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WINTER BIKE CLASSES – 2018/19 August 29, 2012 BIKE CLASSES We now have two locations for the Classes Sheri’s Basement AND FIT CLUB BOOT CAMPS BASEMENT CLASSES ARE NOW FULL, JAM PACKED so there is no fitting in Wednesdays 5:30 – 7:45 ish-FULL 75-90 minutes of riding and 45 min core and stretch Saturdays 8:30 – 11:00– ENDURANCE RIDE-FULL 90-120 min of riding and 30 min core and stretch FITCLUB BOOTCAMPS- HTTPS://FITCLUBBOOTCAMPS.CA/FITCLUB-BOOTCAMPS 962 Leathorne St unit 4, London, Ontario N5Z 3M5, Canada Wednesdays 9:30 -11:30 AM COST 1st class = $200- One day per week 2nd class $ 180- SO IF YOU SIGN UP FOR BOTH THE WED/SAT’S Classes start Wednesday November 7 and continue until the end of March. If the weather is still crappy like last winter we can continue on for another week or two into April. A few classes will be cancelled around the Xmas Holidays 8 class package $120 Drop in $15-+HST if space is available. There will be no drop in available in basement classes You can either send me an etransfer, a cheque to 78 Greenbrier Cres London N6J 3X9 or bring a cheque/cash to the first class http://www.youtube.com/watch?v=p4oJ4qGB304&feature=share http://www.youtube.com/watch?v=Y2Lun-hGy88&feature=share SHERI FRASER – TRIATHLON ONTARIO Competition certified coach, 34 years in Triathlon, 24 years coaching experience MICHELLE BELTON TO Community Trained Coach, TRUDIE HARRINGTON TOCommunity Trained Coach, Certified Personal Trainer, 25 years in Triathlon NANCY LAWRENCE TO Community Trained Coach, Certified Spin Instructor 13 years in Triathlon BRUCE HAMMOND TO Community Trained Coach, All Bike class coaches are experienced, active athletes, motivated to be fit and…lots of fun! These classes are for ALL levels of athletes, from Tri-a-tri to Ironman and all ages. They are also beneficial as cross training workouts for runners, swimmers and pretty much any sport. We concentrate on biomechanics. technique and form, riding relaxed, changing gears, proper seating, power, leg position, and cadence. Each week we will cover different aspects of training and racing, stretching, self maintenance, injury prevention, core, heart rate, nutrition, sweat loss, pacing, tapering, picking your races, weights, etc. We will be doing drills and some alternative type speed workouts that will help out your running as well. We gradually build on endurance and strength. The workouts start easy and gradually the sets get longer and more intense as the weeks pass. You can work at whatever pace and level that works for you. Set the tension on the trainer as hard or as easy as you like. The first few weeks will be for the new riders to get comfortable on their bikes. Our course focus is on progression, once you are comfortable we will be increase the work to match your personals goals. What you will need: A bike and quiet indoor trainer 2-3 towels 2-3 water bottles snacks while riding Climbing block Change of clothes for post-ride stretch Yoga mat And make sure to assure the “runners only” that these classes are perfect for cross training These classes are for ALL LEVELS. You do not need to be an experienced rider, as a matter of fact… . Other that the fitness aspect, we work on peddling, form, cadence, balance, standing, hills, changing gears, speed work, HR training, riding smoothly, nutrition, core and stretches for cyclists, so this is not a spin class like you would get at a gym. You bring your own bike and trainer which is by far more conducive to the body and comfort than a spin bike. And there will be at least a 30-45 min core and stretch post class. I encourage people to stay for this For more information Sheri Fraser – sfraser12@hotmail.com buy viagra buy cialis Please follow and like us Save

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Head Coach Sheri Fraser has 35 years of Triathlon experience 

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We have over 100 years of combined exeperience

COACHING SERVICES

monthly training plans

yoga classes

group workouts

indoor cycling

camps

swim clinics

run clinics

beginner programs

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LAKE WHITTAKER SPLASH N DASH 

Open water training to prepare you for your triathlon season

  followed by a timed 5 K run on a traffic free dirt road

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Every Wenesday night late May  til mid August  6:30 PM

 

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CONTACT 

Sheri Fraser

131 Flagstone Rise 

Naramata BC

sfraser12@hotmail.com

FB  sheri fraser coaching

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519 474 3759  

 

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contact
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ABOUT US

sheri fraser coaching 

78 Greenbrier Cresent

London Ontario Canada

N6j 3x9

519 474 3759

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sfraser12@hotmail.com 

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2019 sheri fraser coaching

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