Strength for Endurance Athletes
The Adult Strength for Endurance Athletes program will primarily focus on building a solid base for nordic skiing, running, and other endurance sports by utilizing body weight movements, barbells, free weights, and plyometrics. Participants will learn to use correct technique for movements through hands on instruction. Also, a large focus for the sessions will be mobility and movement mechanics.
This will be a beneficial course to improve your overall performance for endurance sports, whether you are new to strength or have been doing it for years.
- Location: In-person at The Trailhead Studio in Theodore Wirth Park.
- Coaches: Kathleen Crawford, BethAnn Chamberlin and Piotr Bednarski
- Cost: $180 for 9 weeks session, discount for registering for 2 sessions per week
2022 Spring Sessions
- Mondays 6:30am-7:45am, April 4 to June 13. ( session full) – coach Piotr Bednarski
- Mondays 6:15pm-7:30pm, April 4- June 13 – NEW session – coach Cara Battles.
- Tuesdays 6:30am-7:45am, April 5 to June 7 – NEW session – Coach Kathleen Crawford
- Wednesdays 6:30am-7:45am, April 6- June 8- NEW session- Coach Piotr Bednarski or BethAnn Chamberlain
- Thursdays 6:30am-7:45am, April 7 to June 9 (session full )- coach Kathleen Crawford
- Thursdays 8am- 9:15am, April 7- June 9. NEW session- coach Kathleen Crawford
LNR Spring Yoga
This yoga class series will be based in Hatha tradition with a focus on a gentle flow between poses, flexibility, balance and strength. It will be geared toward the athlete who wants to supplement their training routine as well for those who want to explore and deepen their yoga practice. With a focus on finding steadiness and alignment in poses, this hour long class is a perfect complement to the runner, skier and biker alike.
The class will be taught by Christine Aas-Larson who has been an active participant in the Loppet skiing, running and biking community. Christine has her 200 hour yoga certification through Yoga Alliance and has completed additional training in Yin Yoga. She finds her yoga practice to be a grounding force for all her athletic endeavors and loves sharing yoga with others.
- Dates: April 6th - May 25th
- When: Wednesdays at 12:00pm
- Where: Trailhead Great Room
- Coaches: Christine Aas-Larson
Women's Spring Brick Training
This program will focus on some creative “brick” workouts that stack mountain biking, trail running, and strength training into a single workout session. The training group is beneficial for anyone who wants to increase their fitness.
The class is open to intermediate to advanced fitness-level athletes over the age of 18 years old who identify as female and have some experience with mountain biking and trail running.
Training Session Details
- Meeting Place:The Trailhead
- Day/Time: Wednesday mornings, 9:00am-11:00am
- Session Options:
- May Session: May 4-25
- June Session: June 1-22
- Typical Workout Session:
- 1 hour of biking (last 20 minutes focused on intensity/intervals)
- 30 minutes trail running (15 minutes focused on intensity/intervals)
- 20 minutes strength (we will do core, leg and arm body weight strength)
- 10 minutes stretch (focus on some yoga stretching)
- First few sessions will review some mountain bike skills.
- Equipment Needed: Mountain bike and trail running shoes.
- Coach: Kim Rudd (email@example.com)
- May Session (4 weeks): $110
- June Session (4 weeks): $110
- May and June session (8 weeks): $200
Registration coming SOON
Test Drive a Session: If you would like to test drive a session for free to see if it’s a good fit just fill out the waiver form linked below and email it to Kim Rudd at firstname.lastname@example.org.
About Brick Training
Brick training is the most popular way to train for a triathlon. Triathlon is a sport that combines three separate disciplines, which means the training sessions need to be able to incorporate more than one event. Two of the main focuses of triathlon training are the long runs and rides and the brick workout.
A brick workout refers to the stacking of two disciplines during the same workout, one after the other with minimal to no interruption in between. As you switch modes of exercise, your body needs to effectively and efficiently prepare for the next demand while recovering from the previous exercise demand. Your heart rate increases significantly as your body tries to shift the blood flow from the muscles of the first exercise to the demands of the muscles of the next. Brick workouts help your body handle the aerobic, anaerobic, and muscular demands of a triathlon event.
For the triathlete, the most obvious reason to brick train is that this routine follows the specificity principle of training. You do not compete in each phase of the race in isolation. The transition is almost a fourth discipline. You need to train accordingly and practice these transitions from one exercise to another within your training regimen. For the non-triathlete, this style of training is a great way to increase your calorie burn. You can burn close to fifteen calories per minute based on a vigorous effort on both the cycling and the running ends of the workout.