Come join the LATC and Sirens and Titans Fitness on Sunday, January 11th from 1:00pm - 3:00pm for a *Nutrition and Strength Training for Endurance Athletes* clinic followed by the famous ballbusting *Versaclimber workout*. 

The clinic will cover:

STRENGTH AND CONDITIONING INTRODUCTION

· Why should you care about physics

· Genetics & Epigenetics

· Strategy Development

· Self-Assessment

NUTRITION

· Finding a tipping point for the individual

· How does a body change to changes in eating as it relates to an endurance athlete

· How does this change of eating impact training and racing

· What are the ingredients for success in changing your body composition

· Low vs High Carb for endurance athletes.

VERSACLIMBER WORKOUT

The VersaClimber is the best piece of cardio equipment available today.   There is zero impact and is perfect for both intervals and long cardio.  It is hard because you are carrying your entire body weight and incorporating both legs and arms in the movement.  It will tax you more than treadmills, elliptical, bikes etc.  Research has shown you will burn 4 times the calories compared to other cardio machines! You will hate and love this machine because it will deliver the most incredible results in fitness and body composition!

We will be doing an interval workout perfect for the endurance athlete. The short sprint intervals would incorporate the necessary rest period and measured output to produce huge overloads.

Please come dressed, ready to work out. And bring a towel and water as you will SWEAT!

NOTE: Always remember to keep your RSVP up-to-date. If your plans change, please REMOVE yourself from the RSVP so that someone else can take your spot. http://latriclub.com/members/polls_rsvp. 

Released Nov 07, 2014

Episode 6: LA Tri Club President Paul Hekimian Shares the Secrets to Significantly Growing Your Event or Business Through Clubs

In today’s episode of the Endurance Sportswire podcast, we’ll speak with Paul Hekimian, president and founder of the LA Tri Club, one of the largest triathlon clubs in the nation. Get ready to hear some  Really creative ways event organizers, retailers and brands have worked with clubs,  The biggest mistakes to avoid when working with tri clubs What kind of budget is really needed to get in front of this valuable audience – it’s not what you think!   And if you are a member or officer of a triathlon, cycling or running club, Paul will also share some of best ways to attract sponsors to your organization and as well as attract more members.

Click here to listen to Interview

LATC **Members Only** Brick and BBQ Saturday November 15th  8:30am

LATC and Tri Lab partnered to bring you an end of season club ride and run (Brick) followed by BBQ.

We will have a secure valet bike parking / transition area in the parking lot of Triathlon Lab Redondo Beach.

Triathlon Lab

1512 Aviation Blvd 

Redondo Beach, CA 90278

Tri Lab will have heavily discounted merchandise for you to take advantage of during the BBQ.  

The Ride will have two distances: one for newbies and another for those wanting a more challenging ride.   

Newbie Ride will be a fun ride out to the Palos Verdes Lighthouse and back.  Those wanting more will continue around past the Lighthouse and do the Palos Verdes Switchbacks loop.      

Once we all get back to Tri Lab transition area we will lead a 3 mile and 5 mile run along the greenbelt running path.  

RSVP today at:   http://www.latriclub.com/members/polls_rsvp

Who says Friday the 13th is unlucky!?  

EVERYTHING YOU WANT TO KNOW ABOUT WEIGHTLIFTING FOR THE CYCLIST (BUT HAD NO IDEA WHO OR WHAT TO ASK)

Conducted by Jacques Devore (Founder and CEO of S&TF, Conditioning Specialist (CSCS), and Expert USA Cycling Coach), Dave Zabriskie (Pro Cyclist Ret. TDF Yellow Jersey Wearer, Stage Wins in all three Grand Tours, and 7 X US TT Champion), and Ian Murray (USA Tri Level II Coach, a Head Coach at USAT, USA Cycling Level II Coach, NASM Cert., Fit Kit Level III and F.I.S.T certified bike fitter).

SUMMARY AGENDA

Friday Evening, 10/17, 6:30pm - 8:30pm: 

2 hours of discussion meet and greet. Wine, beer and refreshments served. 

Saturday, 10/18, 12:00pm - 4:00pm: 

Will consist of 4 hours of hands on training and discussion regarding Strength and Power for a Cyclist. We will finish with a workout to help reinforce what has been discussed.  Be ready to work!.  We will follow the strength workout with a FUBAR VersaClimber Workout with Dave and Jacques as your coaches!   

Sunday, 10/19, 12:00pm - 4:00pm: 

Will start with a "no drop" bike ride led by Dave Zabriskie.  The ride will be followed with a Workshop at the center continuing the discussion of strength training, including a discussion of strength & power and how this can have a major impact on time trialing.  Ian Murray will discuss the importance of a proper bike fit for time trialing, and its impact on power, efficiency, and overall bike performance.  Dave Zabriskie will then discuss the keys to success in time trailing, based on personal experience.

For the complete and most up-to-date agenda click on this link:

http://sirensandtitansfitness.com/2014/10/stf-helens-cycles-bike-camp-weekend-agenda-october-17th-18th-and-19th/

If you have always wondered what you should be doing in the gym in the off season and during race season in order to maximize your performance - this 3 day camp is for you!

COST: $170.00 (just provide us with your current LA Tri Club Member number) for Tri Club Members for all 3 days (for everyone else the cost is $200), includes the Meet and Greet, the lectures, specific information, workouts, S&TF workout package discounts, the bike ride with DZ. 

WHAT YOU WILL EXPERIENCE

-A top down overview of weightlifting and the endurance athlete. 

-An assessment of your individual needs strength and weaknesses. 

-Hands on workouts and discussion on how to design a program for you.

-How to integrate strength and power training into your training calendar.

-Perfect for endurance coaches trying to learn how to better coach their athletes on strength.

-Discussion of Time Trialing and how strength and power influence your abilities from 7 time national time trial champion, Dave Zabriskie.

Walk away with a program and the tools necessary to properly implement strength in the gym.

Ultrasound Body Fat analysis.

Discussion of nutrition and how to improve power to weight.  

What you can learn from weightlifting for your intervals.

Sets, reps, mobility, stability, strength, strength endurance, speed strength, explosive strength, power, power endurance, and maximum sustained power will all be covered in detail. 

Rate of Force development.

Maximum Force production.

Maximum Power production

Group ride with Dave Zabriskie. 

WHO THIS CAMP IS FOR

Time trialists

Triathletes

Road cyclists

Track cyclists

Mountain bikers

Endurance athletes in general

LOCATION

Sirens & Titans Fitness

2311 Westwood Blvd, Los Angeles, CA 90064 

310.307.0200

Spots are limited, so reserve yours by calling (310) 307-0200, or e-mailing us at info@sirensandtitansfitness.com.  To get the $30 Tri Club discount all you need to do is provide, when you reserve your spot, your LA Tri Club Member number.

Please join LA Tri Club as we bring you Dr. Jordan Metzl for his IRONSTRENGTH workout. Saturday, Oct. 11th at 8am.

As featured on NBC's Today show, National Public Radio, Runner's World magazine and the New York Times, the Ironstrength workout provides functional strength training for injury prevention and performance enhancement for athletes of all ages and abilities. The workout it created and led by Jordan D. Metzl, MD, nationally renowned sports medicine physician, best selling author of the Exercise Cure and the Athlete's Book of Home Remedies, 31 time marathon runner and 12 time Ironman triathlete. Ironstrength teaches athletes of all ages how to build strength, improve performance, and reduce the aches and pains of every life in the process. Dr. Metzl will teach you the keys of functional movement and preventive strengthening, all with some great tunes and plenty of huffing and puffing. You'll hate it, and then you'll love it. Athletes of all ages and levels encouraged to attend.

Bring a towel or yoga mat to sit on and your hydration.

Location: Grassy Park area beside Tower 26 at Ocean Park Blvd and the Santa Monica beach 

RSVP today at:  http://www.latriclub.com/members/polls_rsvp