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2011 Workshop Program
Skills Workshop #1 - Focus: Swimming
LEVEL ONEJanuary 29, 20117:00 – 11:30 amPort Orange YMCATopics Covered:- How to swim with little effort
- Nutrition 101 specific to swimming
- Swim drills to teach you how to breathe, float and kick correctly
- 5 swimming specific strength exercises to increase your strength and endurance
- 5 swimming specific stretching to reduce your risk of injury and improve your range of motion
- 1 hour swim workout to apply what you have learned
LEVEL TWOJanuary 29, 2011Noon – 4:30 pmPort Orange YMCATopics Covered:- Advanced biomechanics for improved average speeds specific to your race distance
- Understanding Energy Systems specific to performance and training seasons
- How to develop a pacing chart based on your field testing results to avoid overtraining and injury
- Advanced dry land strength and plyometric exercises to increase your strength and endurance
- Advanced stretching exercises to reduce your risk of injury and improve your range of motion
- Advanced swim drills to improve your speed and endurance specific to your race distance
- Soft tissue maintenance – how to avoid and handle an acute injury with massage, stretching, cold and ice
- 1 hour high quality swim workout and stroke video analysis
Skills Workshop #2 - Focus: Cycling
LEVEL ONEFebruary 12, 20117:00 – 11:30 amLake Mary Panera BreadTopics Covered:- How to use your gears to avoid the “burning leg” sensation
- How to use your brakes to improve bike stability on the road
- Nutrition 101 specific to cycling
- How to drink while riding
- Cycling etiquette
- 5 cycling specific strength & stretching exercises
- How to change a flat
- 30 minute trainer workout to improve your pedaling efficiency
- 30 minute outdoor riding session to apply riding skills and etiquette
LEVEL TWOFebruary 12, 2011Noon – 4:30 pmLake Mary Panera BreadTopics Covered:- Advanced Biomechanics for improved average speeds specific to your race distance
- Understanding Energy Systems specific to performance and training seasons
- How to develop a pacing chart based on your field testing results to avoid overtraining and injury
- Advanced cycling specific strength and plyometric exercises to increase your strength and endurance
- Advanced cycling specific stretching to reduce your risk of injury and improve your range of motion
- Max heart rate assessment along with a video analysis on the trainer to improve your power output & endurance
- Soft tissue maintenance – how to avoid and handle an acute injury with massage, stretching, cold and ice
Skills Workshop #3 - Focus: Running
LEVEL ONEFebruary 26, 20117:00 – 11:30 amLake Mary Panera BreadTopics Covered:- How to make running easy and with a low heart rate
- Nutrition 101 specific to running
- 5 running specific strength and plyometric exercises to increase your strength and endurance
- 5 running specific stretching to reduce your risk of injury and improve your range of motion
- 1 hour performance workout on the open road
LEVEL TWOFebruary 26, 2011Noon – 4:30 pmLake Mary Panera BreadTopics Covered:- Advanced Biomechanics for improved average speeds specific to your race distance
- Understanding Energy Systems specific to performance and training seasons
- How to develop a pacing chart based on your field testing results to avoid overtraining and injury
- Advanced running specific strength and plyometric exercises to increase your strength and endurance
- Advanced running specific stretching to reduce your risk of injury and improve your range of motion
- Max heart rate assessment along with a video analysis running workout to improve your speed & endurance
- Soft tissue maintenance – how to avoid and handle an acute injury with massage, stretching, cold and ice
Skills Workshop #4 - Focus: Strength Training, Stretching, Nutrition & Hydration
LEVEL ONEMarch 12, 20117:00 – 11:30 amLongwoodTopics Covered:- Calculating your personal nutritional profile of carbohydrates, protein and fat
- Creating your personal menus for breakfast, lunch, dinner and snacks for burning fat and building muscle
- Creating your personal exercise eating plan (pre-during-post workout)
- How to grocery shop for decreased body fat, improved endurance and the development of lean muscle tissue
- How to consume calories while exercising (swimming, cycling and running) and not getting sick to your stomach
- Calculating your personal hydration needs
- How to read nutritional labels
LEVEL TWOMarch 12, 2011Noon – 4:30 pmLongwoodTopics Covered:- Eating for optimum performance
- Ergogenic aids for improved speed and endurance
- How to eat for maximum strength to weight ratios
- How to calculate your ideal body composition for performance
- How to stabilize your blood sugar levels for increased endurance and speed
Cost: $100.00 Per Workshop
Each workshop is limited to 20 athletes, on a first come, first served basis. Please RSVP with Robb at robb3@earthlink.net and indicate which workshop(s) you plan on attending.
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Copyright 2010 by Robb Beams and the AEM IncTM. All rights reserved including the right of reproduction in whole or in part in any form and not to be used without the written consent of Robb Beams. For further information or permission, please contact Robb at robb3@earthlink.net.
Sign up for our 2011 Triathlon Workshop training programs (below) containing, Swimming, Cycling, Running, Strength Building, Nutrition and More! Only $100.00 per workshop, we will respond to your Email for payment options.
Thank you for joining. To help serve you better, please select the skills workshop of interest'(s) below - Level 1 or Level 2.
Ask Coach Robb a question or make a comment:
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Workshops
Each workshop is limited to 20 athletes, on a first come, first served basis. Please RSVP with Robb at robb3@earthlink.net and indicate which workshop(s) you plan on attending.
Level 1 Coach Robb's review
Level 2 Coach Robb's review
