Pinnacle Elite Endurance Sciences

By: Pinnacle Elite  09-12-2011
Keywords: Cycling, Power Cycling

2012 TRAINING CAMPS

1) Ironman Training Camp: July 20-22, 2012 held in Penticton, BC  (5 weeks prior to the Ironman Canada event).

Check back for details posted soon!

POWER CYCLING: B ecome a POWERful cyclist!

What it's all about: Pinnacle Elite Athlete introduces the future of indoor spinning. These cycling

classes will take your training to the next level through the use of computerized stationary trainers

that measure power while riding on your own bike.  Using a power meter will allow us to

quantitatively assess your current fitness level, define specific training zones (power and heart rate),

fitness changes, and focus your training on areas the require development so you can achieve

better performance results.  Power Cycling is great for competitive cyclists (for road events

like Gran Fondos),  triathletes, mountain bikers and especially for those who want serious training

and results!

WINTER 2012:  ADVANCED Base Building

This program is a continuation from the Fall classes in which we progressively build your aerobic fitness, improve cycling specific skills and efficiency, and

also spend quality time working to increase your lactate threshold and VO2max!

These 90min classes consist of warm-up, drills, intervals and/or courses, and cool down followed by flexibility and mobility exercises.

Monday: ADVANCED Base Building

Jan 9 - Mar 5 (9 weeks; 9 classes)

Option 1: 8:30-10:00AM

Option 2: 6:00-7:30PM

Cost: Member* $153 / Non-Member $180

Tuesday: ADVANCED Base Building

Jan 10 - Mar 6 (9 weeks; 9 classes)

Option 1: 5:00-6:30PM

Cost: Member* $153 / Non-Member $180

Winter 2012: STRENGTH Endurance and MAX Power

Strength is the most fundamental limiter on performance. Many endurance athletes neglect to include high intensity training within their program and, as a

result, have relatively poor strength and max power when compared to their aerobic conditioning. While long course athletes do not necessary have to be the

best sprinter, having sufficient strength and neuromuscular function is very important to improving your overall cycling fitness!

These 90min classes consist of warm-up, drills, intervals and/or courses, and cool down followed by flexibility and mobility exercises.

Wednesday: STRENGTH Endurance & MAX Power

Jan 11 - Mar 7 (9 weeks; 9 classes)

Option 1: 6:15-7:30AM - 75min Early Bird

Cost: Member* $127 / Non-Member $150

Option 2 : 6:00-7:30PM

Cost: Member* $153 / Non-Member $180

Thursday: STRENGTH Endurance & MAX Power

Jan 12 - Mar 8 (9 weeks; 9 classes)

Option 1: 6:00-7:30PM

Cost: Member* $153 / Non-Member $180

WINTER 2012:  Triathlon BRICK Training

Brick training is a very important part of triathlon training. It refers to training two disciplines during the same workout, one after the other with minimal

interruption in between, just as you would do in a triathlon event!  We use our indoor power trainers so you can ride your own bike and the indoor running track

for the run portion.

These 2hr classes consist of warm-up, drills, intervals and/or courses, and cool down followed by flexibility and mobility exercises.

Saturday:

Jan 7 - Mar 3 (9 weeks; 9 classes)

Option 1: 8:30-10:30AM

Cost: Member* $180 / Non-Member $216

WINTER 2012:  Run SPEED Training

Most athletes spend the bulk of their training time focused on endurance, however, SPEED training is a great way to kick your performance up a notch, and it

is NOT just for the elite athlete. Learn the correct way to incorporate speed training into your own regime.

These 75min sessions will begin with a thorough warm-up which will include a dynamic flexibility protocol, followed by drills for proper running biomechanics.

The main set will include repeats of approx. 400-1600m to develop speed endurance. The sessions will conclude with a cool down and flexibility exercises.

Tuesday:

Jan 10 - Mar 6 (9 weeks; 9 classes)

5:30-6:45PM

Cost: Member* $102 / Non-Member $120

REGISTRATION for Winter 2012 classes opens Monday Dec 5 , 2011. To register please either call Pinnacle Elite Athlete at 250.764.3189 or drop in. We are located on the 2nd floor of the Capital News Center. Payment must be made in full at time of registration to reserve your spot.

*Member Pricing: entails that you are either training with one of our coaches on a regular basis (i.e. program design, one-on-one sessions) or you have a Lifestyle Membership.

**Register for 3 or more classes per sessionqualifies you for "Member" pricing.

Fall 2011: Pre Season Base Building

If your goal is to work on building your aerobic fitness, improve your cycling skills and efficiency through specific drill work, and also spend quality time

increasing your lactate threshold, then this class is for you!

These 90min classes consist of warm-up, drills, intervals and/or courses, and cool down followed by flexibility and mobility exercises.

Monday: Pre Season Base Building

Oct 24-Dec 12 (8 weeks; 8 classes)

Option 1: 8:30-10:00AM 3 spots left

Option 2: 6:00-7:30PM 2 spots left

Cost: Member* $136 / Non-Member $160

Tuesday: Pre Season Base Building

Oct 25-Dec 13 (8 weeks; 8 classes)

Option 1: 5:00-6:30PM 4 spots left

Cost: Member* $136 / Non-Member $160

Saturday: Pre Season Base Building

Oct 22-Dec 17 (8 weeks; 8 classes) - no class Sat Nov 12

Option 1: 8:30-10:00AM SOLD OUT

Cost: Member* $136 / Non-Member $160

Fall 2011: Pre Season Strength Endurance

Strength is the most fundamental limiter on performance. These classes focus on improving your ability to apply force to each pedal stroke leading to

increased power output and speed. This year make sure you don't get left behind on the hills.

These 90min classes consist of warm-up, drills, intervals and/or courses, and cool down followed by flexibility and mobility exercises.

Wednesday: Strength Endurance

Oct 26-Dec 14 (8 weeks; 8 classes)

Option 1: 6:30-7:30AM - 60min Early Bird 3 spots left

Cost: Member* $90 / Non-Member $107

Option 1 : 6:00-7:30PM 3 spots left

Cost: Member* $136 / Non-Member $160

Thursday: Strength Endurance

Oct 27-Dec 15 (8 weeks; 8 classes)

Option 1: 6:00-7:30PM SOLD OUT

Cost: Member* $136 / Non-Member $160

Registration opens September 15, 2011. To register please either call Pinnacle Elite Athlete at 250.764.3189 or drop in. We are located on the 2nd floor of the Capital News Center. Payment must be made in full at time of registration to reserve your spot.

Fall 2011: RESISTANCE Training for Endurance Athletes

Endurance athletes think that the only way to get better is to swim, bike, and/or run and repeat. While sport specific training is a very important factor

contributing to performance gains, very few people take advantage of the valuable training off the bike or away from pounding the pavement day in and day out.

Furthermore, endurance athletes have a reputation for developing overload injuries such as patellofemoral pain, shin splints, hip and lower back pain, just to

name a few. This year do your body a favour by incorporating some movement-specific strength exercises to enhance your performance but to also learn

exercises that will help to counteract all the repetitive stress brought about by those long miles. This includes, but not limited to, joint stability and mobility

exercises, core strengthening, and tissue quality modalities such as foam rolling.

Tuesday:

Round 1: Sept 27 - Nov 1 (6 weeks; 6 classes)

Round 2: Nov 8 - Dec 13 (6 weeks; 6 classes)

5:30-6:45PM

Cost: Member* $102 / Non-Member $120

Thursday:

Round 1: Sept 29 - Nov 3 (6 weeks; 6 classes)

Round 2: Nov 10 - Dec 15 (6 weeks; 6 classes)

5:30-6:45PM

Cost: Member* $102 / Non-Member $120

Registration is now OPEN. To register please either call Pinnacle Elite Athlete at 250.764.3189 or drop in. We are located on the 2nd floor of the Capital News Center. Payment must be made in full at time of registration to reserve your spot. Separate registration is required for Rounds 1 and 2.

TRIATHLON SWIM

Swim training specifically for the sport of Triathlon. Training sessions will focus on skill development and efficiency. This program is taught in a progressive

format, planned around a typical triathlete's training season. Results from individual assessments will be used to monitor fitness changes and determine

training intensities. Swim well, get fast!

Tuesdays & Thursdays: October 4, 2011 - June 30 , 2012  (H20 Centre)

Option 1: 6-7am SOLD OUT

Option 2: 7-8am

Cost: $55/month.

*H20 facility membership is NOT required to swim with us.

**Please contact Leanne Manlove directly at for registration.

CUSTOMIZED PROGRAM DESIGN

We offer customized training programs designed to optimize your performance through sport specific conditioning, testing, strength training, joint

mobility and stability exercises, flexibility, nutrition, recovery.. you name it, we've got it covered!  We look at the specific demands of your sport while

addressing your own limiting factors to create you a training program that will ensure you stay injury free and get the most out of the effort you put in!

Initial Month includes:

  • 1hr performance testing and musculoskeletal assessment ,
  • 1hr individual coaching session,
  • 4-week customized program design,
  • PEA facility access including running track and olympic lifting platforms.
  • Cost $175.00

Renewal Months

  • Cost $125.00 (all of the above except the 1hr performance testing)

JUNIOR ELITE TRIATHLON TRAINING

Blood lactate testing accurately determines specific training zones based on heart rate and power or velocity.  An indirect VO2max determination and blood

lactate profile will also be included in data analysis.  This 1 hour testing session will be followed up with a 1/2 hour private consultation for analysis and

interpretation of testing results.

Do you have a GPS device but do not know how to apply the information from it to your training in order to improve performance? The results from this

non-invasive testing package will help you accurately determine training zones based on speed and heart rate. It will also provide in indirect VO2max

prediction.  This 1 hour testing session will be followed up with a 1/2 hour private consultation for analysis and interpretation of testing results.

With more and more cyclists using power meters to reach new levels of achievement, it is important that you understand of what the numbers mean and

identify of different training zones in order to get the most from your training. If determination of power and heart rate based training levels is what you're after

then you'll want to complete a "Functional Threshold Power Test". If you are looking to optimize your training by identifying where your strengths and

weaknesses lie and where you need to focus more attention on in your training, then you'll want to complete a "Power Profile Test". Each test is

approximately 1 hour in duration and will be followed up with a 1/2 hour consultation for analysis and interpretation of testing results.

We believe in testing and assessment in order to track changes and ensure our clients are seeing the results they are looking for. That's why when looking at

changes in body composition, we don't just use the scale, we use an in-depth assessment which includes girth and skinfold measurements to accurately

determine baseline values (including percentage of body fat vs muscle mass), allowing you to quantitatively test and asses your progress!

CYCLING, spin, triathlon, running, marathon, POWER, VO2max, lactate, swim, training, STRENGTH, runners, cyclist

The information in this article was current at 06 Dec 2011

Keywords: Cycling, Power Cycling

Contact Pinnacle Elite

Email - none provided

Print this page

Other products and services from Pinnacle Elite

09-12-2011

Pinnacle Elite Sport Performance Sciences

Whether you need to train for speed, agility, strength, power, and/or flexibility in order to ensure you maximize your performance and. We offer customized training programs based on the specific demands of your sport while addressing your own limiting factors. Focusing mainly on the hips, the series of postures will create more flexibility and mobility through the entire hip ranges.


09-12-2011

Pinnacle Lifestyle Services

In their health and fitness goals while still getting the attention you would from individual training. 2hrs individual coaching sessions (beginning with a 1hr musculoskeletal assessment followed by a 1hr. 1hr performance testing and musculoskeletal assessment, weekly training sessions, fully customized. Take co ntrol and achieve your sport and/or health goals. Detailed program plus 1hr individual coaching session.