JackRabbit’s fall & winter training programs for triathletes are filling up rapidly! The first workouts are next week, but there’s still some room in each program. You’ve got 6-8 months before next season starts – plenty of time to improve your skills, build a strong base, and come out ready for a great race season next year. Our swimming programs have been extremely popular – where else can you find a three month long course to improve your form and endurance for only $220? Where else can you get detailed instruction in every aspect of ideal swim form, and the time to practice the drills and skills that will make you a better swimmer? “Weekend workshop” courses cost more, cover less, and don’t allow you the time to practice what you learn. John Stewart is a USAT coach, multiple Ironman, and is very experienced working with groups and individuals. The indoor computrainer program is also almost full. There is no place else in New York City where you can receive a coached group workout on a simulated course designed to give you a very specific workout to improve a specific aspect of your cycling each week. Jon Cane is a USCF coach, founder of CityCoach, and coach to triathletes, duathletes, and cyclists from world champions and record holders to new athletes in each sport. For more information about these programs or to register, go to http://www.jackrbt.com/events_and_programs.htm.
Program title: Swimming for Triathlon I
Starts: Oct 7th
Ends: Dec 23rd (11 sessions)
Meets: Berkeley Carroll AC (762 President St., b/w 6th and 7th Aves.) every Thurs at 8:30pm
**By Subway: **, B, Q, D, M, N, R, 2, 3, 4, or 5 to Atlantic Ave/Pacific St; R train 1 stop to Union St.
Head Coach: John Stewart
Program fee: $220. Limited to 24 participants
**Program description: This 11-week program is specifically designed to help triathletes and long distance swimmers improve their swimming form & technique. The group will meet once a week for workouts that emphasize body position and ideal form for long distance open water swimming. In addition to the group workouts, the coach will design workouts for you to do on your own during the week to reinforce the drills and improvements from the group sessions.
In the first session, we’ll do some initial evaluations and testing, and help each person set reasonable goals for the program. Thereafter, we’ll primarily focus on drills to help develop good body position and stroke mechanics. We’ll add some beginning endurance sets to help train you to maintain good form for longer distances. For more comfortable swimmers, we’ll also add some more advanced/progressive drills and endurance sets. We’ll also do some triathlon-specific training in mass, crowded starts, sighting above water, and intensity/emotional management to help you stay relaxed over a long swim. The last session will be similar to the first session, where we will measure your improvement over the course of the program.
Some of the drills you will recognize; some will be new. Depending on each swimmer’s ability, the drills and focus will be modified to provide practices that will improve each person by several ability levels. Whatever your facility with swim drills, you will see dramatic improvement.
The expected result of the program is a balanced stroke in all directions and a dramatic improvement in efficiency and comfort in the water, along with some improvement in speed & endurance.
Requirements:
· You must be able to swim 50 yards continuously
· You must have access to a pool to do individual workouts between sessions
Program title: Swimming for Triathlon II
Starts: Oct 6th
Ends: Dec 22rd (11 sessions)
Meets: Berkeley Carroll AC (762 President St., b/w 6th and 7th Aves.) every Weds at 8:30pm
**By Subway: **, B, Q, D, M, N, R, 2, 3, 4, or 5 to Atlantic Ave/Pacific St; R train 1 stop to Union St.
Head Coach: John Stewart
Program fee: $220. Limited to 24 participants
**Program description: This 11-week program is specifically designed to help triathletes and long distance swimmers improve their long distance swimming ability. This program is geared towards an intermediate swimmer with some triathlon or open water experience. The group will meet once a week for workouts that emphasize developing your endurance. In addition to the group workouts, the coach will provide workouts for you to do on your own during the week to reinforce the group sessions.
One of the key goals for this program is to teach you how to structure your own swim workouts for the most benefit. Graduates of this program will know exactly what they need to do in the pool in each session, including how hard to work and how long to work, to get the most improvement.
We will focus on improving each swimmer’s time in a 400yd effort. This distance is effective because it provides a hard aerobic effort, one that requires pacing, is long enough to cause breakdowns in form (and enable correction), and will improve every swimmer’s ability to swim longer distances easily, e.g. triathlon swims. Efforts at all distances (very short to moderately long) will be utilized so each person learns what it feels like to swim in a wide range of training zones and how to incorporate them into their training plan.
You will develop:
- The ability to self-correct your form throughout a long swim
- Knowledge of your different training zones and pacing
- Better pacing ability, so you can swim repeated sets with consistent finishing times
In addition to the improvements in your swimming ability, we will also work on several triathlon specific skills for more advanced swimmers:
- Swimming in a straight line over long distances
- Sighting without interrupting your stroke
- Getting ahead in mass starts
- Drafting
Requirements:
· You must be able to swim 200 yards continuously in less than 4 minutes
· You must have access to a pool to do individual workouts between sessions
Program title: Indoor Cycling Program
Starts: October 5th
Ends: December 28th (13 sessions)
Meets:Tues at 7:00 & 8:30 at Indigo Studios (1304 8th Avenue @ 13th Street, Park Slope)
By Subway: F Train to 15th St / Prospect Park, or 2/3 to Grand Army Plaza then 1 mile ride Coaches: Jon Cane, Kirk Whiteman
Program fee: $250 Limited to 16 participants
Program description: This is the only comprehensive indoor cycling program in New York City that puts you and seven other riders on a simulated course using Computrainer indoor trainers. We will use different simulated courses to focus on strength, endurance, cadence, pedalstroke symmetry, hill climbing, and time trials. As part of the program, you will measure your power output (wattage) at the beginning and end of the program to guage your improvement. We will also feature at least one training session with Kirk Whiteman, a 3-time world sprint cycling champion and 6-time national champion, who has been racing for 16 years. This is not just a weekly class, it’s a complete indoor training program. Each week Jon will schedule a series of drills and workouts to do on your own trainer at home. Limited to 16 people, 8 people per class.