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racelab
Newsletter January 30th, 2014
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Coach's Corner
One of the key components of high level coaching is attention to detail, and teaching the correct technique for the particular sport and for the individual athlete. Correct technique is paramount to improve efficiency, increase speed and avoid injuries, and each sport requires a different level of attention to that technique.
Swimming is the discipline that relies more on the correct form. When we move through the water we have to become as hydrodynamic as possible, avoid drag, apply power correctly, rotate, glide, and all this while we are floating...oh, and let's not forget the breathing! Good technique is key to run efficiently, not only to increase speed, but also to avoid injuries, since running is the hardest sport on the body. Cycling depends more on volume and power, but let's not forget the importance of a proper pedal stroke and position on the bike.
racelab's swim sessions, are high-quality workouts that are constantly devoted to work on improving everybody's technique. We are always correcting and giving feed back to all athletes. Many of our athletes have learned to swim in these sessions and everybody continues to improve. Even though these sessions are structured in a way that everybody benefits from it at their own level, we find that many athletes would benefit greatly from one-on-one sessions. During a private session, we video tape the stroke and analyze it right there at the pool, we are able to work on specific exercises and drills needed to improve the stroke and efficiency, and the athlete will have the coach's undivided attention.
Please let us know if you are interested and we'll be more than happy to schedule a private session with you. We hope you'll take advantage of this as we think it can help many of you reach your own next level!
HAPPY TRAINING!
Bettina
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Dear Team
We are excited to announce that we are rolling out a new level of membership that will benefit many of you, as well as your friends and family members that would like to be an official part of the racelab family.
racelab Club $40 / 4 weeks The racelab Club is designed for those that don't necessarily have a reason to receive a training schedule but would still like to be part of the group, and be able to attend the group sessions. These don't include the coached sessions such as swim workouts and track, but rather the Thursday evening trail runs, the weekend long runs and long rides and the open water swims during the summer. This membership also includes the social meetings, the race support, the clinics, access to the apparel, and all the other perks of being part of the racelab without the coaching. We think this will be a great way to grow the team and allow people to be part of the racelab family even when they are not training for a specific race.
If you or anyone you know would be interested in this membership level, please get in touch with us by email or phone (480 502 9975).
Thanks! Johann |
THIS WEEK
This week and weekend there is a LOT going on so we just wanted to remind you to check the website and email or call us if you have any questions.
This Thursday's group run will be at Papago Park again, so if you want to join us, make sure you bring a headlamp and let Johann know if you have any questions. This run is not just for those doing Old Pueblo, it is for beginners as well, so don't be shy and join us!
The weekend is full of group rides and group runs and some races so check the website calendar and the column on the right side of this newsletter and let us know where you'll be! Don't be caught not knowing what is going on and where it's happening!
Have a great week and a wonderful weekend!
Johann
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SEDONA!
10K, 1/2 & Full Marathon
February 1st
Registration is still open!!!!
racelab has a group of athletes participating in this beautiful event! Come and join us with your families to run, bike, hike and/or cheer!
TEAM DINNER
Golden Goose Cafe
Time 6:30 PM
MTN BIKE RIDE
Sedona Trails
Time TBD
Click HERE for race details and to register!
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Runner's Den Pancake Run!
February 9th
Paradise Valley Mall
5k, 10k, "Double Stack" (both races) & Kids Run
If you have not already signed up for this awesome race, now is the time!
It is one of the fastest 5K & 10K courses in the state as well as one of the longest running events and a great opportunity to bring the whole family!
Click HERE for more information and to register! racelab Members receive a great DISCOUNT!! |
MONTHLY SOCIALS
This year we want to make sure you get a chance to hang out with your racelab crew outside the training zone too. So we will be doing our best to organize monthly social events for racelabbers and their families and friends! This month we went to a Coyotes hockey game and it was very fun!
February 8th - Bowling
A while back, a group of us went bowling and had a great time! So we're doing it again! Saturday, February 8th at the Via Linda Lanes on 90th St and Via Linda, meet us at 4pm for bowling, beer, and good times with your racelab buddies! Please RSVP to Johann so we can reserve enough lanes for everyone!
March 15th - Renaissance Festival
The Renaissance Festival is a lot of fun for people of all ages. Whether you have kids and want to enjoy some family fun, or if you want to throw back some beers, chew on giant turkey legs and share some hilarious laughs with your friends, this place is for you. Meet us there on Saturday, March 15th at 1pm and if you're feeling extra Renaissance-y, dress up too... You can get tickets at Fry's grocery stores or at the festival (but lines are a pain).
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ARAVAIPA RACES
Coldwater Rumble - January 25th
Elephant Mountain - February 22nd
The trail races organized by Aravaipa are really great events. Well organized, smaller and more intimate, and with the best aid stations, these races are great for the beginner trail runner or the experienced ultra runner and they always have a wide range of distance options.
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IMPORTANT RACES
RUNNING!
The post-triathlon season from November to March brings about a lot of really great running events that racelab has been a part of for years. Here's a list of them. Contact us to get the discount code.
TRAIL RUNNING!
Trail running is a great way to improve your road running and even your cycling. There are a lot of great trail running races coming up so mark your calendars! Click the links for distance information and stay tuned for discount codes on the Aravaipa races...
These lists will grow in upcoming newsletters. Mark your calendars though and don't miss out on anything!
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LAKE PLEASANT OFF-ROAD TRI
Lake Pleasant - May 25, 2014
THIS RACE IS BEING MOVED TO MAY 25TH!!
Unleashed Events (Johann!) is proud to announce the 1st Annual Lake Pleasant Off Road Triathlon & Duathlon. With dirt roads and trails that offer beautiful scenery and an escape from the city, Lake Pleasant is a perfect setting for a multi-sport adventure. Swim in Fireman's Cove, bike on Castle Hot Springs Road and run the awesome Pipeline Canyon Trail. This will be a fun event so don't miss out!
Triathlon: 1500 meter swim, 32 mile mountain bike, 6.2 mile trail run
Duathlon: 2 mile run, 32 mile mountain bike, 6.2 mile trail run
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ROCKY POINT TRAINING PACKAGE
The Rocky Point Triathlon at Las Palomas is one of our favorite races. Every year, we bring a big group of racelabbers down to "Arizona's beach" to swim, bike, run and party and it is always a really good time!
Rocky Point is a great race for beginners because of the generally easy course (elements allowing) and because the sprint is slightly shorter than a normal sprint triathlon. This year, we want to try to entice more beginners to join the team and join us for the party so we are offering a package similar to the Tri 101 program we did a while back. Here are the details:
- 12 week training program - all group sessions (6+ per week) - supportive team environment - discounted entry fee - cost: $500
This is a great option for family members or friends that want to try the world of triathlon! If you know anyone who would be interested in this, send them our way! |
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GROUP TRAINING SESSIONS
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THIS WEEKEND
8:00 AM
GROUP TRAIL RUN
South Mountain
Phoenix, AZ
8:00 AM
South Mountain
Phoenix, AZ
Sedona, AZ
email Tim for more info
9:00 AM
Sedona, AZ
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Sunday
February 2nd
7:00 AM
McDowell Mtn Regional Park
Fountain Hills, AZ
7:00 AM
GROUP TRAIL RUN
McDowell Mtn Regional Park
Fountain Hills, AZ
ASU Student Recreation Center
Tempe, AZ
NEXT WEEKEND
8:00 AM
GROUP TRAIL RUN
San Tan Regional Park
Queen Creek, AZ
email Andy for more info
8:00 AM
South Mountain
Phoenix, AZ
Via Linda Lanes
Scottsdale, AZ
Everyone is welcome!
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Sunday
February 9th
7:00 AM
Paradise Valley Mall
Phoenix, AZ
7:00 AM
GROUP TRAIL RUN
Dreamy Draw Trailhead
Phoenix, AZ
email Johann for more info
ASU Student Recreation Center
Tempe, AZ
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For more information click here: |
racelab in Facebook
We have two racelab accounts in Facebook:
The racelab page is open to the public. It serves as an informational tool to let the public know what we are about and what we do.
The racelab group is a closed group, where only active team members are accepted. This account serves as a tool for the team members to communicate in a more controlled environment.
Please make sure you belong to both accounts so that you don't miss important information.
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Contact Information | |
www.racelab.com
480-502-9975
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