Team EMC
Team EMC has developed a local team that consists of weekly practices and special team events throughout the year. Our goal is to provide professionally coached workouts in a group setting that will benefit all individuals.
Each practice will have the designations of Level I or Level II.
Each practice will have the designations of Level I or Level II.
- Level I is lower intensity, less volume and provides more skill instruction.
- Level II is higher intensity, more volume and advanced skill instruction.
All weekly practices are open to Team EMC members to attend. It is recommended to choose the specific level that will best suit your abilities, skill level and time of the training year. As an example, an advanced triathlete may choose Level I practices in their off-season or during recovery weeks for lower intensity and volume.
February, 2014
- Monday
- Swim, 10:00 - 11:30am
- Level II practice
- Strength (indoors), 5:30 - 6:45pm
- Level I and II practice
- Tuesday
- Run (hill repeats), 10:00 - 11:00am
- Level II practice
- Run, 9:30 - 10:30am
- Level I practice
- Bike skills/transition practice, 10:30 - 11:30am
- Level I practice
- Swim, 7:15 - 8:15pm
- Level I practice
- Wednesday
- Indoor bike, 5:30 - 6:45pm
- Level I, II practice
- Thursday
- Strength (outdoors), 10:00 - 11:00am
- Level II practice
- Run, 9:00am - 10:00am
- Level I practice
- Friday
- Swim, 10:00 - 11:30am
- Level I practice
- Swim, 7:15 - 8:15pm
- Level I practice
- Saturday
- Bike, 10:00am - 11:30pm
- Level I, II practice
March, 2014
- Monday
- Swim, 10:00 - 11:30am
- Level II practice
- Strength (indoors), 5:30 - 6:45pm
- Level I and II practice
- Tuesday
- Run (hill repeats), 10:00 - 11:00am
- Level II practice
- Run, 9:30 - 10:30am
- Level I practice
- Bike, 10:30 - 11:30am
- Level I practice
- Swim, 7:15 - 8:15pm
- Level I practice
- Wednesday
- Indoor bike, 5:30 - 6:45pm
- Level I, II practice
- Thursday
- Strength (outdoors), 10:00 - 11:00am
- Level II practice
- Friday
- Swim, 10:00 - 11:30am
- Level I practice
- Swim, 7:15 - 8:15pm
- Level I practice
- Saturday
- Bike, 10:00am - 11:30pm
- Level II practice
2014 Investment:
- Step 1: There are two options for Team EMC annual membership:
- #1
- Purchase an annual memberships for $200 per year, which provides the following benefits:
- FREE fully customized and sublimated team triathlon top ($50 value)
- FREE use of Chatfield State Park gravel pond for team open water swims ($40 value)
- FREE EMC logo socks ($6 value)
- FREE EMC silicon swim cap ($10 value)
- FREE team run clinic ($50 value)
- FREE team open water swim clinic ($50 value)
- FREE customized EMC team water bottle ($8 value)
- FREE entry to EMC triathlon ($35 value)
- The following are discounted services specifically for these annual members
- Bike shipping
- Raceday Bike Transport, 20% off
- Kewlfit Cooling Vests, 10% off
- Nutrition products
- GU products, 50% off
- First Endurance products, 40% off
- Helmets and sunglasses
- Rudy Project products, 40% off
- Triathlon store
- Kompetitive Edge, 15% off
- Swim video assessments,
- C2E Coaching, 15% off
- Sports Nutrition consulting services
- Fuel4mance
- Monthly nutrition coaching
- Bob Seebohar, $300 (normally $350)
- Dina Griffin, $225 (normally $275)
- Nutrition Tune-Up (one time meeting)
- Bob Seebohar, $135 (normally $150)
- Dina Griffin, $105 (normally $125)
- Performance Testing services
- Fuel4mance
- Metabolic Efficiency Assessment
- One assessment: $245 (normally $299)
- Two assessments: $345 (normally $399)
- To be used within 3 months of each other
- Lactate Threshold Testing
- $120 (normally $150)
- Coaching consultations
- Coach Susan, 25% off
- Coach Bob, $135 (normally $150)
- Running analysis
- Coach Bob, $145 (normally $175)
- #2
- Purchase an annual memberships for $100 per year, which provides the following benefits:
- FREE EMC logo socks
- FREE EMC silicon swim cap
- FREE team run clinic
- FREE customized EMC team water bottle
- The following are discounted services specifically for these annual members
- Triathlon store
- Kompetitive Edge, 15% off
- Swim video assessments,
- C2E Coaching, 15% off
- Sports Nutrition consulting services
- Fuel4mance
- Monthly nutrition coaching
- Dina Griffin, $225 (normally $275)
- Nutrition Tune-Up (one time meeting)
- Dina Griffin, $105 (normally $125)
- Performance Testing services
- Fuel4mance
- Metabolic Efficiency Assessment
- One assessment: $245 (normally $299)
- Two assessments: $345 (normally $399)
- To be used within 3 months of each other
- Step 2: Choose the amount of practices you want to attend each month
- Unlimited: $120/month.
- 8 per month: $80/month
All practices are professionally coached by a Team EMC coach so continual feedback and biomechanical analysis is provided throughout the practice.
Email Coach Susan for more information and to sign up!
Women on the Run
Do you enjoy your routine walks but are ready to progress to some jogging and running?
Are you an experienced runner looking to PR at your next running race?
Are you a triathlete who would like some extra run work?
If you answered yes to any of these, then this women’s group is for you!
We have beginning, intermediate and more experienced groups as part of
this very supportive women’s only running group.
Receive weekly group workouts and running technique assistance and additional weekly workouts to help you attain your health and fitness goals.
Coaches
- Susan Williams, 2004 Olympic Triathlon Bronze Medalist, High Performance Endurance Coach, Certified Personal Trainer
- Mary Walinchus, USA Triathlon Level I Certified Coach, Certified Wellness Coach, Certified Fitness Instructor
What is Included
- Weekly group workouts including technique work
- Additional workouts for remainder of week to do on your own, based on your individual goals and abilities
- SWAG
Register
- $125 for returning clients
- $139 for new clients
- $10 for drop-ins (does not include additional workouts or the SWAG)
- Must pay before the workout begins and sign a liability waiver
- For more information, email Coach Mary.
New Offerings
- Referral Program
- Receive 5% off (for a total of 25%) for each person you refer to WOTR
- They must register for the entire session and not just drop-ins
- Scholarship Program
- There are 2, half-priced scholarships available. Email Coach Mary for information.
- Middle School girls
- If you have a daughter in middle school, they can join WOTR for $125 for the session or a $10 drop-in fee
Click here for more information about the 501c3 non-profit Kids that TRI and Teens that TRI programs.