Resistance Training and Stretching Programs

Thanks so much to Rob Gagnon of the MAC for leading our clinic last night. I think some folks are sore this morning! If you missed the clinic, you can find pictures and instructions for the RT and Stretching program exercises here:

Click Here to view your fitness Program (RT)

Click Here to view your fitness Program (Stretching)

Rob has also recommended some inexpensive equipment to make this program as effective and efficient as possible:

Bands:
http://www.performbetter.com/detail.aspx_Q_ID_E_4162_A_CategoryID_E_356
Lateral Bands:
http://www.performbetter.com/SearchResult.aspx_Q_CategoryID_E_327
Medicine Balls:
http://www.performbetter.com/detail.aspx_Q_ID_E_3708_A_CategoryID_E_166
Foam Roll: (for stretching and massage)
http://www.performbetter.com/detail.aspx_Q_ID_E_5183_A_CategoryID_E_487

The link to the RT&S Program will be permanently posted on the sidebar on the right side of the blog. Email Rob with any questions you might have: rgagnon@manchesterathleticclub.com.

The Runner's Body

This free tool on runnersworld.com is a great resource for the effective prevention, diagnosis, and treatment of injuries associated with running (a lot of them apply to cycling too). Check it out!

http://www.runnersworld.com/runnersbody/

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Resistance Training and Stretching for Injury Prevention

Reminder!

This Monday, October 27th at 7pm, is our free clinic:

Resistance Training and Stretching for Injury Prevention
Manchester Athletic Club
Led by Rob Gagnon, Master Personal Trainer.

You do not have to be a MAC member to come...just rsvp to April at teamtrirok@live.com by noon on Monday. Please wear comfortable clothing and be prepared to get a workout!

Injury Prevention and Treatment

This is a link to a great resource regarding common running injuries: how to diagnose them, treat them, and prevent them. It covers all the most common injuries, especially for beginners. Check it out! Even if you aren't running yet, a lot of the strengthening and stretching exercises will help you stay pain free when you do start to pick up the pace if you start them now.

http://www.runnersworld.com/topic/0,7122,s6-241-286-0-0,00.html

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A Great Opportunity for TriROK Members to Learn How to Swim RIGHT!

Attention TriROK'ers

As you begin training for a triathlon, the swim can loom large. It is impossible to to become a confident, efficient swimmier without learning proper technique. But how do you know what you need to fix? How do you fix it once you know?

Team TriROK offers free swim evaluation clinics to get you started. But really refining your technique takes a concentrated effort. If you learn proper technique early, you can make the best use of your swim time training through the winter. Here is your chance to do just that:

Breakwater Sports Presents

Freestyle Technique Class at Gordon College's Bennett Center

Six Weeks Beginning November 18, 2008

Tuesday Evenings 8:00-9:30 PM

Program Details
Classes meet once a week for six consecutive weeks. Each class is a 90-minute pool session and usually includes underwater video analysis. Handouts will be provided describing all drills and tips for practicing between classes.

Cost
· $270 (TriROK members)
· $300 (non-members)

To register, please email Team TriROK at teamtrirok@live.com

Program Outline
Each week builds on drills and exercises introduced the previous week:
Relaxation and breathing
Freestyle swimming posture
Kicking
Pulling
Timing
Techniques for mastery

For a more detailed description, see:
www.breakwatersportstraining.com

Coaching provided by Bill Steele of Breakwater Sports (assisted by April Bowling):
USA Triathlon Certified Coach (USAT)
American Swim Coach Association (ASCA)
Triathlete and Open Water Racer (age group champion at Alcatraz)

Questions? Call Bill at 978-290-1445, or send email: bsteele@breakwatersportstraining.com

The New Season Begins!

We are so excited to be started a new season with more than five times our numbers from last year! The great thing about Team TriROK is that for every person that we help cross the finish line, so many more are inspired to try for the same, getting healthy and fit in the process. This is expecially powerful in the case of our kids.

There is still time to join us! Our officially training schedule does not begin until November, and even after that point we will find a way to get you on YOUR way to a triathlon...

Anyone is Welcome!

Just a reminder: our kickoff meeting is Tuesday, October 14th at 6:30pm at the Manchester Athletic Club, at the end of Atwater Avenue in Manchester, MA.

Anyone is welcome - you do not have to be a member of ANY gym to be a member of TriROK. You do not need to have a bike already, you do not have to know how to swim, and you do not have to be able to run! All you need is a desire to get healthy and inspire others to do the same.

Space is limited and we have gotten A LOT of interest, so please r.s.v.p. via email at teamtrirok@live.com if you are planning on attending so we can be sure to have enough materials and space!

Email address change

If you have emailed your RSVP to the kickoff meeting to teamtrirok@hotmail.com, please note that it is NOT a valid address and we didn't get it. Send it to teamtrirok@live.com instead. Sorry for the inconvenience...apparently hotmail isn't hotmail anymore! Thanks for understanding (even if we don't ;).