 sessions (36 total hours of training) would be $340. We need 20 people paid up to break even, so we'll run the clinics if we get at least 20. Administratively and planning-wise, drop-ins with daily fees are difficult, so we're asking people to be either all in or all out.

Free Open House workouts will be held December 4 and 6 at Maria Montessori from 6:00-7:30pm. Workouts will be different on the two days so consider coming to both. Come and see what it's all about!

More details below my signature.

Martin

*****
Lister's Coaches Corner article about these workouts (copied from The Rivet) follows:

Maybe you’ve seen the images of 16-year old Sarah Van Dam squatting the equivalent of a fridge, and Riley Pickrell (also 16) doing planks and jumping exercises. But, that’s just for pros-to-be, right?

Not at all. All athletes depend on a healthy musculo-skeletal system to train well in their chosen sport. And any sport-specific training (such as cycling hard 3+ days a week) often comes with glitches: muscle imbalances, tightness, instability, etc.

Many of our lifestyle choices also lead to physical constraints that inhibit movement and can even lead to injury. Sit all day? That can lead to tight hip flexors, which inhibit hip extension, and can even lead to a foot injury (as my son learned).

The bike supports your weight, which allows you to train relatively injury free, but weight-bearing exercise is important for bone and joint health. Know any cyclists who’ve broken a hip?

The Tripleshot Youth Program recognizes this, (e.g. adolescent girls can have bone density issues without weight-bearing exercise), and adds gym, games, strength training, and hikes to the program to keep the kids healthy and in prime shape. And it seems to be working. We have a low overtraining injury rate, happy kids, and good results in competition.

Now that we've experimented on the kids…
;)
…I thought we should bring this sort of cross-training to the rest of the club.

I’m proposing a 12-week winter indoor gym program for Tripleshot members. We’d meet Tuesdays and Thursdays from 6:00-7:30pm at Maria Montessori Academy, 1841 Fairburn (off Gordon Head Rd). Training would/could include

*Body-weight workouts led by the fabulous Nick Patenaude—no workout is ever the same.
*Strength training by track cyclist Khyl Orser. Khyl has taught strength training to athletes across a range of sports, including to the football team at StFX.
*Core strength and stretching specific to cyclists’ needs
*Indoor team handball.
*Possible trainer workouts and body-position checks as substitutes for rides when the ice sets in (bring your own trainer and bike).
*Possible guest presentations by local physios and bike fitters.
*Overall a mix of stretching, strength development, agility training, and fun with friends.

Fees charged will cover specialized coaching (2 coaches present for most 1.5 hour sessions) and will allow us to make some equipment purchases for the gym at Maria Montessori Academy (we can use this equipment in our classes, but we’ll gift it to MMA so their kids can use it too). In exchange, MMA won’t charge us rent.

I’m proposing a $340 flat fee for 12 weeks (24 sessions at 1.5 hours each). That works out to less than $9.50/hour for varied, multi-discipline workouts designed for cyclists and with 2 coaches present at each workout. This compares very favourably with the per hour rate for a 20-pass spin or yoga class, and you're likely to get more individual coaching attention and cycling-focused yet varied workouts. We’d need 20 members to sign up in order to break even. If we get those 20 members, we can run the workouts. If we get more than 20 members signed up, any budget surplus from the workouts will be split between the youth program and the adult side of the club.

Interested? Come to one or both free Open House Workouts. Tuesday December 4 and Thursday December 6 at Maria Montessori Academy, 1841 Fairburn, Saanich. 6:00-7:30pm both days. Workouts will be different at each open house.

mfarnham
Posts: 685
Joined: Sat Dec 08, 2012 9:56 am

Re: winter gym training

Post by mfarnham » Fri Nov 23, 2018 2:09 pm

If you see yourself as at least very likely to sign up for these workouts (at a total cost of $340 for 36 hours of training sessions) please list your name here (copy and paste this list to add your name).

I'm planning to do the workouts:

Martin Farnham
Andrew Neale

Fozzy
Posts: 441
Joined: Fri Aug 31, 2012 5:26 pm

Re: winter gym training

Post by Fozzy » Fri Nov 23, 2018 10:10 pm

If you see yourself as at least very likely to sign up for these workouts (at a total cost of $340 for 36 hours of training sessions) please list your name here (copy and paste this list to add your name).

I'm planning to do the workouts:

Martin Farnham
Andrew Neale
Neil Forrest

justineajohnson
Posts: 29
Joined: Tue Jun 13, 2017 10:16 am

Re: winter gym training

Post by justineajohnson » Sun Nov 25, 2018 8:16 pm

Martin Farnham
Andrew Neale
Neil Forrest
Justine Johnson
Last edited by justineajohnson on Mon Nov 26, 2018 12:06 pm, edited 1 time in total.
Justine Johnson

steelwool
Posts: 8
Joined: Fri Nov 10, 2017 5:43 pm

Re: winter gym training

Post by steelwool » Mon Nov 26, 2018 8:35 am

Martin Farnham
Andrew Neale
Neil Forrest
Justine Johnson
Jessica Planeta
Wayne Lackner

jbarrett
Posts: 142
Joined: Tue Aug 16, 2011 9:03 am

Re: winter gym training

Post by jbarrett » Mon Nov 26, 2018 9:43 am

Martin Farnham
Andrew Neale
Neil Forrest
Justine Johnson
Jessica Planeta
Wayne Lackner
Joe Barrett

afcook
Posts: 6
Joined: Tue Oct 17, 2017 9:33 am

Re: winter gym training

Post by afcook » Mon Nov 26, 2018 3:53 pm

Martin Farnham
Andrew Neale
Neil Forrest
Justine Johnson
Jessica Planeta
Wayne Lackner
Joe Barrett
alan cook
deborah miller

rduncan
Posts: 102
Joined: Mon Jun 04, 2018 7:08 pm

Re: winter gym training

Post by rduncan » Mon Nov 26, 2018 8:43 pm

Is it possible to do one night a week? It will aid in maintaining marital bliss.
Rob Duncan

afcook
Posts: 6
Joined: Tue Oct 17, 2017 9:33 am

Re: winter gym training

Post by afcook » Mon Nov 26, 2018 9:31 pm

Martin Farnham
Andrew Neale
Neil Forrest
Justine Johnson
Jessica Planeta
Wayne Lackner
Joe Barrett
alan cook
deborah miller
Russ Mounsey
Sara Park
Lisa Magee

NickLosier
Posts: 38
Joined: Thu Sep 08, 2016 8:09 pm

Re: winter gym training

Post by NickLosier » Tue Nov 27, 2018 7:40 am

Martin Farnham
Andrew Neale
Neil Forrest
Justine Johnson
Jessica Planeta
Wayne Lackner
Joe Barrett
alan cook
deborah miller
Russ Mounsey
Sara Park
Lisa Magee
Nick Losier

User avatar
myboys
Posts: 204
Joined: Sat Apr 27, 2013 7:30 am

Re: winter gym training

Post by myboys » Sun Dec 02, 2018 3:04 pm

Martin Farnham
Andrew Neale
Neil Forrest
Justine Johnson
Jessica Planeta
Wayne Lackner
Joe Barrett
alan cook
deborah miller
Russ Mounsey
Sara Park
Lisa Magee
Nick Losier
Mary Griffin

rmmierau@gmail.com
Posts: 4
Joined: Mon Mar 19, 2018 8:06 pm

Re: winter gym training

Post by rmmierau@gmail.com » Tue Dec 04, 2018 8:03 am

Martin Farnham
Andrew Neale
Neil Forrest
Justine Johnson
Jessica Planeta
Wayne Lackner
Joe Barrett
alan cook
deborah miller
Russ Mounsey
Sara Park
Lisa Magee
Nick Losier
Mary Griffin
Ron Mierau
Heidi Mierau (I can only do 1 day a week due to teaching yoga)

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Lister Farrar
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Re: winter gym training

Post by Lister Farrar » Tue Dec 04, 2018 10:14 am

Hi all:

Just a reminder of the open house workouts today and Thursday this week, 6:00-to 7:30 at Maria Montessori Academy, 1841 Fairburn, https://goo.gl/maps/JCt8BQME2D92 No charge, come meet the coaches (Khyl, Nick, Lister), and see what we're suggesting, let us know what you're interested in.

Lots of parking, bikes indoors (vestibule of main entrance), but cars too if you must ;), change and shower facilities, storage for your trainer if it turns out we opt for trainer sessions on one of the days.

We'll start with a warm-up game of team handball, possibly two games (with the gym divider down) if the group prefers. The idea here is a fun way to get warm, interact, do some weight bearing and lateral movement missing from cycling. We play with a soft ball, small enough for throwing, and doesn't hurt. (0 tears record in 5 years with the youth team). We can easily switch to basketball, floor hockey, or indoor soccer, but we find those games tend to be dominated by those with skills, while the three-steps-and-pass rule, and large goal crease, in handball puts a priority on teamwork and passing.

Khyl Orser, the youth team strength coach will then lead a session teaching movements leading to lifting for strength. (Unlikely we'll lift a lot tonight, just show what's needed to lift safely, what Khyl knows about strength for cycling, and you can see the equipment we have (Olympic bars, dumbells, medicine balls, etc.)

Thursday will feature Nick, our colourful personal trainer who does group body weight workouts for the younger riders, which might appeal. Come check it out and see an alternative to the session with Khyl. (Nick also coaches weight training if we chose that, but he's so fun in the body weight stuff, we kept him for that for the younger kids.)
Last edited by Lister Farrar on Tue Dec 04, 2018 12:01 pm, edited 1 time in total.
Lister
"We're jammin', jammin',
And I hope you like jammin', too."
(Bob Marley)
https://www.youtube.com/watch?v=2QdwYY9rZL4

LouiseF
Posts: 290
Joined: Sat Oct 31, 2015 1:22 pm

Re: winter gym training

Post by LouiseF » Tue Dec 04, 2018 11:00 am

Lister,

Will both nights feature the hand-ball to start? Sounds like fun. Can't make tonight's try out b/c of a kid school event.

Greg and I aren't likely to be able to make the bulk of the sessions since they conflict with our daughter's basketball schedule but one of us might try it out on Thursday night. But only if there is hand-ball :wink:

Louise

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Lister Farrar
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Joined: Tue Nov 06, 2007 3:19 pm

Re: winter gym training

Post by Lister Farrar » Tue Dec 04, 2018 11:10 am

LouiseF wrote:
Tue Dec 04, 2018 11:00 am
Lister,

Will both nights feature the hand-ball to start? Sounds like fun. Can't make tonight's try out b/c of a kid school event.

Greg and I aren't likely to be able to make the bulk of the sessions since they conflict with our daughter's basketball schedule but one of us might try it out on Thursday night. But only if there is hand-ball :wink:

Louise
That would be my suggestion, but i don't want to be prescriptive. The kids seem to like it all winter long, and Houshang Amiri used it with the national team when he was the centre coach here, (where we got the idea), so seems good to me. But if we have, for example, people with injuries that make it impossible, we can do something else in half the gym.

L
Lister
"We're jammin', jammin',
And I hope you like jammin', too."
(Bob Marley)
https://www.youtube.com/watch?v=2QdwYY9rZL4

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Lister Farrar
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Joined: Tue Nov 06, 2007 3:19 pm

Re: winter gym training

Post by Lister Farrar » Tue Dec 04, 2018 12:30 pm

Update:
While change rooms will be open, the school prefers not to open the showers to save the custodial staff work.

Change rooms are off the main entrance, up the stairs, first right, on your left.

L
Lister
"We're jammin', jammin',
And I hope you like jammin', too."
(Bob Marley)
https://www.youtube.com/watch?v=2QdwYY9rZL4

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myboys
Posts: 204
Joined: Sat Apr 27, 2013 7:30 am

Re: winter gym training

Post by myboys » Tue Dec 04, 2018 9:52 pm

Wow. A great session. Thanks to Lister for organizing. My legs, after riding home, are still fatigued! Fun Fact: Jessica, Michael and Andrew have crazy handball skills.

I’ll be back Thursday.

Mary

Murray
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Joined: Wed Dec 05, 2018 9:27 am
Contact:

Re: winter gym training

Post by Murray » Wed Dec 05, 2018 9:28 am

Martin Farnham
Andrew Neale
Neil Forrest
Justine Johnson
Jessica Planeta
Wayne Lackner
Joe Barrett
alan cook
deborah miller
Russ Mounsey
Sara Park
Lisa Magee
Nick Losier
Mary Griffin
Ron Mierau
Heidi Mierau (I can only do 1 day a week due to teaching yoga)
Murray Tough

User avatar
Lister Farrar
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Joined: Tue Nov 06, 2007 3:19 pm

Re: winter gym training

Post by Lister Farrar » Wed Dec 05, 2018 2:37 pm

Open house session #1 report

Good turnout with 18 members attending at Maria Montessori Academy, 6-7:30

We started with a team handball game, for fun, to warmup, have fun, get some weight bearing and lateral movement exercise, and have fun.

Here's Andrew in goal facing Jess's not-so-warm-up shooting.
Andrew and jess handball.jpeg
And Martin 'Pretzel Logic' Farnham getting flexible.
Martin doing yoga.jpeg
And a little medicine ball throwing for core rotation, glute firing. And catharsis.
Medicine ball throw.jpeg
Join us Thursday and see what Nick Patenaude has planned as a group workout. We'll also start with handball, and try to keep the keeners out of the goal crease better. 6:00 to 7:30.
Attachments
Medicine ball throw.jpeg
Andrew and jess handball.jpeg
Lister
"We're jammin', jammin',
And I hope you like jammin', too."
(Bob Marley)
https://www.youtube.com/watch?v=2QdwYY9rZL4

amyeee
Posts: 49
Joined: Sat Jan 12, 2013 12:39 am

Re: winter gym training

Post by amyeee » Wed Dec 05, 2018 10:47 pm

I had a great time, and even though I'm pathetically stiff today, I'm in. (I was holding off to see if i could work around my wimpy/recovering-from-injury shoulder.)

Martin Farnham
Andrew Neale
Neil Forrest
Justine Johnson
Jessica Planeta
Wayne Lackner
Joe Barrett
alan cook
deborah miller
Russ Mounsey
Sara Park
Lisa Magee
Nick Losier
Mary Griffin
Ron Mierau
Heidi Mierau (I can only do 1 day a week due to teaching yoga)
Murray Tough
Amy Errington

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