Natural Fitness Lab - Leaders Clean Oxygen Fed Sport

The perfect combination of trail running, snowshoeing and nordic skiing to build applied core strength, cardiovascular endurance, aerobic power, agility, balance, and confidence in a pragmatic and natural environment. Build power-endurance, core strength, coordination and high dynamic range of physical literacy in a group environment. Read the Reviews. FAQ Frequently Asked Questions about our programs.	“Living and coaching natural fitness through clean oxygen fed sport.” Read the Healthwise Magazine Article
SUMMER - Trail running is the perfect way to build applied core strength, cardiovascular endurance, aerobic power, agility, balance, and confidence in a pragmatic and natural environment. Free yourself from the roads and engage in a richer and more enduring experience. The program is perfect for running specialists, nordic skiers, adventure racers and multi-sport enthusiasts. Learn more --->	WINTER - Experience natural fitness through Nordic Skiing, and Snowshoeing – the ultimate clean oxygen fed sports. Achieve superior total-body conditioning with one sport. Eighty (80) expert-led sessions over 16 weeks. Registration open 01 Sep Learn more ---> Press HERE for more details of our special xc ski clinics.
eXtreme fitness lab - For those individuals or teams interested in entering, surviving or winning the most challenging multisporting and extreme athletic events on the planet from 5 to 500km like ultra-marathons, XC ski loppets, nordiX skiercross, adventure races, snowshoeing, trail/mountain running, orienteering, or obstacle courses. The competitive program is based around the core disciplines of trail running, snowshoeing, and nordic skiing. "If you don't want to lose your sense of humour, or will to live, come train with experts now, before it is too late". Learn more -->
Safety – Understanding proper technique and training methodology will make you far more efficient within your sport. You will avoid injury and equipment damage.
Health and Fitness – First we need to be healthy before we can become fit. Then, there is a clear path towards enhanced fitness. You will lose weight and tone muscles along the way. There are no secrets or fads.
Motivation – Let’s face it. We all need motivation from time to time. Pop in a DVD and visualize success, or join us for group training session.
Performance – Become a student of your sport. Listening to, watching, following and imprinting from experts is the best way to fast track your results. We address training and technique for all levels and abilities; from beginners to Olympians.

Natural Fitness Lab provides expert-lead coaching for: fitness, cross-training and high-performance streams. The programs are supported by: Best-selling instructional and motivational products for fitness training, technique and sports psychology. Personal training programs are: Intelligent, sophisticated, comprehensive, pragmatic and 100% successful. Technical instruction is always: leading-edge, progressive, visionary and proven effective. Reference material is produced by an award-winning studio for sport-cinematography xczone.tv.

Read full detailed program and our coaching philosophy. Check group training at www.trirudy.com for practice times and locations. Go to our virtual club house on facebook and interact real time. Go to a comprehensive resource library for technique and training. For a detailed description of many of the trails go to connect.garmin.com (search xczone).

Take the Natural Fitness Challenge.

“From an every-man’s point of view: Whether on shoes or skis Dave and Lise will take you places you never thought you could go. You'll run farther and ski faster than you ever expected to go regardless of your age or initial fitness level. And, best of all, you'll meet new friends and have a blast doing it!” - Robert Scruton

BENIFITS OF MEMBERSHIP PRODUCTS AND SERVICES
SPECIAL DISCOUNTS	* You will save more in discounts that the cost of the entire program. – Now that is a deal!
Big discounts on special clinics and training camps	natural fitness lab
Discounts on all Technical and training DVDs, Photography and Video Analysis. Skiing and running manuals	xczone.tv
Wax discounts	Star Wax
Pole discounts	Infinity Ski Poles
Special Club Discounts Ski Equipment	Fresh Air Experience
	Ski and Cycle Works
	Cyclery
Gatineau Park Pass Group Discount	Demsis/NCC
STRENGTH TRAINING
General and Core Strength Programs	Ottawa High Performance Centre
	Sarah Zahab
FITNESS TESTING
V02max fitness testing and strength programs	Peakcentre
Lactate fitness testing and weight programs	A Step Up Gym
RUNNING
Free Chi Running Classes	Run effortlessly Chi Running
Track Running Coaching	Cirrus Track Club
Ultra Marathon programs	Ray Zahab
TEAM SUPPORT
Flight Crew Race team support at Clinics	Salomon Trail Running
Skiing service and expertise during training sessions	Madshus Skis
Waxing support	Toko Wax technician
Special grooming	Lafeur de la Capital
Expert custom orthotics for skiing	Sole Orthotics
Sport Psychology	Ottawa University Sports Science and Human Kinetics
Facilities	Camp Fortune Race Trails
EXTRA PRIVATE SKI LESSONS
Private XC ski lessons or paddling instruction	Paddlefit
Supplemental lessons by certified instructors in our program	City of Ottawa Cross Country Skiing Program
Lessons for your kids, coaching certification for you	Chelsea Nordiq
Special Clinics
Mother daughter ski clinics	Women on Skis
	Fast and Female

INSIDE THE LAB

NETWORK OF EXPERTS that regularly participate in the group include: XC skiing, Alpine, Running, Ultra Running, Adventure Racing, Orienteering, Mountain biking, road cycling, cycle-cross, paddling, rowing, snowshoeing, boxing, wrestling, triathlon, swimming.

PROFESSIONAL SUPPORT CREW consists of: medical doctors, physiotherapists, massage therapists, sports psychologists, exercise physiologists, biomechanical engineers, nutritionists, wax technicians, national ski reps.

DEMOGRAPHICS Total number of adults in the program exceeds 500, with 150 formally registered in nordic ski program. We have 5 instructors and 6 assistant instructors. The group contains 4 former Olympians, 16 National Team members and 5 professional athletes in a number of sports. 5% have never been on skis before 2% are recovering from injury 10% are beginners 25% are novices 60% are intermediate level 10% are advanced 5% are expert, elite or pro athletes Number of participants at a normal run varies between 20-80 people. Ages range between 16 to 65 with 75% of people between 21-45. 48% men and 52% women.

SPEEDS (These are road times. Trail times can be much slower.) Average (race) running speed of the group is 52min/10km or about 12 kph ( less than 6min/km). Fastest speed is 27min/10km with 10 people who can run sub-35min 10k. The slowest pace is 65min/10km. Most people in the group will run a 55-60min/10km pace on the harder workouts. The LSD (slow workouts) are 8kph (>6min/km). The fastest ski (race) speeds is approx 24min/10km. Whereas, the average is 50min /10km.