Cycling & Run Clinics

6-week Cycling Bootcamp
May 27 – July 5, 2017

6-week Cycling Bootcamp
The 6-week Cycling Bootcamp is specifically designed to improve your cycling efficiency, and help you achieve faster bike times at your next triathlon!

The program will focus on utilizing a proper pedaling stroke, position on the bike, appropriate use of gear shifting, breathing while on the bike, improving core strength and proper use of Heart Rate/Power (or perceived exertion) during various cycling exercises.
Prior participants in the SBR Cycling Bootcamp averaged close to 25% improvement in Functional Threshold Power with only an 8% increase in heartrate effort!

6-week Bootcamp Includes:

  • Two Individual training sessions with the coach
  • Group bicycle rides on city streets with appropriate bike lanes and on bike trails
  • Training exercises incorporating a bicycle trainer
  • Pedaling assessment using the proprietary Computrainer Spin Scan program
  • Breathing exercises that teach how to efficiently use the diaphragm
  • Assessment testing and evaluation at the beginning and end of the 4-week session
  • Establish/Review of Cycling Heart Rate/Power Zones and/or Perceived Exertion levels

Dates: May 27-July 5, 2017
Meeting Times: Wed -6:00-8:00 p.m. – Outside Group Rides from Irvine, Tustin, Newport
Sat – 8:00-10:00 Bicycle Trainer Group Sessions
Location: Ride Schedule/Location given at start of Bootcamp.
Cost:
Complete Course: $350  2 Private Sessions and 8 Group Sessions        SBR Tri Team Annual Members $315
Abbreviated Course: $250  2 Private Sessions and 4 Group Sessions       SBR Tri Team Annual Members $225
Pre-requisites: Must be capable of riding a bike for up to one hour at a comfortable pace (14-16 mph) without stopping.
(Limited to 10 participants)

Call or email Coach Pam Nichol @ coach_ pam@sbcglobal.net or 916-213-4815.

 

 

 

 

 

 

 

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Testimonials

Thanks all for the support Coach Pam! You promised me you would get me through training injury free and you did!. Six weeks ago, I literally couldn’t run a quarter mile. Trying to do this on my own….well, it may just would not have happened!
Ted

Thank you Pam! I very much enjoy you, your professionalism, patience and knowledge. I have learned so much the last few months and look forward to learn much more! You are awesome. Thanks.
Steven

Pam, thank you so much for your transition tips. Just two suggestions from you have taken over a minute off my total transition time! I've read articles and watched videos on how to improve transition time, but hadn't seen your two key recommendations anywhere. Thank you!
Jane

Thanks Coach Pam for helping my two sons and I make it through our first TRI!! It was an amazing experience and we truly could not have done it without your support, encouragement, and excellent coaching. We are all excited for the next one!!
Jamie

I can't believe that at 49 years of age and not exercising at all, I finished an ocean swim triathlon with my 11 year old daughter. I was truly scared to death! I thank you so much for training us so well in such a short time that we both finished. Now I feel like I can do anything, I feel unstoppable!
Kim and Helena

A year ago today I began a triathlon journey with you. Thanks for the 365 days of support, encouragement and inspiration. With deep appreciation.
Laura

Coach Pam has helped me immensely to gain the swim skills I needed to be a triathlete. She gave me the confidence and training I needed to progress from a 25yd pool swim to completing a 1,000yd ocean swim in my first OW triathlon in less than 6mo. I feel great about this accomplishment at the age of 53!
Barbara

This has been an incredible year for me. I can’t believe the personal growth that came from the coaching of one person----YOU! You have given many of us a new lease on life and for me I found my authentic self thanks to the patience and time you have put into our training.
Darlene March