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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2025 is looking great for TW/CORE Multisport athletes. Take a look and start to plan your training and goals for the upcoming season. Come train with us!
The following classes will be offered dependent 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 7 to March 18, 2025 (10 weeks) No class Jan 21.
Time: 6:00 - 7:00 PM
Fee: $160 (incl GST)
TW BIKE - Sunday Morning – Calgary Community Spinathon Preparation (February 8th) And this is an opportunity to just do a longer ride):
2 – 2:30 hour endurance ride. (coached by Jill, Chris and Kari)
Venue: Online via Zoom
Dates: Sundays, January 5 to Feb 2, 2025
Time: 8:30am start
Fee: $16 per class
TW BTD (Big Training Days) in Canmore – once a month from January to March, depending on interest.
TW CANMORE CAMP WEEKEND – May 17 – 19, 2025
CORE multisport 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 7- April 29, 2025
Time: 6:00 - 7:00 AM
Fee: $250.00 17 weeks
Drop in--$17.00
BIKE - Thursday morning – same but different and includes Sprint training
Venue: Online via Zoom
Dates: Thursdays, January 9 – May 1, 2025
Time: 6:00 - 7:00 AM
Fee: $250.00 17 weeks
Drop in--$17.00
SWIM (Tuesday Evening):
Venue: MRU Aquatic Centre
Dates: Tuesdays – January 7-May 27
Time: 8:00-9:00pm
Fee: $514.50 21 weeks **yes, you may pay in installments
$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 4-May 17th **not January 11th
Time: 4:00-5:00pm
Fee: $465.50 19 weeks **yes, you may pay in installments
$26.00 Drop In
Access to Pool included. Free street parking nearby or the paid lots.
**payments may be made in installments
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OUTDOOR SWIMS--at Lake Harmony start as early as the season allows and concludes at the season's end.
South Calgary Outdoor Pool Swims--6-7am weekly in the iconic 25 yard outdoor pool for July and August.
TRACK RUNS— This is speed interval training with some focus on drills and technique.
It is important athletes have a solid base of run training before the session starts, eg. at least 30 minutes 2-3x/week.
Venue: MRU track
Dates: Tuesdays, January 7- April 8
Time: 6:45-7:45pm
**This time allows athletes who are swimming to get to the pool.
Please bring your indoor run gear, devices and a water bottle.
Fee--$252.00 14 weeks
$22.00 Drop in
Free street parking nearby or the paid lots.
**Spring interval outdoor run training at Edworthy to follow on Tuesdays 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.
​Location: 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.
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Mornings--
Mondays, January 6 - May 12th
9-10am **not on February 17th
Fee: $378.00
18 weeks
Wednesdays, January 8 - May 14th
9-10am
Fee: $399.00
19 weeks
Evenings--
Mondays, January 6- May 12th
5:15-6:15pm **not on February 17th
Fee: $378.00
18 weeks
Wednesdays, January 8 - May 12th
5:15-6:15pm
Fee: $399.00
19 weeks
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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!