Seattle Multisport athletes will be competing in the following events for 2010.   Members receive a $10 discount off each event.  In addition, the Team Sponsors the Lake Samm Tri each year by setting up the courses, race registration, packet pickup, and course breakdown. 

NOTE: The RETRO TRI SERIES will be the June 19th, August 28th, and Sept. 11th events.  See the BuDu racing website for details.

Sun Apr 25 – Mount Rainier Duathlon (long & short) Enumclaw

Sat May 29 –Spring Festival 10K Run and 5K Run/Walk Moses Lake

Mon May 31 –Spring Festival Triathlon and Duathlon Moses Lake NEW

Sat June 12 Moses Lake Family Tri: For the Health of It!

Sat June 19 – Five Mile Lake Triathlon Auburn

Sat July 3 –Five Mile Lake Women’s Triathlon Auburn

Sun July 11 – XTERRA Vashon Off Road Triathlon (still to be confirmed)

Sat July 31 –Ellensburg Sprint Triathlon

Sun Aug 1 –Whisky Dick Triathlon Vantage

Sat Aug 28 – Lake Sammamish Triathlon Issaquah (will be USAT Sanctioned in 2010)

Sat Sept 4 – Bonney Lake Triathlon (Olympic and Sprint)

Sat Sept 11 –Lake Stevens Triathlon (Olympic and Sprint)

Spin Scan Graph - Pedal Efficiency

John Howards PowerFiTTE System

PowerFiTTE is a unique, dynamic process that fits you and your bike together, and determines your ideal riding position. We’ve spent more than 25 years perfecting it, and it’s the most comprehensive fit program available, bar none.

View the video: http://www.viddler.com/explore/jhps/videos/2/?secreturl=62493230

You’ve probably had your bike “fit.”  This typically includes a series of measurements and adjustments to the saddle and rarely the cleats, stem, and handlebars. But it doesn’t take into account your unique biomechanics.  Power FiTTE utilizes both mechanical adjustments to the bike and biomechanical mobilization of the hips, knees, and feet.   Each client is accessed and soft tissue is mobilized with the idea of making substantial and measurable improvements in performance and comfort.  FiTTE is VERY different from any of the other systems.  FiTTE documents each change and evaluates each in terms of pure performance gain measured by recording your speed, power development, pedal efficiency, and heart rate via the CompuTrainer software.  Our performance focus is critical for racers, serious cyclists, and triathletes, but another cornerstone is injury prevention and response.  Problems with knees, backs, feet, shoulders and neck are very common, and we often work with folks who have already been fit by practitioners of most of the other systems without relief.  An incorrect, inefficient fit could be holding you back as a rider. Worse, it could lead to injury or chronic pain.

• Set aside two full hours for your Powerfitte session.
• First, you’ll fill out a detailed questionnaire. You’ll discuss your riding history, style and goals with your Fitte System practitioner.
• We analyze your riding position, in motion on your bike, including placement, knee movement, hips, back, arm , and hand placement.
• Using our computer system, we’ll record your work output and relative left/right leg strength. We gauge cadence, heart rate, power application and efficiency.
• We’ll then hand-measure every relevant joint angle and examine the flexibility of all key muscle groups.
• Off the bike, we look at your flexibility in such key areas as hips, hamstrings and quads—the “power zone”.
• We’ll show you ways to increase your range of motion—the key to power—and demonstrate some techniques to improve your physical limitations. (We’ll let you know if physical therapy is indicated.)
• We make micro adjustments to your to your bike and instruct you on modifications to your riding position.
• Finally, it’s back on the bike, where nearly all our clients instantly notice improved performance at the same or lower heart rate.

PowerFiTTE brings you and your bike into ideal-for-you biomechanical balance. So you to get the most out of your body and your bike.

Contact me to learn more about the FiTTE System.

2010 SEATTLE MULTISPORT EVENT CALENDAR

 April 18th  Daffodil Classic Bike Rides http://www.twbc.org/events/daffodil/  this is our annual first on the road training ride!

 May 8^th The Tour of the Unknown Coast and Avenue of the Giants* http://www.tuccycle.org/    This is one you want to do in your lifetime! One of the most beautiful and challenging rides you will ever experience.  It travels the Ave of the Giants and then heads over the coast range to the desolate coast and back to the farmlands of the Eel River.

May 8^th Skagit Spring Classic Bike Rides http://www.skagitbicycleclub.org/events.cfm

June 6^th Peninsula Metric Century, Gig Harbor http://www.twbc.org/events/peninsula/

 June 19^th Native Planet Classic North Cascades Hiway Rides, Winthrop http://www.ride4areason.org/ride/links.shtml

 June 20th Chelan Century Ride w/McNeil Canyon!!! http://www.centuryride.com/

July 4^th RAMROD backwards from Enumclaw up over Cayuse Pass, down to Stevens Canyon, up to Paradise and then down to Longmeir, out to Elbe for a food stop, on to Eatonville, and back to the car, 156 miles. This is my 23rd year doing RAMROD, I did it the first time in 1980!

 July 10-11th Seattle to Portland Bike Ride http://www.cascade.org/EandR/stp/index.cfm  Sign up ASAP as it fills and be sure to reserve a spot on the AMTRAK for the trip back as they have limited service. Discounts for AAA members too!

 July 17-18th  The16^th Annual North Cascades Highway Double Century ride (two days). Rockport to Pearrygin  Lake State park in Winthrop and back. Same weekend as the Blues Festival. This is an independent group ride with a sag for your gear. Stay at the State Park or in Winthrop. Make reservations soon as the weekend is full due to the Blues Festival. Contact me if you will be doing the ride with us in 2009. http://www.parks.wa.gov/parkpage.asp?selectedpark=Pearrygin+Lake

 August 28-29th Ride Around Puget Sound http://www.twbc.org/events/peninsula/

September 12-20th  Tuscany Italy bike fest and feast; rides from 20 to 120mi daily with side trips to Florence, Pisa, the Cinque Terra, Hill towns. Rooms are inside the walls of Lucca. Room for only seven people!

 September 26^th  Headwaters Century, Enumclaw http://www.twbc.org/events/headwaters/

 September 25-26^th Yakima Wine Country Trek http://www.desertvalley.com/rides/

 October 16-18^th Bends Big Fat Tour: Three days of awesome single track mountain trails!   http://www.bendsbigfattour.org/

November 14-15th JDRF Indoor Time Trial at Seattle Multisport

 November 20^th-21st Annual Tour de Tucson Century Ride Benefit http://www.perimeterbicycling.com/!ETT/Calendar.htm

December 11th  JDRF Indoor Time Trial at Seattle Multisport

 2010 Event Calendar, MS Word March 1, 2010

Schedule:
Sessions arranged during the regular 10 week training session, email for registration and details.

Cost $25 for Team Members (see website for details), $35 non-team members

Where:
Seattle Multisport Training Center, 4333 Fremont Ave., Seattle, WA 98103

www.seattlemultisport.org    seattlemultisport@gmail.com  (206) 730-1192

Clinic Description:

This clinic will introduce you to high intensity/low volume indoor training programs for cycling.  This program is for all cyclists from first time on a bike to experienced racers, learn about how you can be in top coondition with just 6 hrs of training per week. 

Eight Computrainers are connected to a computer that controls the workload for each rider.  Since the computer sets the workload based on the athlete’s fitness, as measured in watts, the workout can be designed to be specific to the individual, measurable, and progressive in intensity.  We can measure workload by recording the wattage produced in a controlled time trial using your own bicycle so that it is specific to you and what you will be using in your competitions.  The first step is to measure your individual power output by completing a 5 mile ride on the trainer.  The computer will record your power in watts, your heart rate, speed, and time.  You will receive a report with your specific power zones.  We will also record your heart rate response and give you a zone chart you can take with you when you train on the bike. 

 The goal of the High Performance Program (HPP) is to increase the athlete’s economy at the upper end of the aerobic performance zone by raising the anaerobic threshold (AT) for greater speed at the same heart rate (HR) and effort or perceived exertion (RPE).  Cycling economy is an important concept to understand.  When economy is increased at any set workload, RPE and HR decrease and speed increases.  This translates to a higher speed output from the ability to produce more watts (power) at the same effort and heart rate.  The program is designed to focus on neuromuscular development (increased skill, strength, stamina = >speed) as well as sports nutrition and energy system development.  An ideal fitness program is time efficient, recognizes the need for periodic rest and recovery, and prescribes the correct dosage of work to increase fitness and health without undue fatigue and illness. By training using proven science, and providing regular assessments, we can take the guesswork out of the training regime and save you time. 

 Individual Sessions:

 Session one will be for beginning to intermediate cyclist who is just starting out and needs to work on basic conditioning.  We will cover all the basics including the principles of training, the fours S’s, positioning on the bike, the need for core strength, nutrition basics, and the need to have active recovery in your training regime.

Session two is for intermediate cyclists who have a year or more of training experience. We will also cover the basics including positioning on the bike, the need for core strength, nutrition basics, and active recovery. In addition, we will take a look at your pedaling efficiency using the spin scan analysis to provide biofeedback which will show you graphically what your legs are doing when you push the pedals. We will practice pedal drills to develop more neuromuscular connections improving your performance and reducing the risk for musculoskeletal injury.

What to bring:
Bike, bike shoes, cycling clothing and a change of dry clothes for after the workout.

Heart rate monitor and chest strap (optional)

Water bottle

Space is limited and advanced sign-up is required!

*Tim Becker is the director of the Seattle Multisport Training Center located in Fremont. Tim has been a competitive cyclist since 1970 and has been a coach for developing cyclists, runners and triathletes since 1984. He has a BS in Physiology and a Master’s Degree in Exercise Science and has been an active member of the American College of Sports Medicine since 1984. He has also been a leader in Sports Governance and recently served 3 terms on the USA Triathlon Board of Directors where he helped write the Olympic High Performance Plan for the development of Junior, Under 23, and Elite athletes.  As an athlete Tim has been selected as the USA Triathlon Athlete of the Year for Duathlon in 1998 and 2005. Tim has been a consistent member of Team USA since 1990, competing in 25 International Triathlon Union World Championships, placing in the top ten 22 times and winning 5 World Champion titles.  
Don’t wait, space is limited!

Summer  2010 Training Schedule Starts June 5th

Mornings:

Monday Open for personal use 7am to 5pm
Tues 6:00am 50min Ergo followed by 20 min Core work
Tues Open for personal use 7am to 4pm  

Weds 5am 60min Ergo Workout, Ryan Hill Leader
Weds Open for personal use 7am to 5pm
Thurs 6:00am 50min Ergo workout followed by 20 min Core work,
Thurs Open for personal use 7am to 5pm
Friday 6:00am 50min Ergo Workout, Liz leader
Friday Open for personal use 7am to 4pm
Sunday Open for personal use 7am to 9pm

Evenings:

Monday 5pm 60min Ergo Workout***
Monday 6pm 60min Ergo Workout
Monday 7:15pm 60min Ergo Workout
Tues 5pm 60min Ergo Workout
Tues 6pm 60min Ergo Workout
Tues 7:15pm 60min Ergo Workout
Weds 5:00pm 60min Ergo Workout**
Weds 6pm 60min Ergo Workout**
Weds 7:15pm 60min Ergo Josh Gerak Leader
Thur 5pm 60min Ergo
Thur 6pm 60min Ergo Workout
Thur 7:15pm 60min Ergo Workout

*(Triathlon Training Sessions; ride specific Triathlon Courses with virtual reality climbs and descents, from 60 min to 3 hrs, non-competitive, ride at your own pace)
**(Road Racing Workouts; Ergo courses; generally higher intensity and duration for intervals)
*** Free rides for regular clients (no additional fee), drop in fees are $15

INTRODUCTION
Welcome to the new website for Seattle Multisport where you can use the linked Google Calendar to check on classes, clinics, and events, reserve a spot, or remove your reservation if you can’t make a class.   Please subscribe to the blog to receive updates.

SERVICES AVAILABLE AT SEATTLE MULTISPORT

Multirider Indoor Cycling Workouts- 7 days a week, 50min to 1.5 hrs

Real Course Training Rides- Ironman CDA, Canada, and 100’s of others to choose from, ride individually or invite your friends!

Fitness Assessments and Testing

• Critical Power (CP) and Anaerobic Threshold (AT) Testing $25 per session
• Heart Rate Training Zones $25 per session
• Body Composition Testing and Resting Metabolic Calculation $25
• Computerized Spin Scan Pedal Stroke Analysis $25 per session

Triathlon and Cycling Coaching Programs

Theresa Trinka-Hoard at Kineticsmultisport.com (206) 226-3130

Tim Becker at SeattleMultisport.com (206) 730-1192

TEAM SPONSORSHIP
Seattle Multisport Team, Emerald City Multisport Team, Team in Training, SEATRI, Cucina Fresca, and Blue Rooster Team members receive the Team discount on classes at Seattle Multisport and priority in sign-up (limited to 8 rides per class). Classes available at 5am, 6am, 5pm, 6:15pm, 7:15pm on M, Tu, Wed, Th. The group workouts are fun and time efficient!

THE TRAINING PROGRAM
Indoor MultiRider Setup: Eight stationary trainers that that allow you to ride your own bike to ensure proper bike fit and train you to be efficient on your own bike. The trainers transfer data to a computer with your speed, distance, wattage, calories, and heart rate. The computer software calibrates each trainer to the individuals specific fitness level allowing a customized progressive training program based on measured power testing. Training with Power will add life to your everyday workout and allow you to track your development as you improve over the course of the season.

SPRING 2010  SESSION
Ten week session starts March 12th with early registration starting February 28th for reserved spots paid in advance. Registration is available anytime and pro-rated on a weekly basis for each 10 week session, Fall Oct 12th-Dec 20th; Winter Jan 4th-Mar 12th; Spring Mar 13th-June 6th; Summer June 6th-Sept 10th. Drop-in class space is available up to 8hrs prior to class start through the calendar. Payment by personal check, VISA/MC. New participants must schedule a one hour intro session the first week of training for orientation to the training system.

RATES:
Team Member One Class per week, 10 weeks: $120
Team Member Two Classes per week, 10 weeks: $220
Non-Team Members One Class per week: 10weeks $150
Non-Team Members Two Classes per week: 10 weeks $280
Month to Month One Class: $50 on space available basis
Month to Month Two Classes: $95 on space available basis
Unlimited Workouts including access in non-class times: $50 startup training and $50 per month.
Bike Storage: $25 per month, limited availability