Training
Run with Chris PDF Print E-mail

Each week we will do a group run of about 40-50 minutes.  Each session a new aspect of the sport will be introduced that will help to keep the athlete motivated, and also how to incorporate new ways to get to the start of the next race stronger. Topics will be covered such as core, running drills, nutrition etc.  The clinic is appropriate to all athletes, who are newer to the sport, or who are at an advanced level - Chris will give with each athlete direction to work hard and improve their run.

Dates: Wednesdays (October 6 - November 24th, 2010)

Time: 6pm - 7pm

Cost is $50.00 for the eight week session (or $8.00 per drop in)

Coach Chris: Chris is a runner turned long course triathlete.  After having success at running distances from 1500m to 100km races Chris now focuses on training to race half and full ironman events.  After 20 years of run racing, and 10 in the sport of triathlon he has lots of knowledge to be able to share.   Due to the amount of time Chris spends away travelling and racing each year he usually does much more liaising than coaching.

Any questions, and to register, contact Chris at This e-mail address is being protected from spambots. You need JavaScript enabled to view it


 
COACHES PDF Print E-mail

COACHES:

Chris Lough This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Greg Bradley This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Jill Kirker This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Katie Frauts This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Mary Jessey This e-mail address is being protected from spambots. You need JavaScript enabled to view it (email Todd to register)

Richelle Love This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Todd Malcolm This e-mail address is being protected from spambots. You need JavaScript enabled to view it

Chris Lough: Chris enjoys helping people, especially in their physically active pursuits. He started triathlons recreationally about 20 years ago and in 2003 decided to test himself competitively. Since then he has competed at the world AG level in the Olympic distance and most recently at the 2009 World 70.3 Championships in Clearwater. He has also completed 6 Ironmans and a number of marathons including Boston. He has completed his Community Coaching through the NCCP certification program and is working towards the higher levels. He led Sunday brick classes at Tri It over the last two years and has helped coach at UCTC, a number of camps and has worked with individual athletes. He is also a certified cross country ski instructor in both track and telemark and has taught and competed for a number of years.

Greg Bradley: Greg has done more than 18 full Ironmans and 11 half Ironmans. Greg has his own company called Legend Coaching that offers online training programs, one-on-one coaching and training camps. Greg is also very involved with Hammer nutrition and is very knowledgeable on training and racing nutrition.

Jill Kirker: Jill is a Certified NCCP Triathlon coach in the competitive stream and has her own company called Triathlete Within. In addition to personal coaching services, Jill has been leading spin and brick classes at Tri-it for 3 years. She has offered Beginners Triathlon Clinics and leads a unique yearly Las Vegas Irongirls training program for novices and seasoned women triathletes. Many participants at Jill's spin classes say they are "the best part of my week", but be prepared to work hard, sweat lots and have a good time.

Katie Fraus: Katie's primary job is teaching physical education and sports medicine at the high school level. Her passion is coaching and promoting physical activity to all ages. She has coached long distance running for over ten years and brick sessions at Tri-It for two years. She offers fun, high energy brick workout sessions for all abilities with eclectic music, creative bike rides, transition run practice, core stability training and tantalizing homemade post workout treats.

Luke Way: Coach Luke is an Xterra Pro triathlete. He has had an outstanding 2010 season with highlights such as: finishing 2nd overall at the 24 Hours of Adrenaline in Canmore, in the top 10 at the TR3 (TransRockies), and 2nd overall at Xterra Alberta. Luke also has his own company, TriWay that has everything from the best bike fits in town to training camps, and even one-on-one coaching. We love having Luke at the store as he is an endless source of information in everything to do with triathlon.

Mary Jessey (assistant coach): Mary has triathlon experience in sprint up to half ironman distances and is a very enthusiastic coach.

Richelle Love: Along with being a fun, knowledgeable and an extremely energetic triathlon and mountain biking coach, Richelle is also the general manager at Tri It. Richelle’s classes fill to capacity each year as they are always filled with new playlists, high energy, and killer cycling sets. Richelle coaches a variety of athletes from Ironman athletes, to Xterra athletes, to mountain bike racers – she also has had experience racing all of these events. She loves to help people reach their goals and who wouldn’t want Richelle to help them when she smiles all the way through her races and still ends up regularly atop the podium.

Todd Malcolm: 2008 Alberta Coach of the Year
 
2010 Fall Classes PDF Print E-mail

 

·         Please email the instructor directly to enroll in the clinic you would like to register for.

·         For specific inquires about each class, email the instructor directly.  

Mondays (October 11 - December 13):

6:30 - 8:30pm          Jill Kirker             Cycling       $180 (plus GST)

Tuesdays (October 12 - December 14):

9:30 – 11:30am           Jill Kirker           Brick         $200 (plus GST)

6:30 – 8:30pm             Greg Bradley     Cycling      $150 (plus GST)

 Thursday (October 14 - December 16):

6:30 – 8:30pm             Chris Lough       Cycling      $180 (plus GST)

 Friday (October 15 - December 17):

9:30 - 11:30am            Mary Jesse         Brick         $145 (plus GST) - No Limits athletes

9:30 – 11:30am           Mary Jesse         Brick         $165 (plus GST) - All others

 6:30 – 8:30pm             Luke Way          Cycling      $240 (plus GST)

 Saturday (October 16 - December 18):

9:30 - 11:30am            Todd Malcolm    Brick         $145 (plus GST) - No Limits athletes

9:30 – 11:30am           Todd Malcolm    Brick         $165 (plus GST) - All others

 Sunday (October 17 - December 19):

8:30 – 11:30pm           Katie Fraus         Brick        $180 (plus GST)   

12:00 – 3:00pm           Luke Way           Brick        $240 (plus GST)

                                   

 

  

 

 

 

9:30 - 11:30am            Mary Jesse         Brick         $145 (plus GST) - No Limits athletes

 9:30 – 11:30am           Mary Jesse         Brick         $165 (plus GST) - All others
 
IronGirls Training PDF Print E-mail

Las Vegas Irongirls Race May 14, 2011 

 

“what happens in Vegas………………will be with you forever”

Join coach Jill and some other Calgary tri-chicks in Las Vegas for a unique weekend in Vegas; lots of fun and comraderie and participation in the Irongirls Sprint distance Triathlon.

 

Irongirls Training Program; you will be provided with a complete 18-week training program to prepare for the Irongirls race (Swim 800m, Bike 30km, Run 5km). 

  • Runs from Jan 18th to race day May 14th

 

  • includes 2 swim, 2 bike, 2 run and 1 brick (bike & run) workouts weekly
  • These are non-coached workouts with enough description such that you can do the workouts on your own at a time convenient for you 
  • periodized plan to allow for gradual and safe progression
  • benchmarking in swim, bike and run to gauge progress (time trials)
  • participants are encouraged to take part in one spin class each week at Tri-it (evening classes Monday or Thursday 6:30 - 8:00pm, daytime classes Tuesday 9 – 10:30am ).  
  • 6 coached sessions focusing on open water swim simulations (wetsuit swim technique, sighting, drafting and mass starts), bike handling, transition practices and packing your bike for travel.     

 

Cost; Price for the program is $550. This does not include travel, food or accommodation.  Payment can be made by two installments; one payable before Jan 1, 2010 ($275) and the other payable before March 1, 2010 ($275).  

 

What do other Irongirls say about the program: 

  • Thanks Jill for all your motivation in the brick class! I feel like I have improved a lot … I really enjoy your spin class and you are the kind of teacher I need for inspiration!  Thanks!
  • Thanks Jill!   You are a SUPERB Coach. 
  • Thanks so much for introducing me to this sport and helping me navigate through starting out.
  • I think you're awesome!  Your sessions are positive, encouraging and motivating!  You make me believe I can do it!
  • I really like the personal run coaching.  You gave me some good points that I can think about now when I'm out for a run.  I like that we are easing into the program and that there are different levels.  It doesn't feel too overwhelming (only when I think about Vegas!!) and I know for me that’s huge in being able to stick with the program.
  • The swim coaching in the pool made a load of difference for me because its given me certain things to focus on while in the water.

For more information or to register please contact This e-mail address is being protected from spambots. You need JavaScript enabled to view it or This e-mail address is being protected from spambots. You need JavaScript enabled to view it .

 

Check out the race details and register for the race at http://www.irongirl.com/Events/Las_Vegas.htm

 
2010 Fall Classes PDF Print E-mail

Fall classes are now up! Please refer to our TRAINING page for class details. Some classes fill early so don't hesitate to register!

Please note: all cycling classes require you to bring your own bike and bike trainer.