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 Training Groups Opportunities

EVERY athlete must fill out a Medical Form and Waiver before participating in Events for 2010. 

Medical Form and Waiver

To Register for All events go to Registration for Training Events

 


Training Groups and Sessions for the 2010 

Training groups include COACHED training sessions.  Each workout has a purpose and all group training is organized with a goal in mind.  All my athletes rave about how much they learn and enjoy being part of the group.  They all feel confident come race day and do very well. 

Tuesday Night Run Group Session

Dates: 
1/12/10-2/28/2010
7 workouts

Time:
6:15- 7:30 PM  
All Levels
Location: 
Red Reef Park Golf Course in Boca or Linton Bridge in Delray , A1A and Palmetto, Deerfield Beach.
Price $67

Organized workouts each week with a schedule, warm up will include many drills to improve your dynamic flexibility and strength for running with various types of drills, workout will include a variety of items including tempo, hills, speed and much more,  and cool down.  Instruction will be presented each week to help athletes improve their running form and efficiency.   One night will be devoted to Field Testing to determine LT training zones.  Videotaping to help athletes with form will take place on one of the evenings as well.

 



Open Water Swim Training Group

Dates
: Mondays March 15th-April 12th, 2010
Time:  6:00 -7:45 PM    All Swimmers at 6.  Athletes will be paired off and given different workouts. 
5 Workouts Where
: South Beach Park @ Palmetto and A1A, Spanish River Park in Boca, Deerfield Beach Pier
Cost:  $67

Description:  This group will include instruction on proper techniques for swimming in open water along with drills and workouts to practice the specific skills used for racing.  Mini courses will be set up weather permitting.  Athletes will be paired up by ability and each workout will be adjusted according to ability.  

Beginners will be geared more towards skill development with a workout to practice skills.   The first 10  minutes will be to warm up, then 30 minutes of skills followed by a lower volume workout.   Athletes must be able to swim and complete 250 yards in a pool without having to stop.


Intermediate to Advanced athletes will be given race specific type tough workouts to really challenge them and bring them to the next level with their open water swimming.    They will focus on perfecting the skills through drills and repetition then given a workout with quite a bit of swimming.  They should be able to swim 1.5 to 2 miles for the total volume.

 

Bike Speed work and Drills Training Group

When: March 4th- April 8th, 2010
Thursday evenings starting at 6:00 to 7:45PM
6 Sessions
Cost: $57

Where:  Red Reef Golf Course Pavilion, Linton and Clint Moore Bridge.  
The group is for riders looking to improve their speed, power and pedaling efficiency.   Just like running, doing speed work on the bike is hard to do solo….come on out and push yourself harder.  Each session will include a session designed to help you improve your speed and lactate threshold on the bike.   One day will be devoted to doing a Field Test.  I will also present instruction each week on various ways to improve your cycling technique at efficiency. 
Videotaping to help athletes with form will take place on one of the evenings as well.  Sessions will be 60-75 minutes long.


 
   
 
  
 XTERRA Training
Are you interested in training for an XTERRA event?  Florida has three great XTERRA events.  The first one is in Miami at Oleta River State Park usually in the Early spring,  the second is mid May in Fort Myers and the third is in Jacksonville at Hannah Park in late July.   Training for off road is a lot of fun and super challenging! 

For more info about this type of racing or if you would like to be part of a group for it, contact me at info@rachealwoodcoaching.com.

 

    Home |  About Racheal  |  Coaching Services  |  Athletes  |  Bricks, Clinics and Trips  |  Training Group Opportunities
Training Group Information  |  Registration for Training Events  |  Calendar  |  Testimonials  |  Links and Resources