Wednesday, October 28, 2009

This week at Exponential Performance Coaching

I hope that every one had a good long weekend

Squad paddle

The Exponential Performance Squad kayak sessions will be held on Wednesday as usual. This session will start at 7.30am from the University Rowing club. This week’s session will be focused on technique and endurance development.

These sessions are $20 per session or sign up for 5 sessions for $80.

Squad run

The Exponential Performance Squad running sessions are starting this Wednesday at 5.30pm. These sessions are focused on developing off road running skills and fitness while introducing you to different off road training grounds around Dunedin.

The first session will be held from the Woodhugh Malvern Street entrance and will consist of a 1 hour run working on rock hopping skills.

The Cost of these sessions are $15 per session or sign up for 4 sessions for $50.

Coast to Coast Training camp

There has been a lot of interest in this training camp. So much so that it is booked out and there is now a waiting list. With this in mind EPC will be running a 2nd camp on the 16th and 17th to manage with the demand. Those who have registered their interest in the initial camp will be contacted this week regarding paying their registration fee to secure their place on the camp.

Those who have not expressed their interest in attending the camp yet but want to attend then let me know as soon as possible as places are limited and there is a strict limit on numbers due to safety.

Grade two course

There is one spare spot on a grade two course on the 14th and 15th of November. These grade two courses are held in Wanaka by kayak guru Eric Billoud. The cost of these courses are $342. The course in run over twos days with skills and training on the first 1 ½ days then assessment on the final ½ of day two. Let me know if you are interested or know of someone who is interested in attending

EPC athletes at the races

Congratulation to Bruce Ranga who raced in the Pilots Beach to Vauxhall 20km kayak race last weekend. It is clear to see that Bruce’s hard work in the boat is paying off with coming second.

Bruce putting down the power in his new Evolution Omega

Good luck to Chris Yeats of Hokitika who takes on the 5 passes cycling tour this coming weekend. I will be a big three days on the bike covering 600km, I hope the weather is good.

Also good luck to Milan Brodina of Methvan, Pam Thompson of Invercargill and Hannah Thorne of Dunedin who take on the Timaru 6 and 12hour mountain bike race as solo competitors this coming weekend, I look forward to catching up with you guys up in Timaru sometime over the 12 hours.

A number of the Dunedin based EPC athletes are in the middle of end of year University exams. Best of luck to these guys and girls in their studies and exams over the next few weeks.

Exponential Performance Coaching tip of the week

In order to gain the maximum benefits of your hard training sessions, make sure you have a meal containing carbohydrates and protein within 30 minutes of finishing training. The mix of protein and carbohydrates is critical to stimulate maximal up take by the muscles. Good examples are things such as tuna on rice or pasta, chicken or ham bread rolls, breakfast cereal and milk,, poached eggs on toast or specially formulated recovery shakes.

Happy training


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