WHAT WE OFFER
Individualized coaching/training programs
With each athlete's goals, training and life 'stuff' in mind, training plans are built. 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.
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.
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.
WINTER AND SPRING TRAINING SESSIONS--2024
It’s time to plan for 2024 and your 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 directly to Chris at chrisandjill@shaw.ca to register.
TW BIKE - Tuesday evening - various intensities; High Intensity Interval Training,
Tempo, Endurance (coached by Jill and Chris)
Venue: Online via Zoom
Dates: Tuesdays, January 9 to March 26, 2024 (12 weeks)
Time: 6:00 - 7:00 PM
Fee: $175 (incl GST) Drop Ins are welcome! ($17.00)
TW BIKE - Thursday Evening - various intensities; High Intensity Interval Training,
Tempo, Endurance (coached by Jill and Chris)
Venue: Online via Zoom
Dates: Thursdays, January 11 to March 21, 2024 (11 weeks)
Time: 6:00 - 7:00 PM
Fee: $160 (incl GST) Drop Ins are welcome! ($17.00)
TW BIKE - Sunday Morning: 2 hour endurance ride. This offers a great opportunity to
do a brick run afterwards. (coached by Jill and Chris)
Venue: Online via Zoom
Dates: Sundays, January 7 to March 24. (12 weeks)
Time: 8:00 - 10:00 am OR 9:00 - 11:00am, depending on participants’ consensus.
Fee: $265 (incl GST) Drop Ins are welcome! ($25.00)
TW BIKE – Mon &/or Wed Mid - Morning - various intensities; High Intensity Interval
Training, Tempo, Endurance (coached by Jill and Chris)
Venue: Online via Zoom
Dates: Mondays &/or Wednesdays, January 11 to March 22, 2024 (11 weeks)
Time: 9:00 - 10:00am (suggested time)
Fee: $160 (incl GST) for one day per week. Drop Ins are welcome! ($17.00)
TW BTD (Big Training Days) in Canmore – once a month from January to March,
depending on interest.
TW CANMORE CAMP WEEKEND – May 18 – 20, 2024
COREmultisport Programs - reply directly to Coach Kari
at karianngregory@gmail.com to register and use this address for etransfer.
BIKE - Tuesday morning - Tempo and threshold building into longer sets
Venue: Online via Zoom
Dates: Tuesdays, January 9-April 30, 2024
Time: 6:00 - 7:00 AM
Fee: $245 - 17 weeks
$17.00 Drop In
BIKE - Thursday morning - HIIT (High Intensity Interval Training)
Venue: Online via Zoom
Dates: Thursdays, January 11-April 25, 2024
Time: 6:00 - 7:00 AM
Fee: $ $234.00 – 16 weeks
$17.00 Drop In
SWIM (Tuesday Evening):
Venue: MRU Aquatic Centre
Dates: Tuesdays – January 9-May 14 th
Time: 8:00pm to 9:00pm
Fee: $451.25 19 weeks
$26.00 Drop In
Access to Pool included. Free street parking nearby or the paid lots.
**payments may be made in installments
SWIM (Saturday Afternoon):
Venue: MRU Aquatic Centre
Dates: Saturdays – January 6-May 11th
Time: 4:00pm to 5:00pm
Fee: $451.25 19 weeks
$26.00 Drop In
Access to Pool included. Free street parking nearby or the paid lots.
**payments may be made in installments
TRACK RUNS— 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.
Venue: MRU track
Dates: Tuesdays, January 9 - April 9
Time: 6:45-7:45pm
Fee: $260.00 14 weeks
$22.00 Drop in
**This allows time for athletes who are swimming to get to the pool.
Please bring your indoor run gear, devices and a water bottle.
Fee:
$22.00 Drop in
Free street parking nearby or the paid lots.
**Spring outdoor run training 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
Strength Training
Coach Kari has been a personal fitness trainer for over 22 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.
Strength training aids performance in all aspects of life.
WINTER training 2024 begins at Coach Kari's gym in the SW:
I'm looking ahead to 2024 and how we can continue to keep heavy lifting in your training programs. Here is what is available. Let me know and I can confirm your spot!
What do we do in Kari's basement? We lift heavy. The goal is to have proper and efficient technique while pushing weights that challenge our current state. We need the stimuli to prompt the muscle power/strength/endurance for whatever our lifestyles, sport and wellness plan requires.
Monday am/pm
January 8-April 29th (**not Monday, February 19th)
16 sessions
$336.00 including gst
Monday mornings 9-10am
10:15-11:15am (if adequate interest)
Mondays 5:15-6:15pm
Wednesdays 5:15-6:15pm
January 10-April 24th
16 sessions
$336.00 including gst
$25.00 drop in fees apply if there is room in the group.
Contact Kari for details!
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!