Endurance Sports Training

Want a competitive edge? Led by certified coaches, the Endurance Sports program will provide scientifically based training to help athletes achieve their goals in biking, swimming and running for all levels of athletes.

Program Starts January 9 (12 weeks) – Register at any time!

HUNTLEY
Mondays, 7:15 – 8:15pm (swim)
Tuesdays, 6:30 – 7:30pm (run)
Thursdays, 7:30 – 9:30pm (bike)

CRYSTAL LAKE
Mondays, 5:30 – 6:30am (swim)
Thursdays, 5:30 – 7:00am (run)
Sundays, 6:00 – 8:00am (bike)

$25 HBFC/MultiSport Madness Members
$75 HBFC Members / $150 Community

Program overview:

Centegra Health Bridge – Crystal Lake

Tuesday, January 10; 7:00 PM

Endurance Sports Program Kick-Off and Program Overview

  • Program Objectives
  • Schedule
  • Progression Metrics
  • For those new to multisport, Triathlon 101 Basics will be included

Wednesday, January 18; 7:00 PM

Wheel Werks Presents “Biomechanics of Cycling with Fit Guru Bob Olsen“

  • How the body works during cycling
  • Proper positioning
  • Difference between a Tri and Road bike
  • Questions and Answer session

Wednesday, January 25; 7:00 PM

Strength work and stretching for the triathlete

Earl Gunther Jr., PT
RMS Physical Therapy, PC

Learn how to develop a strengthening and stretching program you will be consistent with allowing you to stay in top shape throughout your training and cross the finish line even stronger than you imagined.

  • Learn why breakdown injuries occur
  • What the basic tools to stay healthy and injury free while trying to improve performance
  • How to implement strength and stretching programs into your training

Tuesday, January 31; 7:00 PM

Yoga/Flexibility for Athletes

Chuck Naughton – Yoga Instructor

There will be an introduction to the ways Yoga can become part of your training program to increase your flexibility and improve performance. Pre- and post-running postures will be demonstrated with an emphasis on hamstrings, hips, and lower back. We will introduce simple yogic breathing techniques which have been shown to enhance VO2Max.  Several restorative postures will be explained for those times when nothing else will do but total relaxation.  There will be time for Q&A.  Remember…yoga doesn’t replace your training…it enhances it!

Wednesday, February 15; 7:00 PM

Multisport Boot Camp

Rich Stromberg – Certified Fitness Coach

Get an overview and video demo of this high-intensity workout that is designed specifically for the triathlete.  Consisting of swim, bike, run, strength, and plyo-metrics, this program has been gaining favor in the multisport community in the way it allows you to ratchet up to the next level of performance.  For those who are game, a special actual boot camp session will be scheduled.

  • Swim – Less miles in the pool and more efficient use of strokes and upper and lower body management.  Distances for sets are usually under 150 meters.
  • Bike – Take the Tabata system of training with maximum work per unit of time to develop power, strength, and endurance.
  • Boot Camp – Challenge your body to the next level of fitness in a unique way that will develop core strength, power, speed, and agility.

Wednesday, March 7; 7:00 PM

The Running Depot Presents: “Natural Running, it’s not About the Shoe“

  • Discuss how recent trends have revisited the role shoes play in preventing running related injuries and improving performance
  • What is minimalist running, who should practice it, and when?
  • Ways to decrease impact forces and that predispose runners to injury
  • Improving foot strength on a daily basis

 

Centegra Health Bridge – Huntley

Thursday, February 2; 7:00PM

Centegra Health Bridge Fitness Center Presents “Nutrition for Endurance Athletes” (Tennis Lounge)

Meg Burnham, MS, RD, CSSD, LDN

  • Learn about pre-workout, workout, and recovery nutrition strategies
  • Find out about common misconceptions about endurance athlete nutrition
  • Discuss how to avoid race day GI issues

Wednesday, February 8; 7:00

Wheel Werks Presents “How to Fix a Flat Tire and Basic Maintenance of a Bicycle“

  • Go over the basic things to look for in maintaining a bicycle
  • Easy road fixes for in a pinch, shifting issues etc.
  • Demonstration of how to fix a flat tire
  • Group activity with their front wheel, we will all change a tube together

Wednesday, March 14

Wheel Werks Presents “Riding Technique and Road Etiquette“

  • How to shift properly and when
  • Proper braking techniques
  • Rules of the road for cyclists
  • Tips on how to ride safe with a group
  • Race day bike set up and etiquette