The Motivator! 1st September
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Results:
Ashburton Duathlon: Andrew Taylor (1st in Cat, 2nd overall), Emily Molloy, Sarah Watkeys.
Naseby Water Race ultra: Fleur Pawsey (1st in 100km), Miles Watson (80km)- backing up from the Coromandel Classic! Janice McCorkindale, Jenny Halliday & Jacob Lamont (mixed team), Kat Bulk (3rd in 80km).
CP staff meeting: Rolleston Rebels once again take out the trophy, leaving the Town Tigers to re-group and think about their training strategy...
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5 Passes tour:
Get fit and ready for the season ahead! What better way to test your winter training/prepare for the season ahead than a hit out on New Zealand’s most iconic passes? There are still places available on the 2014 5 Passes Tour.
From Thursday 30 th of October to Monday the 3 rd of November they’ll take care of your accommodation, meals and racing.
Grades range from A –D Social, so from experienced champions to social warriors and everything in between.
Anyone who can complete Le Race can do Five Passes
The Five Passes is about having fun while riding.
For more information about the race check out the website, Facebook, Twitter or come along to the 5 Passes evening on the 11 th of September. The event will go over the 2014 race, with a talk from PURE Sports Nutrition’s Marewa Kraak on race nutrition. Check, out the 5 Passes 2013 video here.
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Brunch Ride & Run:
Spring is here, that means it's less than 2 weeks until our Brunch Ride.
The annual Complete Performance Brunch Ride will be held on September 14th. It's a day where we celebrate the days getting longer, traditionally with bacon, pancakes and coffee!
Cyclists will meet at Pioneer, group up, then ride out to the Raspberry Cafe, completing some 'challenges' along the way ;-)
Runners will meet at the Raspberry Cafe to receive instructions for their challenge.
We would appreciate if you could please 'book' your spot on the ride so we can let the Cafe know numbers. Feel free to bring family and friends.
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Triathlon Training Day:
Lock it in tri folk- Sunday, 2nd November @ Pegasus.
We held a similar 2hr session last year. It was really valuable for newbies and the more experienced triathletes. Use it as a re-fresher and taper session, or come and learn some tips and tricks from a cool bunch of people- many who will be competing at Lake Hood the following weekend. Dan from Fit and Abel will be there to give you advice for the swim section. More info, and bookings can be found here.
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CP Coast to Coast seminars
In the lead up to the 2015 edition of the Speights Coast to Coast we at Complete Performance are teaming up with the new race director Richard Ussher, Topsport kayaking and the team at Mountain Running Guides to run two informative seminars that will help you to prepare and perform on Race day
- 28th of November - Friday evening - Specific preparation and racing, Event Nutrition.
- 23rd of January - Friday evening - race day preparation and mental toughness.
Following both Seminars Topsport and Mountain Running Guides will be leading guided trips over the course on Saturday and Sunday.
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Navigation Seminars:
This Saturday, 6th September- Book NOW!
Two sessions that are split into 4 parts will be run in total with each part including a 30 minutes of instruction, a 45 minute training navigation loop, and conclude with a 15 minute skills review. These sessions are pitched at first timers and using Tims skills and experience additional optional route choices will provide extra challenge for intermediate and advanced navigators.
All training sessions will involve travel across un-tracked terrain and participants should ensure that they have adequate clothing and footwear for the conditions.
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CP adventure- Kaikoura ride
- Saturday 29th November.
- Bike the full Alpine Route (134km) or ride to Waiau (83km). The plan
The Plan: We leave Christchurch early Saturday morning with Van and trailer. Drive to Kaikoura for 10 am event start. Riders leave the Ocean on the Alpine-Pacific scenic route past Mt Fyfe and the seaward Kaikoura mountains, climbing up to the Whales back saddle at 500 metres. Past Mt Lyford ski field, and downhill to Waiau to end the first stage. After lunch we saddle up and ride in to Hanmer for celebrations, and shared meal. Sunday morning we get on the road at 11, back to the big city early afternoon. Option for keen riders to saddle up early and clock up some miles before a van pick up down the road.
Limited to 14 supported riders - get in early for the full package! Please note- there is the option for you to bring your own support vehicle :-)
CP will organise
- van transport up and back
- ride support
- shared accommodation in hanmer
You bring
- Bike and ride gear, overnight bag.
- Something for the table in Hanmer (TBA)
- Mojo
We are working on final costings and will have this up on the website for bookings asap.
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Training Tip: Tabata on your bike.
It is not a vegetable or the next Latin American dance craze it is a High Intensity Interval Training (HIIT) session that involves 20 seconds of ultra-intense exercise (think Zone 6+) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). Professor Tabata found that if you did HIIT 4x per week it was comparable to the benefits gained by athletes training 5x week at steady state (for longer durations). This is a super workout if you 'don't have much time' for riding :-)
If you haven't been to our Tour de Spin class lately then make sure that you are challenging yourself with a small amount of speed work in your week. Why not give Tabata a go!
Try this:
- Warm up 5mins easy cycling.
- 20sec sprint, then recovery riding for 10sec. Repeat this 6- 8x.
- Warm down 5mins.
For those of you who are coming along to spin tonight- you will get to try Tabata! Book your spot for spin here. |
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CP Casual clothing.
Our 'Awesome' Casual clothing has arrived and is looking mighty fine! Check out our first two recipients- Emma and Bryan Prestidge, modeling the limited edition Tee, and our women's hoodie. If you ordered one, it will be winging its way to you now :-)
Our new t-shirt design is in the final stages of design, so watch this space for the next round of orders.
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CP summer memberships
Want to get the most out of your training this summer? Then you need to attend our group training sessions. These are guaranteed fun, challenging and specific workouts for running, cycling, mountain biking and kayaking.
We are offering a full summer season membership, 3month membership (takes you through until Christmas) and an 'add-on' option for our coached athletes where you pay $10 on top of your coaching fee per week for unlimited group sessions. The countdown is on- our summer season begins the week of 29th September!
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