Improve your performance and hone your technique with these clinics and workshops

Multisport World at the Jewish Community Center (JCC) Manhattan will offer a wide range of clinics and workshops to help you improve your performance and technique this season. Please note that participation in Multisport World clinics and workshops is limited, a registration fee is required and many clinics are expected to sell out. REGISTER EARLY!  Clinics and workshops being offered include:

• Triathlon Swimming Skills: Basics and Advanced (8AM, 9AM, 10AM, 11AM, 12PM; includes video analysis!)
• ChiRunning Clinics (8AM, 10AM, 12PM, 2PM)
• First Trime Triathlete Workshop (9:30AM-11AM)
• Core Conditioning for the Endurance Athlete (11:30AM-1PM)
• Dialed-in: Personalized Race Nutrition Planning (2PM-3:30PM)
• Going the Distance: Training for and Racing Long Course Triathlon (2PM-3:30PM)

Read below for descriptions and links to registration.  

TRIATHLON SWIMMING SKILLS: Led by coaches from the Asphalt Green Triathlon Team, there will be Triathlon Swimming Skills clinics offered at the JCC pool from 8AM until 1PM. These clinics are specifically geared for triathletes and Basics and Advanced clinics are being offered as described below:

Triathlon Swimming BASICS Clinic: The Basics clinic is designed to help you improve your body position in the water to reduce drag and improve your stroke and breathing technique. You will learn triathlon specific swimming skills that will prepare you for the chaos of a group start, help you avoid anxiety and conserve energy and enable you to leave the swim leg fresh and relaxed. This clinic includes underwater videotaped stroke analysis of each partcipant which will be reviewed in a classroom after the clinic. CLICK HEREfor more details and to register.

Triathlon Swimming ADVANCED Clinic: The goal of the Advanced clinic is to improve your open water swimming technique and make you faster and more efficient. The clinic will cover drills and swim sets that will improve your stroke to help you become more efficient. This clinic includes underwater videotaped stroke analysis of each partcipant which will be reviewed in a classroom after the clinic. CLICK HERE for more details and to register.

CHI RUNNING CLINICS: ChiRunning combines the inner focus and flow of Tai Chi with the power and energy of running to create a revolutionary running form and philosphy that takes the pounding, pain and potential damage out of the sport of running. ChiRunning Level 1 and Level 2 clinics will be offered at Multisport World 2010.

ChiRunning Level 1 Clinic: The Level 1 clinic will include (1) an introduction to ChiRunning and it's benefits to triathletes; (2) how ChiRunning can help prevent injury and promote energy efficiency; (3) how to cooperate with the force of gravity and the force of the road when running; and (4) proper ChiRunning form. This clinic will take place outdoors. CLICK HERE to register.

ChiRunning Level 2 Clinic: The Level 2 clinic is designed to help individuals familiar with the basics of ChiRunning take ChiRunning to another level. This clinic will provide (1) a review of proper ChiRunning posture; (2) how to cooperate with the force of gravity and the force of the road when running; and (3) how to run more efficiently and faster with pelvic rotation and use of your oblique muscle. This clinic will also covber hill running and offer video analysis before and after the clinic. The ChiRunning Level 2 clinic will also take place outdoors. CLICK HERE to register.

FIRST TIME TRIATHLETE WORKSHOP: So you've decided to take the plunge and do your first triathlon? This is the workshop for you. Developed by the expert coaches at Tri-Hard Endurance Sports Coaching, who have worked with beginners and elite althletes alike, this workshop will walk you through everything you need to know to make your first triathlon a successful and enjoyable one, including:

• Triathlon 101: Race distances, rules and more
• Setting the right goals for yourself
• Knowing what equipment you need (and don't need)
• What to expect in the swim, bike and run
• Basic training: How to prepare for your first race
• Common "rookie" mistakes and how to avoid them

All participants in this workshop will receive a $20 coupon good towards participation in the Whaling City Triathlon in New Bedford, MA on July 24, 2010. CLICK HEREto register for this workshop to be held 9:30AM-11:30AM.

CORE CONDITIONING FOR THE ENDURANCE ATHLETE:  Although a "six pack" set of abs may look good, they are no indication of endurance strength or functionality of your core. Two out of three adults will experience lower back problems from natural degenerative changes and 72% of triathletes report back pain. A weak core is an accident waiting to happen.

In this 90 minute workshop led by Paul Frediani, USAT Certified Coach and Author of "TRI POWER, Strength Training for Endurance Athletes", you will learn the basics of the anatomical structure of both the inner and outer core. We will access core strength and learn how to develop a proper core conditioning program consisting of three progressive phases: stabilization, strength and power. Attendees of this workshop will walk away with:

• An understanding of the importance of the core musculature
• Knowledge of the difference between the stabilization system and the movement system of the core.
• A personalized core conditioning program

This workshop will be offered at 11:30AM-1PM. CLICK HERE to register.

DIALED-IN: PERSONALIZED RACE NUTRITION PLANNING: A sound nutrition plan is the foundation is a key component to race day success. In this workshop, triathlon coaches Jason Gootman and Will Kirousis of Tri-Hard Endurance Sports Coaching will guide you through completing a worksheet to help you thorughly plan your race nutrition for the coming race season. You'll leave with a race nutrition plan that you can practice with and refine over the following months and use in your races this season. Topics covered will include:

• Race morning breakfast do's and don'ts
• Proper pre-race fueling
• Individualized during-race nutrition planning for water intake, electrolyte intake and carbohydrate intake including timing, amounts, and types of products to use
• Optimal post-race fueling and recovery

This workshop is offered at 2PM. CLICK HEREto register.

GOING THE DISTANCE: TRAINING AND RACING FOR LONG COURSE TRIATHLONThis 90 minute workshop covers what it takes to have a positive half or full iron distance triathlon experience, whether it's your first time or a repeat performance. Presented by Anthony Carillo (6x finisher at the Ironman World Championships in Kona) and Ben Lloyd, USAT certified coaches with the Asphalt Green Triathlon Club in NYC and accomplished long course triathlon athletes, this workshop will help you:

• Utilize your available training time to achieve your race goals while minimizing the risk of injury, overtraining and burnout.
• Understand how to effectively use and apply power and heart rate training methods
• Create a step-by-stpe guide to race week
• Determine what it takes to qualify for 70.3 Ironman Championship in Clearwater, FL or the Ironman World Championships in Kona, Hawaii.

This workshop will be from 2PM to 3:30PM. CLICK HEREto learn more and to register.

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