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COACH TROY: KEYNOTE SPEAKER AT NEW ENGLAND TRIATHLON EXPO
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~  Multisport and endurance athletes in the NorthEast can start the season in style by attending the New England Multisport Expo featuring Spinervals' head coach, Troy Jacobson as the keynote speaker. Also presenting at the expo will be Lifesports Yoga instructor and creator of the new Flexible Warrior - Yoga for Triathletes series, Karen Dubs. For more information about this exciting event, visit http://www.newenglandmultisportexpo.com/ |
| SPINERVALS WORKOUT OF THE WEEK
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Enjoy this intense indoor cycling training session as part of your program. Now that February is almost here, begin to increase the volume of 'anaerobic' work in your training schedule. A workout as follows should be performed perhaps once per week by intermediate and advanced athletes with a solid training base of at least 8 weeks. For more FREE Spinervals workouts by coach Troy, visit FREE SPINERVALS WORKOUTS
Warm up 5 minutes easy
3x30 sec 53x15 @ 30 sr (Seconds Rest = easy spin)
2 min easy spin
8 x 20 sec superspin 42x15 (rpm > 110+) @ 10 sr
2 min easy spin
Repeat 6 times (6 killer minutes)
- 1 min 53x15, then 1 min easy
- 1 min 53x12, then 1 min easy
- 1 min 53x18, then 1 min easy
- 1 min 53x15, then 1 min easy
- 1 min 53x12, then 1 min easy
- 1 min 53x18
2 min easy spin
Repeat this for 4 minutes
- 10 sec 53x15 tempo effort, then
- 10 sec easy, soft pedal
2 min easy spin
Repeat 4 times
- 20 sec seated 53x12 build effort increasing, then
- 10 sec out of saddle sprint in same gear, then
- 30 sec easy, recovery spin
cooldown 5-10 minutes |
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2007 TRAINING CAMPS
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 Looking for a great Tri Training Camp experience that you can Trust? Since 1995, Coach Troy and his staff have hosted hundreds of athletes of all levels at events throughout the U.S.
For 2007, check out the following Camps and Workshops:
March 9 - 16th: Four or Seven Day Training Camp in Tucson Arizona
April 20 - 22nd: Weekend Triathlon 101 Workshop in Hunt Valley, MD (Registration Available Soon!)
June 14 - 17th: Lake Placid NY Triathlon Camp
July 13 - 15th: Louisville KY Triathlon Camp
For more info. or to register, click on each link above or visit www.spinervals.com |
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KINETIC TRAINER SUPER SALE!
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~  Regarded as the highest quality trainer on the market, the OFFICIAL Trainer of Spinervals Cycling, Kinetic, is now being offered for sale for a very limited time at 20% OFF below MSRP INCLUDING Free Shipping (around a $20 value) anywhere in the continental U.S.! This is a very limited offer and will stop without notice so Order Today by clicking KINETIC TRAINER SUPER SALE |
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ON THE ROAD WITH COACH TROY - 1.0, AUTUMN COUNTRY TRAINING RIDE
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 Our new 'On the Road' with coach Troy title, 1.0 - Autumn Country Training Ride, is already one of our best sellers! Check out this unique indoor training format where you ride on Coach Troy's wheel and view road scenery as he coaches you through your gearing and intensity spectrum. This first title sells for $29.95 and is a great 'aerobic' based training session for any cyclist who wants to reduce the inherent boredom of indoor training!
COMING THIS SPRING!
Our second title, Lake Placid Training Ride, will be made available this spring...just in time for those of you doing the Ironman distance in Lake Placid! And don't forget to consider attending our Lake Placid Training Camp in June!
ORDER TODAY AT SPINERVALS.COM |
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COACH TROY'S UPDATE
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Greetings and happy January 2007! I hope your year is off to a great start and you're still following through with your New Years resolutions. Don't be like 99% of the population who quit their newly found good habits before February rolls around! Be 'strong and focused' and do everything you can to make this an exceptional year in all areas of your life. If you need a 'kick in the pants' with your focus and motivation, let me know. I've got size 11 shoes!
This year is off to a running start for me and my family. After a relaxing 7-day vacation down in Los Barilles, Mexico over the holidays, we celebrated my daughter Hope's third birthday last week at Build-A-Bear. If you've never been to a Build-A-Bear, you should go to one just to check it out. It's a great place for children's birthday parties as they choose an animal, bring it to life (it gets stuffed there on the premises) and then they dress it up however they wish. Hope chose a kitty instead of a bear. My wife and I are up to our eyeballs in stuffed kitty's and princesses now! I keep buying her footballs and soccer balls but the princess dolls seem to dominate her attention...oh well. :)
Speaking of football, the NFL playoffs are here and my hometown Ravens lost to the Colts last weekend. As a lifelong Baltimore area resident, I was around 14 years old when the Colts left Baltimore in the middle of the night back in the early 1980's. Now in Indianapolis, they still have the same uniforms and name from that era, which is crappy of the franchise owners in my opinion. It was tough to see our new hometown team, The Ravens, lose to the Colts in the playoffs at home. Nevertheless, the Ravens had a great season (13-3) and will be back in fighting form again next season!
In regards to training, I hope that your year is off to a solid start. I hear from lots of you about how Spinervals and Runervals and the other workout dvds in my series are a big part of your indoor training program and I love the feedback. Coming soon will be our new StrEndurance strength and conditioning series and I know you'll like the benefits of doing them. 2007 will be our 10th Year Anniversary of Spinervals and I'm working on some cool ideas for a new DVD to celebrate 10 years of the brand. If you have any ideas, let me know your thoughts. I appreciate it!
That's all for now. I hope to see you at an upcoming training camp or if you're in town, stop by my training studio in Sparks MD ( www.strongandfocused.com) to say hello!
Be Strong & Focused,
Coach Troy
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