| RunLab. 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. Read the Reviews.
Join us April-Dec: We also run and snowshoe throughout the winter after ski training. Optional workouts: Wed track Thur rollerskiing and strength. Over 500 runners are registered, with regular group sizes of 30+ |
The program offers:
Take the Natural Fitness Challenge.
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| “Living and coaching natural fitness through clean oxygen fed sport.” |
FREE WEEKLY TRAIL RUNNING
Sessions are posted on www.trirudy.com under group training and on www.twitter.com/fitnesslab |
Read full detailed program and our coaching philosophy. Check group training at www.trirudy.com and on www.twitter.com/fitnesslab for practice times and locations. Go to our virtual club house on facebook and interact real time. Goto a comprehensive resource library for technique and training. For a detailed description of many of the trails go to connect.garmin.com (explore xczone).
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 most 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). The fastest speed is 27min/10km with 10 people who can run sub-35min 10k. The slowest pace is 65min/10km or 8min/km. 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.
“Through their free trail running group, Dave and Lise have created a great community of outdoor athletes who love the Gatineau. They continuously bring people together to challenge and inspire each other. Thanks for all your time and energy, Dave and Lise! - Nicky Cameron
“Dave mcmahon and lise meloche continue to push the limits of training with technology by producing the best video based tools out there! Gurus of nordic skiing and trail running, they continue to generously share their knowledge and passion for endurance sports- inspiring everyone to push their own boundaries!” – Ray Zahab, Ultra Marathoner