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Bay
Area Workouts
TBT (Total Body Training)
Folks, a copy of what our first TBT session consisted of. For people
who might be tempted to try but feel intimidated, understand that run
portions and exercise repeats can and should be moderated to accomodate fitness level.
Meet 6:30pm MONKEY BARS WORKOUT STATION DIAGONALLY ACROSS FROM SAFEWAY, begin workout
at 645pm.
See you out there!
TBT workout #1:
10' jog with drills on Aquatic Park pier
3x calisthenic set building tempo set 1>3 in Aquatic Park stands
jumping jacks
windmill
high knees in place
pushups
mountain climbers
group stretch
6x 20" proud form hill repeats, 2x piggy-back carries up hill
Main Workout Set along Marina green
6x100m run with odd recovery 10 pushups, even recovery 20 crunches
4x200m with odd recovery 20 bodyweight squats, even recovery 10x
standing
lunges each leg
4x100m run withh odd recovery 25 leg lifts, even recovery 10x walking
lunges
warm-down
Welcome to the 2003 M2 Performance Spin
Class!
M2 is pleased to announce that Gorilla Sports will once more provide
us with use of their excellent facilities for the Bay Area's most
popular biking class.
Your Instructor: Two-Time Ironman Canada Champion Michael McCormack,
www.triathloncoach.com
Share triathlon luminary Gina Kehr's coach and workouts! If the
best in the sport can learn from Michael, so too can you.
Using Spin bikes, we will reference cadence and heart rate to systematically
prepare for Northern California's spring classic, Wildflower. In
our first session participants will perform a workout protocol designed
to indicate heart rate training zones, and we will then execute
a methodical training progression that builds each week.
What makes M2 Performance classes unique?
For twelve years, concise indoor training sessions have been the
backbone of Michael's own competitive training as well as that of
his coaching program. The individual workouts are not of the standalone
workout du jour genre, but rather build systematically in a fun
and varied format that has been proven effective from beginner level
to professional Ironman winners.
Properly done, indoor bike training allows an athlete to improve
almost indefinitely in sessions that generally last an hour. Use
of a heart rate monitor is essential, as is performing a test to
determine relevant training zones. Regular participants will simply
have no choice but to greatly improve in their cycling. You can
read various articles that Michael has written on performance bike
training at www.IronmanLive.com in the cycling section.
The class series and assorted materials also provide educational
value as participants learn firsthand the nuts and bolts of innovative
training methodology.
Date: Thursday evenings @ 7:30 p.m.
1st Class: January 23, 2003
Place: Gorilla on Chestnut, cross street is Divisadero
Cost: $168 for 14 classes
VERY IMPORTANT: A heart rate monitor is essential.
Parking: Parking can be tricky but I always find easy parking at
the bottom of Lyon Street, and I then jog
3 blocks to Gorilla. Class members must always leave one spot there
for me however.
Class Sign-up:
I expect these classes to sell out as in the past. 2002 M2 participants
will have priority signup.
My receiving a check will confirm registration. I will post confirmed
participants on www.triathloncoach.com under Bay Area Workouts.
If a class fills, I will return your check or paypal.
Payment Methods
Checks in the amount of $168 payable to MMC Sports, Inc.
Mail checks to: Michael McCormack
435 Green Glen Way
Mill Valley, CA 94941
Please confirm remittance by e-mail to: mccormack.m@attbi.com
Or use Paypal in the amount of $171 to mccormack.m@attbi.com
Class Sign-in Procedure:
Arrive 15-20 minutes early for 1st class.
Participants will need to sign a waiver for Gorilla, and a waiver
for M2. This is important as each class usually has its share of
casualties due to the strong pace set by the Gutterbunnies.
Participants will be issued a card for future class check-in.
Use of Gorilla Facilities
In addition to allowing M2 participants access to their spin room,
Gorilla is also offering a generous one-time guest fee of $20 which
allows class participants to use the rest of the gym facilities
on that same day. If you wish to run on treadmills, lift weights,
etc. before or after class, then bring a check for $20 payable to
Gorilla, and you will be issued a card which grants you this access.
Gorilla will also allow M2 Spin participants the option of joining
for one month for $89.
Participants who choose not to purchase the one-time guest fee
of $20 or the one month special should not use exercise facilities
other than the spin room.
Drop-ins
Drop-in fee is $15 and payable before class.
Refund Policy
M2 will consider refunds only in extraordinary circumstances. For
example, if someone breaks a leg at the beginning of the series,
and can bring me evidence of such with X-rays, bearing in mind that
it will be difficult to negotiate the dark spin room with crutches,
then this might be considered a legitimate reason for a refund.
Citing that the earth's tectonic plate drift made the site suddenly
inconvenient would not be a valid claim for refund.
Golden Gate Triathlon Track Practice
Track begins on TUESDAY, FEBRUARY 4th at 7pm at Kezar Stadium (one
week from today)! All Tuesday track workouts will be coached by
two time Ironman Canada Champion, Michael McCormack (see bio below
and check out www.triathloncoach.com).
TRACK PROGRAM
Track is open to all paces, abilities, experience and skill level.
COACH: Michael McCormack
WHEN: Tuesdays, 7pm at Kezar Stadium. Please be there at 6:45pm
to check-in. The warm-up will start PROMPTLY at 7pm.
SEASON: FEB 4 - OCT 28 (39 sessions - 38 PAID plus 1 FREE)
COST: We are doing the payment system different this year (no more
track cards). They were an administrative nightmare. This year...there
are several payment options to suit your needs (Drop-in, TRI-mester,
and Season Pass) . The cheapest and best option is to pay for the
whole season up front. Here are the deets:
** 1st Session is always FREE (some come on and try it out!) **
After that you're cost options are:
1) Drop-in Payments
- Non-GGTC member = $8 per session
- GGTC member = $5 per session (~$190 for the whole season)
2) TRI-mester Payments (3 total TRI-mesters) = $52 per TRI-mester
(~$4.10 per session - Save $35 off the drop-in cost!)
- A TRI-mester consists of 3 months:
1st TRI: FEB/MAR/APR
2nd TRI: MAY/JUNE/JULY
3rd TRI: AUG/SEPT/OCT
3) SEASON PASS (38 sessions) = $120 (~$3.15 per session - Save
$70 off the drop-in cost!)
** Everyone who signs up for the SEASON PASS will be entered in
a raffle to win some great schwag from GGTC and our sponsors at
the end of the year! Plus, you won't have to worry about paying
for track for the whole year....just show up and run! **
Click here to sign up for TRI-mester or Season Pass now: www.ggtc.org/run.php
** Good News for anyone that has left over punches in their track
cards from last year! You will be able to use your left over punches
to pay for the track workouts this year (one punch per workout).
You must bring your punchcard with you to each track session...so
if you lost your card...you're out of luck...sorry! **
Michael provides a running program that is fun, varied, and based
on training methodology that allows runners of all abilities to
improve in a supportive atmosphere. Remember, Consistency is the
key! The best way to improve your running and performance is to
be consistent and focused in your training! So come to track on
Tuesdays...you'll notice a difference in your running!
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