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"OH MY GODDARD!"/Crabman Intermediate and Advanced Clinics
2013 Intermediate/Advanced Workout Sessions with
Triathlon Coach Keith Ballard, M.S. owner of Precision Performance Coaching
We are excited to offer this unique training opportunity for the more competitive, experienced athlete. Are you looking to bring up your game a notch or perhaps considering some longer distance racing this year? Join us and learn to race faster, train smarter and eat better! Keith has been racing and coaching triathlon for more than 20 years. He has raced in Kona and has the experience and knowledge that only comes with racing among the sports' elites. This is an incredible opportunity and we are thrilled to be able to offer this to you!
Please Note the following:
- This is a complete series and there are no individual sessions available.
- There's a limit of 8 athletes, as we wish to give each athlete individual attention!
- You must be an ANNUAL MEMBER OF USA TRIATHON!
Clinic Pricing: Entire Series - $300
Includes (1) free race entry for each participant into either the OMG or The Crabman!
How to Register: Send an email to [email protected]
Clinic #1: Intermediate/Advanced Pool Technique Swim
Thursday May 30th 6pm @ URI
Stroke technique, swim drills, and workouts in a more personalized environment. Everyone gets one on one time, including video analysis of each athlete’s stroke. These are workout sessions, so be prepared! The goal is to leave you with constructive tips and drills to improve your swim stroke, and workout suggestions to continue your training, long after the session ends. You will leave each week with a written copy of topics covered.
Clinic #2: Intermediate/Advanced Bike
Thursday June 6th 5:30pm @ Goddard State Park
Bring your bike trainer, as this session starts on the trainer before hitting the road.
If you don't have one, a bike trainer will be provided so that you can get first-hand experience on this valuable piece of training equipment. We will go over equipment selection, proper bike positioning, pedaling efficiency, riding technique, and drills while on the trainer. We will outline the use of heart rate, power, and perceived exertion as invaluable training tools. Then we take it out on the road to continue to work on pedal stroke efficiency and practice climbing, cornering, and descending. We will include intervals in the park, hill climbing and speed work! Ouch!
Clinic #3: Intermediate/Advanced Open Water Swim
Thursday June 13th 5:30pm @ Goddard State Park
Let's run into the water and learn proper sighting, starting and drafting techniques to take precious time off your swim! Learn breathing and relaxation techniques, as well as the buoy tactics needed to maneuver through a crowd for a strong race day swim! We will cover equipment, wetsuits, drills and everything in between. Get ready for a great race day swim after this clinic! Flexibility, strength training, and injury prevention will be covered.
Clinic #4: Intermediate/Advanced Run/Transition and Final OMG Prep
Thursday June 20th 5:30pm @ Goddard State Park
Learn when enough training is enough, the importance of tapering and rest, and recovery techniques. We will discuss running efficiency and race pacing, and practice drills. How do you know if you are running in the right shoe, we will tell you after a brief gait analysis. Also, we will take a more in-depth look at proper training program design utilizing periodization, and race nutrition. Finally, transition tips for a quicker exit and less time wasted in T1 and T2!
Clinic #5: Intermediate/Advanced Open Water Swim
Thursday June 27th 5:30pm @ South Kingstown Town Beach
Let's get into the ocean and learn about navigating ocean currents and waves. We'll have an open water structured workout with intervals and starts as well as body surfing into the finish. More individualized attention and buoy training.
Clinic #6: Intermediate/Advanced Bike/Run Brick
Thursday July 4th 5:30pm @ SK Town Beach
Continue working out with Keith while practicing bike pacing and prepping for the run, as you head into T2. The transition from Bike to Run is often the biggest challenge for most triathletes! We will provide you with the tricks to master this key part of your race. Let's get the quads burning and that heart rate exploding as we run off the bike, and head out onto the Crabman 5K. Learn tips to navigate through the pain and get ready for an awesome brick.
Clinic #7 - Intermediate/Advance Open Water Swim/Bike Brick
Thursday July 11th 5:30 pm @SK Town Beach
Continue working out with Keith while practicing swim pacing and prepping for the bike, as you head into T1. The transition
from Swim to Bike is challenging for most triathletes! We will again provide you with the tricks to master this segment of your
race. Let's continue to master the swim and sighting then head off onto the bike. Learn tips to recover from the swim, nutrition
and always how to manage the pain, and still be ready to run!
Clinic #8: Intermediate/Advanced Run/Transition and Final Crabman Prep
Thursday July 18th 5:30pm @ SK Town Beach
Prepare to finish the Crabman with a personal best and learn the importance of rest and nutrition and all the champion secrets that keep your fitness at its peak and you ready to race to a new PR! This week also focuses on the mental aspects of training and racing. Learn how to arrive at the starting line at your best.
Keep in mind these sessions are for athletes with the more experience, who are interested in fine-tuning their skills or improving on their weaker discipline. In this series, you will get more personalized attention and a smaller group setting! This is also a great opportunity for those athletes who are interested in improving their sprint times or contemplating the longer distances of triathlon like the 70.3 or Ironman. You don’t have to be fast, just willing to learn and work hard! These are “no drop” training sessions - we will keep regrouping!
If you are interested in additional help, Coach Keith offers both one-on-one coaching and training schedules customized to your needs. Feel free to contact him with clinic questions, or more info on coaching at [email protected] or (401) 932-1584.
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