For existing clients: refer a friend who signs up for a minimum of 6 months of training and you get one month free!
For new clients: sign up for a minimum of 6 months of training and refer a friend for a minimum of 6 months of training and you get one month free!
Comprehensive swim training and preparation clinic for the open water swim portion of a triathlon. Become a stronger, better and more confident swimmer. Learn freestyle technique, form and endurance. Learn drills, skills and swim workouts to take home and practice on your own. All ability levels welcome! For safety reasons, participants must be able to swim a minimum of 25 yards (one length of pool) on your own, any stroke to attend group session. If you need more help with your swimming, contact Coach Melissa.
Swim Clinics at University of Denver Pool. Sundays from 3:00-4:30 pm. Dates and registration links:
Sunday, April 14:
Sunday, April 21:
Sunday, May 5:
Sunday, May 19:
FREE training plan starts on February 1, 2013. Clinics start in April through August. To register and follow the free online training plan, follow the link below.
Melissa offers customized monthly training programs for triathletes, swimmers, cyclists, runners, adventure racers, and weekend warriors. These are customized programs that include unlimited contact with Melissa via email or phone, annual training plan (ATP), daily workouts, pace training, cycling power data analysis, goal setting, race strategy, and planning.
Coach Melissa uses Training Peaks software for all athlete programs. All programs include: a complete and highly detailed on line training plan; an evening email outlining the next day's workout; ability to edit or move workouts; log workouts and graph progress; detailed instructions for each day's workout; weekly summaries of planned and actual hours; graphing and report functions; nutrition analysis.
Please email Melissa to get started and for more information on coaching services.
The application process is now open for pro-elite or top AG triathletes to attend an amazing one week training camp in Denver, CO. This is a great (& very inexpensive) opportunity to train with other elite & pro triathletes, learn from several great coaches and prep for an exceptional race season at 5280 feet. (2012 camps were a huge success.)
The camp will be led by 2010 USAT coach of the year Melissa Mantak: USAT level 3 coach, USA Cycling level 1 coach, and coach of several top pros including: Matt Chrabot, Jillian Petersen (2007-2012)
& Jordan Jones; as well as top age grouper, Kyle Visin, 10th amateur Kona 2012, 39th overall.
Additional coaches & speakers:
-Bob Seebohar, Sports Nutrition & Metabolic Efficiency
-Bobby McGee, Run Mechanical Analysis and Drill Session
-Inspirational speaker, Erik Weihemayer, Blind Adventurer & Motivational Speaker (pending)
-Genadijus Sokolovas, Swim Power testing and analysis
-Athletes will have free home stays
-Athletes must have pro card or elite AG status
-Athletes do not have to be coached by Melissa Mantak
-Athletes will be responsible for food, transportation to & from Denver; Pool and other facility rental fees; costs for additional speakers/coaches
-Swimming will take place at the University of Denver (50m)
-Cycling & Running will take place on Denver roads, parks, & trails. We will also utilize cycling trainers, gym, treadmills, etc. (weather dependent)
-Travel days are Friday to Friday
-Coach Melissa (www.empoweredathlete.com) is donating her time; camp fee will cover costs of putting on the camp and paying additional coaches and speakers. This is an excellent and rare opportunity. There is a 2 part application process (written and interview). If interested in applying for the camp or if you have any questions, please contact Coach Melissa Mantak by email at: email@example.com
OTC PRO-ELITE AGE-GROUP ASSESSMENT & TRAINING CAMP
OLYMPIC TRAINING CENTER
FRIDAY, NOVEMBER 30 - FRIDAY, DECEMBER 7, 2012
This first ever, private testing and assessment camp takes place in Colorado Springs for 7 days. The camp is a unique, exceptional opportunity and is open to pro-elite triathletes this fall. The off season is the perfect time of year to analyze your strengths, grow your weaknesses and discover a new level of performance in 2013. Take advantage of this unique and valuable camp.
Camp is limited to 10 athletes and will be run by USAT National Coach of the Year, Melissa Mantak, MA (USAT Level 3, USAC Level 1 Coach) and OTC staff and personnel. Pro Triathete, Brian Fleischmann will be on hand as an assistant coach, workout guide and is a source of a wealth of information on elite triathlon training and racing. Interested triathletes will be required to submit a written application and oral interview for acceptance to the camp.
The camp includes:
- Complete Nutrition Analysis: Blood Chemistry Analysis. (Specific blood draw taken before or during camp. Nutritional analysis, 3-7 day complete dietary recall, group presentation and individual, one on one assessments with OTC, Sports Nutritionist, Nanna Meyer. Body Composition analysis and bone mass analysis using DXA
-Swim Power & Technique Analysis, Genadijus Sokolovas. 4 tests: freestyle pull, kick, swim & sighting technique; includes CD of swim and recommended corrective drills & video presentation on technique of world’s best distance freestylers. OTC 50 meter pool.
-Swim Field Testing @ OTC 50 meter pool to determine threshold and training paces. Melissa Mantak, USAT L3, USAC L1.
-Cycling: Pedaling Efficiency Analysis on the WattBike. Threshold testing using field and lab based testing (blood lactate analysis). Determine power and HR training ranges, based on threshold assessment. Melissa Mantak, USAT L3, USAC L1 & Jacob Smith, USAT High Performance Staff.
-Run: Mechanical Analysis of running form. Drills and corrective exercises. Threshold testing using field and lab based testing (blood lactate analysis). Determine pace and HR training ranges, based on threshold assessment. . Melissa Mantak, USAT L3, USAC L1 & Jacob Smith, USAT High Performance Staff.
-Functional Movement Screens. Evaluates all movements with corrective strengthening and stretching exercise recommendations. OTC Sports Medicine and Strength & Conditioning Staff.
-Sport Psychology. Group presentation and individual assessments. OTC Sports Psychologist, Suzie Riewald.
-Test analysis and training recommendations
-Access and use of all OTC facilities: Computrainers, weight room, Alter-G, 50 meter pool, meeting room, Eye on Performance real time underwater camera at pool.
-Outdoor training conducted on local roads and trails
-Includes all room, board and transportation between the OTC and the Colorado Springs airport.
COST: $1800 for all services above.
All participants are responsible for booking and travel expenses to and from Colorado Springs.
Deadline for rosters and registration for this camp is Monday, November 5, 2012. Payment in full is due at this time. No refunds, no transfers.
Please contact Melissa with questions and for application @ firstname.lastname@example.org. www.empoweredathlete.com
On the road to London 2012....
These sessions have been a huge hit! Mini tri training: open water swim followed by a bike and run. Similar conditions to what you will encounter at the tri! Only shorter and less formal, but very, very informative and fun! Great way to check your skills, fitness and grow your confidence to race. What to wear, how to set up your transition, what it feels like to swim in the open water, then hop on your bike? Learn all of this and more. Small group, great race prep!
When: Sundays, 12:00-2:00 pm. Location: Chatfield Reservoir. Cost: $40 per session.
Dates, location and registration links:
Swimming in the open water is an absolute MUST before the race. Swimming in the reservoir is not the same as swimming in a pool. Come out and learn comprehensive swim training in the open water. You will learn all the ins and outs of open water swim training: both mental and physical skills. Course set up with buoys. All levels of ability welcome!
All clinics are on Sundays from 7:30-9:30 am. Dates and registration link:
June 24. July 1, 8, 15, 22
New clinic added! Saturday, July 28, 7:30-9:30 am @ Grant Ranch
Practice that difficult T2 bike to run transition out on the course at Cherry Creek Reservoir. Ride the course and run on part of the run course. Same as race day! Learn the course! Feel good running off your bike! Different workout each week. Class will focus on improving fitness, ease of running off the bike, intervals, hills, cornering and improving your comfort and confidence in the challenging T2 transition: getting off your bike and having a great run.
When: Thursdays, 6-8:00 pm. Cost: $30 per session. Dates and registration links: