WHAT WE OFFER
Individualized coaching/training programs
With each athlete's goals, training and life 'stuff' in mind, training plans are built for the individual. Using the Training Peaks platform we can get into the data details for specific workouts and progress toward those goals. A big part of the individual program is attention to that life 'stuff' that plays a big part of training. Garmin, Coros, Training Peaks, and Strava don't pick up on that--a coach does.
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One on one strength training is always an option.
Coach Kari sees numerous clients once or twice weekly for their ongoing lifting sessions. She has long-standing clients who continue to reap the benefits amidst life changes, goals and injuries. They're from all different backgrounds and ages. You don't have to be a multisport athlete to embrace safe and effective weight training. We all should lift. Yes, runners and triathletes should also lift to help with strength, power and resilience in muscles and soft tissues.
Group Coaching
This is where athletes come out for the prescribed, coach-directed workout and get the benefits of group training. For example, your swim is your swim with technique addressed for each athlete within the group.
Privately coached athletes can also participate with group training at a reduced rate.
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FALL/WINTER TRAINING SESSIONS--2024-25
It’s time to plan and execute our fitness/training goals. Welcome to the TW/CORE Multisport menu.
The following classes will be offered depending on interest level (minimum of 5 participants) so please let us know which sessions you wish to participate in so we can finalize the schedule.
Triathlete Within Programs - reply to Chris at chrisandjill@shaw.ca to register.
TW BIKE - Tuesday evening - High Intensity Interval Training, Tempo (coached by Jill and Chris)
Venue: Online via Zoom
Dates: Tuesdays, October 8 to December 17, 2024 (no class Dec 10 but a recorded workout will be supplied)
Time: 6:00 - 7:00 PM
Fee: $160 (incl GST) - 10 weeks. Drop Ins are welcome!
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Coming in 2025!
TW BIKE (Tuesday Evening)
TW BIKE (Sunday Morning): coached by Jill and Chris via Zoom, a 2 hour endurance ride starting at 0800 or 0900, depending on participant consensus. This offers a great opportunity to do a brick run afterwards.
TW BTD (Big Training Day) in Canmore - potentially several days over the winter
TW Canmore Camp - May Long Weekend
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COREmultisport Programs - reply directly to Coach Kari
at karianngregory@gmail.com to register and use this address for etransfer.
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BIKE - Tuesday morning - Tempo and threshold building into longer sets
Venue: Online via Zoom
Dates: Tuesdays, September 24-December 17, 2024
Time: 6:00 - 7:00 AM
Fee: $190 - 13 weeks
$17.00 Drop In
BIKE - Thursday morning - Higher Zones/Higher Intensity
Venue: Online via Zoom
Dates: Thursdays, September 26-December 19, 2024
Time: 6:00 - 7:00 AM
Fee: $190 - 13 weeks
$17.00 Drop In
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SWIMS--Mount Royal University
Free or paid parking available.
**payments may be made in installments. Please contact Kari for that.
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Tuesdays--8-9pm
September 24 - December 17th
14 x
$343.00
Saturdays--4-5pm
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September 28th - December 21
13 x
$318.50
Drop in fee $26.50
2025 SWIMS--Mount Royal University
Free or paid parking available.
**payments may be made in installments. Please contact Kari for that.
Tuesdays--8-9pm
January 7 - May 27
21 x
$514.50
Saturdays--4-5pm
January 4 - May 24 **not January 11th
20 x
$490.00
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TRACK RUNS— Mount Royal University track upstairs
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Free or paid parking is available.
This is speed interval training with some focus on technique.
It is important athletes have a solid base of run training before the session starts, eg. 30 minutes 2-3 x/week.
Venue: MRU track
Dates: Tuesdays, January 7 - April 8
Time: 6:45-7:45pm **This allows time for athletes who are swimming to get to the pool.
Please bring your indoor run gear, devices and a water bottle.
14 x
$252.00
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$22.00 Drop in
**Spring outdoor run training at Edworthy Park to follow throughout May.
We are open to your feedback, questions and any ideas for other coached sessions, such as different days or times.
Please forward this to others who may be interested.
Coaches Jill Kirker, Chris Lough and Kari Gregory
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Strength Training
Coach Kari has been a personal fitness trainer for over 24 years. She knows how to train athletes for fitness and performance. Strength training is always wise for athletes, regardless of event discipline, distance--or age. Strength training is ideal for the athlete who is looking for power, endurance, and--obviously-- strength.
It also elicits a multitude of benefits for bone density, ligaments and tendons, and hormones.
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Strength training aids performance in all aspects of life.
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FALL training 2024 begins at Coach Kari's gym in the SW:
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Yes one on one sessions are always available or maybe you have a partner/friend to include in lifting sessions.
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Heavy Lifting–-Why? to build muscle, tendon and ligament resilience, bone density, neuromuscular pathways and so much more. We need the stimuli to prompt the muscle power/strength/endurance for whatever our lifestyles, sport and wellness plan requires.
Please read and respond soon. I have limited space and want to give everyone the opportunity to get their favourite spot. Also, send it to another friend you think may be interested.
I can create more groups and make heavy lifting work for more women looking to get strong and stronger.
What do we do?
--We lift heavy things up and then we set them down for our upper and lower bodies. We aim for fewer reps and heavier weights. That's part of the process.
--We focus on core--everything that isn't our arms and legs.
--We train stability and balance.
Options:
Mondays, September 9-December 16th (not Monday, October 14th)
14 x $20 (incl. gst) $294.00
9-10am
10:15-11:15am
5:15-6:15pm
Wednesdays, September 11-December 18th
15 x $20.00 (incl. gst) $315.00
9-10am
5:15-6:15pm
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Contact Kari via the site contact information to secure a spot or ask questions.
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Every athlete is unique and deserves a program that fits them - contact us today for your free, no obligation conversation about how CORE could work for you!