ETS Bike Camp

Endurance Training Systems Spring Bike Camp May 5th to 9th 2010.

The Endurance Training Systems (ETS) coaching team is proud to introduce our first spring bike camp in beautiful Vernon and Penticton British Columbia. For athletes looking to get in some solid cycling volume in preparation for the upcoming racing season, this is a great camp to build your fitness. Vernon is the home town of Jack VanDyk so he knows many of the great training routes through the area which is often overlooked to the more popular destination of Penticton B.C.

Camp participants will be treated to many of the North Okanagan’s finest training routes on roads with little traffic, flat to rolling terrain, climbing and a full schedule of training. We will also head down to Penticton for one day to ride the famous Ironman Canada bike course.

Tentative Schedule;

Tuesday May 4th Travel and check-in day.

Wednesday May 5th
9:30-11:30am Easy 2.0 hours group ride.

12-1pm Lunch break (lunch provided).

1:30-4pm Group ride with sprint training 2.5 hours.

4:45-5:45pm Optional running interval session for triathletes.

6:30-8pm Group dinner and camp overview.

Thursday May 6th

9-11:30am Silver Star foothills interval training session (hills!).

12-1pm Lunch break (lunch provided).

1:30-5pm Easy aerobic training group ride 3.5 hours.

6-7pm Dinner/free time.

7:30-9pm Training talk and Q&A session with coaches.

Friday May 7th

9am-2:30pm Long ride 5.5 hours.

2:30-3:30pm Break.

4-5:30pm Optional group hike in Kalamalka Lake Park.

6-7pm Dinner/free time.

7-9pm Preview of IMC bike ride and gear preparations.

Saturday May 8th

7-8:30am Travel to Penticton

9:30am ++ Ride the IMC course. Note not everyone has to ride
the “full” route or distance. We will establish short cuts
for those not interested in doing the full route.

4:30pm Travel back to Vernon.

7:30pm ++ Pub Night and group dinner.

Sunday May 9th

9am – 12pm Easy group ride up to 3.0hours.

1pm Travel home…

Our intention is to help keep costs down for this camp so we are exploring a few different options for accommodations in order to focus on the training. This will be dependent upon the total number of camp participants. Express your interest early so we can make the necessary arrangements.

What’s included in the fees:
• Coach led training sessions.
• Planned routes.
• Vehicle support on the longer training days.
• Basic mechanical support from coaches.
• ETS jersey.
• Two lunches.
• Sports nutrition products TBD.
• Coaches “chalk talk” sessions.

We will also have some items such as tires, tubes, chains, bar tape, derailleurs, cables and housing available for purchase if required however it is expected that each participant will have their bikes tuned up at a bike shop prior to the camp to ensure everything is in excellent working condition. SpeedTheory has offered to help camp participants with a bike check-up prior to leaving Calgary – more details to follow.

Cost: $550.00 for ETS Indoor Cycling Program participants and Talisman Centre
Triathlon Club members.

$650.00 for non-ETS and TC Triathlon Club members.

*Transportation costs, food beyond that provided and dinners are not included in the fees.

Registration:

A non-refundable $150.00 deposit is required at the time of registration. The remaining balance is due 30 days prior to the camp (April 5th 2010).

Cancellation Policy:
If you decide not to attend and have paid in full, you will be refunded in full minus the $150.00 deposit 31 days or more prior to the camp. No refunds will be provided in the 30 days prior to the camp.

Endurance Training Systems/Talisman Centre reserves the right to cancel this camp. We will do so at least 30 days prior to the beginning of the camp. In this event, you will be issued a full refund. ETS/Talisman Centre is not responsible for fees associated with planning your trip, such as airfare, alternative accommodations, car rentals etc.

Exceptions to this policy cannot be made for any reason, including weather or personal emergencies.

Equipment and Clothing items to bring:

 Bicycle cleaned, tuned and ready to ride.
 Helmet
 Jerseys at least 4 (short and or long sleeve)
 Shorts at least 4 pair
 Cycling tights.
 Vest and/or cycling jacket.
 Base layers 2 to 3 lightweight.
 Rain jacket.
 Arm and leg warmers.
 Socks ( DeFeet Woolie Boolies or some other Merino wool type).
 Cycling gloves short finger and/or full finger.
 Cold weather gloves.
 Cycling shoes.
 Cycling booties or overshoes for added warm and protection if required.
 Eyewear/sunglasses.
 Chamois cream.
 Small tote or backpack for anything you wish to keep in support vehicles.
 Heart Rate Monitor and/or Power Meter (Power Tap or SRM or other).
 Sunscreen???
 Toiletries for clean up between rides.
 Comfortable clothing in case you decide to join for the optional hike.
 Running gear for the triathletes looking for some extra training.

Bottles/mix/food: If you will be arriving before a camp begins, remaining afterward or have specific nutritional requirements, please bring what food/drink supplies you will need for yourself.


Bottom line is to come to camp prepared for any type of weather. In addition it is a good idea to be ready physically for these camps prior to coming in versus doing very little and then having the camp ramp you up. We will be doing a ton of riding in this short period so we advise participants to get in some longer rides outside in the three weeks prior to camp. It is typical that in the two weeks post camp you may feel tired as your body begins the repair process, especially when you drop back to your regular training volume. But by week three many should start to feel the benefits of the big volume which is perfect for those training for late May and early June races.

To register and secure a spot please contact Jack VanDyk at 403.355.1259 or jvandyk@talismancentre.com.

Monday Evening Brick Training UPDATED!

Hi everyone, hope you are all coping well with this cold weather. At least Wednesday should feel like shorts weather!

I just received approval to offer a Monday evening 7-9pm Brick training session in the New Year. Wednesday evening filled up quickly so I was able to get this program in place.

We are a go so if you wish to take part in this Monday evening session please let me know as soon as possible as I have several people confirmed already for it.

Thanks.

Jack

Winter Sessions Update

Greetings everyone, just a note that the following courses are now fully booked for the Winter 2010 training.

Triathlon Club Swim

Monday 6-7am

Triathlon Group Brick

Wednesday 6:30-8:30pm

There is still room in all other programs.

Jack

Run Clinic Cancelled

The second run clinic will be put off until next week, Jack VanDyk is putting on a power seminar tonight that should not be missed.

Welcome Taylor Dawn Hindle

On Novermber 19th at 11:58pm Taylor Dawn Hindle, was born at 7lbs 15 oz, 19 inches long. Congratulations to the new parents Laurel and Matt Hindle.

Welcome to parenthood...

JVD

Strides Sale

Hi everyone,

It's time again for the annual Strides Friends & Family Night. We're having it a little earlier this year, as we know how busy everyone gets during the lead-up to Christmas. If you're in need of a new running jacket, new shoes or even want to do some early Christmas shopping for the runner on your list, come in from 5-8:30pm on Wednesday, November 25th for great deals on this night only. Check out the attached invite.

Hope to see you at the store!

Cheers,

Jeremy & Jeanette


Whats to be had?

• At least 20% off all new fall shoes and clothing

- With special deals for this night only!

• 10% off accessories (socks, electronics & nutritional products)



Get the jump on your Christmas shopping!


If you haven’t made it in yet, check out our new location at:

3558 Garrison Gate SW

(Across the street from the Garrison Safeway & Starbucks)

Triathlon Club Winter 2010

The Talisman Centre Triathlon Club Winter training schedule is now available to view. Jack will be accepting registrations starting the week of November 16th 2009.

We will be moving the training environment into the Fitness Mezzanine located in the building which is home to Gyms 4 & 5 as well as the Lindsay Park Physiotherapy Clinic which looks out into Lindsay Park. The training pool will become our exclusive home in 2010 and we are fortunate to have an abundant amount of space available to train in.

There will be change rooms and showers during 2010, on both the Aquatic and Dryland sides of Talisman Centre, although there will not be an Executive Locker Room during this time. On the dryland side, locker rooms and showers will be located where the executive locker room is currently located. On the aquatic side, the locker rooms will be where the Foundation Lounge currently is, and showers will be built on the pool deck.

Due to the large laydown for the construction trailers, cranes and other equipment, Talisman Centre’s parking lot will be reduced to between 170 and 200 parking stalls onsite. Of course, we are across Macleod Trail from the Erlton C-Train station, and the #10 bus stops near the entrance to our parking lot.

We have had to alter some of the dates for 2010 due to the juggling of space amongst the swim clubs, water polo etc. However, as you can see we will actually be able to offer more swim training opportunities for the Club along with two 90min swim sessions!! Not many options for this in Calgary.

Despite these challenges we are proud to offer the same number of indoor cycling sessions and a new and exciting training environment. The ETS coaching staff is looking forward to this new move!

Triathlon Club Group Brick

Wednesday 6:30 pm- 8:30 pm Jan 6-Mar 24(34335) $165/12 classes

Triathlon Club Iron Brick

New! For those looking to improve their overall
endurance, fatigue resistance or preparing for a
half to full Ironman this motivating group session
will ensure you are fit by the start of the season.
Training sessions will be constantly varied and
designed to push each athlete. You will require
your own bike for these sessions as they will
be conducted on our ergotrainers.

Saturday 9:00 am-12:00 pm Jan 9-Mar 20 (34337) $240 / 10 classes

Triathlon Club Ironswim

New! For those looking to swim longer and
preparing for the Iron distance this is the swim
training session for you. Build your distance
swimming ability through this 90 min session.

Tuesday 7:30 pm- 9:00 pm Jan 5-Mar 23 (34333) $165/12 classes

Thursday 7:30 pm- 9:00 pm Jan 7-Mar 25 (34334) $165/12 classes

Triathlon Club Swim

Monday 6:00 am- 7:00 am Jan 4-Mar 22 (34328) $105/11 classes

Tuesday 12:00 pm- 1:00 pm Jan 5-Mar 23 (34331) $114/12 classes

Wednesday 6:00 am- 7:00 am Jan 6-Mar 24 (34329) $114/12 classes

Thursday 12:00 pm- 1:00 pm Jan 7-Mar 25 (34332) $114/12 classes

Friday 6:00 am- 7:00 am Jan 8-Mar 26 (34330) $95/10 classes

Please review the schedule and simply contact me via email with your registration requests. Registration will be for existing Club members first until Tuesday December 1st 2009 after which I will open up registration to new members.

The full $250 annual registration fee will be required at the time you register.

Any questions please contact me directly.

Jack 403.355.1259 or jvandyak@talismancentre.com.