Calvin Zaryski

Calvin Zaryski

CoachCal has been coaching for over 30 years. Not just focusing on athletes, but on individuals whose goals range from climbing Mount Everest to recapturing the power of active living.

Monday, 29 April 2013 19:59

Police Half Marathon Results

Thanks to all those CSR athletes who came out to support your teammates yesterday at the Police Half Marathon!  Was so cool to see many of you on the race course.

Here are some fantastic results from the race! As a team, we did very well with many of your hitting a personal best! All that hard work is paying off! Well done. Goodness after going through the list of racers, I know I have missed someone in this list.

Wednesday, 10 April 2013 03:33

Body Mass and Running Performance

My current morning routine usually incorporates a quick body mass check on the bathroom scale. Most often it indicates my level of hydration but it also serves as my wake up call. To run fast and minimize impact trauma, the lighter you are the better. Of course that makes sense, but you also need to understand that there is an acceptable weight gain in the off-season, an ideal training weight and a target body weight for your peak race.

Tuesday, 26 February 2013 18:33

Simulated Triathlon Dos and Don'ts

In a simulated triathlon when approaching the wall for a turn, try to swim a quick and short diagonal approach when coming into the wall for a turn. This results in a straight forward push off, and you will be on the side that you will swim back. This allows the swimmer, who is likely drafting you, to do the same, and keeps the lane organized for optimal flow without head on collisions. This really applies to swimming at any time. The exception is when experienced swimmers tumble turn and push off deep enough to actually go under the approaching swimmer... yikes.

Sunday, 27 January 2013 22:18

Xterra Canada

Hi XTERRA Athletes,

2013 brings much change for off road racing.  Unfortunately, the XTERRA series no longer exists under the XERRA brand.  Many of you have already entered the World XTERRA Championships through the "at large" option.  If you did not do this or did not get accepted, I suggest racing the Regional Championships in the USA to earn a slot for Worlds 2013.  Most Western Canadian will head down to Las Vegas for their April 13th event.

Tuesday, 22 January 2013 17:37

Great Results from our Team

Huge congrats to Shannon Winslade for smashing her marathon personal best at the Arizona Rock and Roll Marathon on Sunday.

Tuesday, 27 November 2012 09:05

Online Distance Coaching

Online Distance Coaching

CoachCal only accepts 10 online distance clients per year. Most online distance coached athletes will either travel to Calgary once or twice a year or participate in many camp options to further connect with CoachCal.  Phone call or skype contact is once per month for program design and evaluation. Frequent email reporting is expect. Training diaries are not necessary but are helpful in assessing training stress. Often a phone conversation with the outlined program onhand is more effective to assess how the athlete is absorbing the training load and assess mental motivation and possible fatigue. Programs are emailed to the athlete once every 3-4 weeks. Exact details of BRICK sessions, BIKE sessions, TRACK workouts, SWIM Sessions and even Self Test Protocols are sent.

Features


Detailed Customized Training Sent By Email
Monthly Phone Conversation to Assess Past Training and Outline Future Limitation (Athletes Cost)
Unlimited Email Interaction
Priority Camp Placement
Discount on CSR Team Gear and Product
Purchasing Discounts

COST: 200.00 plus gst per month (CAN)

Contact CoachCal for Availability at coachcal@criticalspeed.com

Saturday, 24 November 2012 06:04

Computrainer Time Trials for IRONMAN

2018 CSR Computrainer Enduro Time Trials for IRONMAN Racing!

Launched in 2013, these EPIC Time Trials were critical in the success of many Ironman performances.  I personally used these training sessions to race fast at 70.3 Utah (May 2) and 70.3 Honu (June 6) in 2015!  There is NO better way to get fit then suffering with others while watching a motivating sporting event. Starting in January, only 10 positions will be offered in 2018! Reserve your spot early and have your best season ever!

computrainer3

These cycling sessions are designed specifically for riding long and strong for 3.0-4.0 hours at a designated IRONMAN power and cadence. Set the computrainer at your dream Ironman Power and ride away while watching an inspiration event on the big screen. Or the entire group will ride one of the many Ironman or Ironman 70.3 courses after a good warm up. After the Computrainer Ride, athletes are encouraged to run 15-60'. If weather is too cold to run outside, a short drive to Mount Royal University can provide a track or treadmill for the EPIC BRICK.  After all 5 sessions, you will have the exact heart rate, power, hydration and fueling strategy tried and tested. Maximum Capacity is 10 Riders! Planet Foods will provide Ultima, Honey Stinger Gels and Chews as well as Protein Bars for recovery. As a bonus to help acclimate to hot races, the studio temperature can be elevated up to 25 degree with high humidity.

In Preparation for IRONMAN Events in JUNE / JULY, 2018

Dates: All Saturdays
January 6th,  1:30pm - 4:30pm (3.0 hours) + 1hr Running Outside or MRU at 5pm
February 3rd, 1:15pm - 4:30pm (3.15 hours) + 1hr Running Outside or MRU at 5pm
March 3rd, 1:00am - 4:30pm (3:30 hours) + 1hr Running Outside or MRU at 5pm
April 7th, 12:45pm - 4:30pm (3.45 hours) + 1hr Running Outside or MRU at 5pm
May 5th, 12:30pm - 4:30pm (4 hours) + 1hr Running Outside or MRU at 5pm

COST: 250.00 plus gst (includes access to MRU at 5:00pm)

Contact CoachCal for Availability at coachcal@criticalspeed.com

 

computrainer5

 

Saturday, 24 November 2012 04:39

CSR BRICK Sessions

CSR 2017 - 2018 Sunday Aerobic Power and Endurance BRICKs

These sessions are critical when developing endurance in preparation for a break through season in Triathlon, Cycling, UltraRunning and Adventure Racing. Even ultra runners will benefit from these long sessions. Building in duration and difficulty, from 3-5 hours, these BRICKS are done at Mount Royal University on their indoor track. All BRICK sessions start at 10am unless there is facility conflicts. There are a few BRICK sessions that will push into 5 hours.  BRICK session begin in November and end May. After participating in the majority of these training session, you will be able to ride long and strong in early Spring. The BRICK sessions incorporate 90% cycling with small amount of running and conditioning intervals.

 

All Drop In Inquires must obtain permission by contacting CoachCal at
coachcal@criticalspeed.com

 

DATES LOCATION TIME

Nov. 5, 2017

Nov. 19, 2017

Mount Royal University

Mount Royal University

9:00 am - 12:00 pm (3hr)

9:00 am - 12:00 pm (3hr)

Dec. 3, 2017

Dec. 17, 2017

Mount Royal University

Mount Royal University

9:00pm - 12:00 pm (3hr)

9:00 am - 1:00 pm (4hr)

Jan. 7, 2018
Jan. 21, 2018

Mount Royal University
Mount Royal University

9:00pm - 12:00 pm (3hr)
9:00 am - 1:00 pm (4hr)

Feb. 4, 2018
Feb. 18, 2018

Mount Royal University
Mount Royal University

9:00 am - 1:00 pm (4hr)
9:00 am - 2:00 pm (5hr)

Mar. 4, 2018
Mar. 11, 2018
Mar. 25, 2018

Mount Royal University
Mount Royal University
Mount Royal University (PowerBRICK)

9:00 am - 2:00 pm (5hr)
9:00 am - 1:00 pm (4hr)
9:00 am - 12:00pm (3hr)

Apr. 1, 2018
Apr. 15, 2018
Apr. 22, 2018

MRU (TBC / Easter EPIC Camp in Banff)
Mount Royal University
Mount Royal University

9:00 pm - 2:00 pm (5hr)
9:00 pm - 2:00 pm (5hr)
9:00 pm - 1:00 pm (4hr)

     
  These Dates are Tentative and may Change. Make sure to confirm with Cal. Email him: coachcal@criticalspeed.com  

Cost

CSR Full Time Evening Triathletes: FREE
CSR DayTime and Private Coached Athletes: 20.00 flat rate
CSR Cycle Program Athletes: 20.00 flat rate

PUBLIC DROP-INs (Check availability email coachcal@criticalspeed.com)

$30.00 drop-in for 3 hours Endurance BRICKS
$40.00 drop-in for 4 hours Endurance BRICKS
$50.00 drop-in for 5 hours Endurance BRICKS
 

Equipment: Bike and Trainer, Swim gear, Run Gear and Personal Nutrition. Water and Ultima (electrolyte powder) provided.

Fees:  Are to be paid at time of session. This includes access to the facility.

 

Actual Heart Rate Trace of a 4 Hour Brick Session

The Infamous CSR Brick Session

Example BRICK session during Pre-Competition
Training Phase
Total Time: 3 hours of Biking

KEY: ' = Minutes; " = Seconds; rpm = revolutions per minute
HR = Heart; rate ; Z = heart rate Zone

Start at 10am! Get there early to set up.

Half Ironman athletes are finished after Transition 3 and a 10 minute
cool down on the bike!

0-15' : easy spin warm up going from 70 rpm to 100rpm (Z1 HR)
15-20' : Hold 110-120 rpm in easy gear (Z1 HR)
20-40' : 2 x 15" single leg with 30" spin between then switch legs
2 x 30" single leg with 45" spin between then switch legs
2 x 45" single leg with 60" spin between then switch legs
2 x 60" single leg with 120" spin between then switch legs
40-45' : 10 X 15" accelerations up to 140 rpm, go on 1'
(Z5 effort due to high cadence)


Transition 1 Run for 10 minutes starting at a slow Ironman Pace for 5 minutes (Z2),
then the last 5 minutes at half Ironman pace or Z3 (there should be 10
seconds per 200 difference). Here are the 200m split times for each mile pace:

80" =10:44
75" =10:04
70" = 9:24
65" = 8:43
60" = 8:03
55" = 7:23
50" = 6:43
45" = 6:02
40" = 5:22
45-65' : easy spin warm up doing the following!

Make up 5 groups.

Group1 starts spinning at 120 rpm in an easy gear, then group 2 joins them 30 seconds later,then group 3 30" later, then group 4 30" later, then group 5 30" later. Make sure all groups start! Next wave starts (group 2 starting), 60 seconds after the entire group finishes the 120 rpms.

65-85' : 15" Biggest gear at 60rpm, stay seated.
Rest = 45" spinning at 100rpm!

then 30" Biggest gear at 60rpm, stay seated.
Rest = 60" spinning at 100rpm!

then 45" Biggest gear at 60rpm, stay seated.
Rest = 90" spinning at 100rpm!

then 60" Biggest gear at 60rpm, stay seated.
Rest = 120"spinning at 100rpm!

Repeat the above portion!
85-90' : Spinning at 110-120 rpm light gear (Z1)

Transition 2 (total of 10 minutes, no more)

Run no faster than Half IM pace.
Every 2 laps alternate:

60" Bridge
50 Chinnies or crunches
90-105' : easy spin warm up going from 80 rpm to 120rpm (Z1-2 HR)
105-115' : 8 x 15" standing in moderately easy gear with 45" rest,
spin it out for 2' till 115' Controlled.

Do not go too hard! Relax and keep the cadence high at 75-90 rpm
115-130' : Pyramid Training. Done in your small chain ring. Assuming you all have 9 speed rear cog set (gear 1 is the easiest, 9 the hardest)

Start: Gear 3 for 2'.00"
Gear 4 for 1'.45"
Gear 5 for 1'.30"
Gear 6 for 1'.15"
Gear 7 for 1'
Gear 8 for 45"
Gear 9 for 30"

Take 2 minutes to spin easy, then start with Gear 9 for 30" and work
to gear 3! Repeat the above portion!130-135' : Spinning at 110-120 rpm light gear (Z1). Transition 3 ( Running total of 10 minutes, no more)

Lap 1: Ironman Pace (2/10 Perceived Exertion)
Lap 2: Marathon Pace (4/10)
Lap 3: Half Marathon Pace (6/10)
Lap 4: 10km pace (8/10)
Repeat until your time is up!
135-145' : easy spin warm up going from 70 rpm to 100rpm (Z1 HR)
145-160' : 5 X 60" single leg drills with 30" spin between legs!
160-170' : 4 x 60" standing in moderately easy gear with 60" rest,
spin it out for 2' till 65' Concentrate on efficiency and smoothness
of the climb! Relax!
170-179' : Choose moderately hard gear
(big chain ring and gear 3 or 4)
30" in Normal Position (hands on brake hoods)
30" Aeroposition
30" Standing
Rest 90"
Repeat 3 times starting with a different position each time.
179-180' : spin easy

Transition #3: Run 10 minutes easy in Zone 2 (Ironman Pace)
This will be your cool down this week! Make sure not to run hard, but
relaxed and easy! Do some stretching afterwards!

Make sure to eat during session! Try to consume 200-400 KCal during and then use your recovery drink after the session! Try to get in 500Kcal immediately after the workout!

 

 

Wednesday, 22 August 2012 00:00

Ironman Update

Well it is the week of Ironman for most of you. Many of you are Ironman rookies, venturing into your first ultra endurance event.

Please consider the event as a personal challenge of execution and inner strength and even patience, rather than a race.

Monday, 19 November 2012 00:38

Kona is HOT!

Well duh!  But when the sun shines on your while exercising, it is an entirely different stress!  Secondly, I have to say this... every athlete present in Kona was elite. Elite age groupers sporting less than minimum body fat and just ripped! What a spectacle of amazing athletes.

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