Training Program Details

• Complete 10-week comprehensive daily training program coupled with weekly group training
• Starts June 4
• Twice weekly group workouts (Mondays 5:30-7pm/Sundays 9am)
• $275 program fee by May 21  -increases to $315 after May 28
• Minimum fitness requirement: must be able to ride 20 miles
• Training group open to all –who want a science-based, structured, comprehensive training plan, supported by group workouts

Training Program Participants Receive

• Daily science-based, systematic progressive training program based on heart rate zones written by Julie Young** delivered via Training Peaks web-based coaching software
• Expert coaching and support
• Monday  coached workouts, meet at Silver Sage Sports Performance Center and  include– handling skills, riding in a group, cornering; pedaling technique/drills; economy of movement/speed skills; climbing/ascending technique/skills, specific cycling strength; tempo and sub lactate threshold intervals
• Sunday un-coached group ride–  endurance/base training – route determined by the coach, consistent with training plan volume progression
• 15% discount on Silver Sage Sports Performance services for the duration of the program – including Lactate Threshold and Vo2 tests, and  Specialized Certified Professional bike fitting
• Post- program participants eligible for 10% discount on individualized coaching and training plans
• E-mail support –  individual questions regarding training and cycling related issues
• Meet new training partners
• Two organized cycling workouts per week – Mondays and Sundays
• Specific strength and core program designed to improve cycling efficiency training

Contact Julie Young at jyoung@o2fitness.net for further information and to register, or visit www.o2fitness.net

**Julie Young is the Head Coach of O2fitness and Director of Silver Sage Sports Performance Center, and a former 12-year US National Cycling and World Championship Team member.

Camp Head Coach Julie Young leads on-bike training session, off-bike pedaling technique and tactical discussions, Q and A sessions, and develops the 15 week, comprehensive training plan.

All camp participants will be eligible to submit a 30-second video explaining why you should receive one
free entry into the Leadville 100. Enter-To-Win Free Entry Into the Leadville 100!

This is an opportunity to receive a comprehensive 15 week daily training plan and attend a hands-on camp with Leadville Qualifier veterans and coaches.

The group training plan starts on your registration date and goes through the Tahoe Trail 100 Race on July 22, 2012

With your registration you will receive:
• A daily training program, progressively developed with your workouts delivered via Training Peaks
• Three-Day Camp at Northstar California (home of the Tahoe Trail 100) including: Comprehensive on and off the bike programming, Lactate threshold testing, Bike fitting, Cycling specific core stability session, Panel of experts discussion
AND MORE!
• On-Bike Training during three-day camp, June 8-10 – Ride on the qualifier course with race veterans, review key
sections on the course with discussions on race tactics and strategy
• Guaranteed entry to the Tahoe Trail 100 Leadville Qualifier Race at Northstar on July 22, AND MORE!
Pricing:
$700 if you register before 5/15; $900 after 5/15.
How to register:
Please stop in or call the Season Pass & Tickets Office,
530.562.2267 or 1.800.GO.NORTH™ (1.800.466.6784).

• Movement Preparation
• Dynamic Core Stability Circuits
• Drills to Improve Balance and Proprioception
• Single Leg Stability Circuits
• Plyometrics, Rapid Response, Agility Circuits
• Technique via specific footwork drills and intervals

Mondays 9-10:30 am, starting November 7 thru December 19. Cost $185. Pre-registration required.

The 12-week, ski-focused, social driven training group welcomes all ages and abilities – providing a venue to inspire each other. The training, taking place at Tahoe Cross-Country will focus on the participation in the Great Race as a rallying point for winter training.  Daily training sessions will include

• Warm-up to include balance and technique drills
• Weekly Specific training sessions will focus on
  • Speed and power
  • Tempo and Threshold intervals
  • Endurance
  • Technique via video analysis
• Warm-down

On-snow Thursday, 11:30-1pm, January 5 through March 22. On-snow training series costs $360. Pre-registration required. Discounted trail pass punch cards available for training group participants.

To register or for further information, please contact Julie Young at jyoung@o2fitness.net

Day #1, Monday, 9-10am

• Movement Preparation
• Core Stability Circuits
• Single Leg Stability and Strength Circuits

Day #2, Tuesday, 3:15-4:15pm

• Movement Preparation
• Plyometrics, Rapid Response, Agility Circuits
• Technique via specific footwork drills and intervals, outside weather permitting

The two-day block format, over eight weeks presents a systematic progression to train Nordic specific movements via core stability for postural integrity and strength; single leg stability to institute efficient foundational movement patterns; agility to fine tune proprioception/body awareness and nervous system; plyometrics to develop explosive power; and technique to hone on-snow economy.

The eight week session starts October 31 and runs thru December 27, with a break during the week of Thanksgiving. Pre-registration is required. To register or for further information contact Julie Young at jyoung@o2fitness.net. The camp takes place at the Performance Training Center in the Pioneer Center.

Cost: $240, with a special offer for camp participants, for a $25, 6-month Center pass.

• Learn proper running posture and breathing
• Improve density and quality of your workout time with movement preparation exercises
• Achieve efficient biomechanical stride via drills
•  Improve stride force with plyometrics
• Weekly interval workouts include
• Specific strength and technique
• Power and speed
•  Tempo and Lactate threshold

Day #1, Monday 4:15-5:15pm
Movement Prep
Speed intervals
Plyometrics

Day #2, Tuesday 4:15-5:15pm
Movement Prep
Tempo, Sub Lactate Threshold and Lactate Threshold intervals
Core Stability

The camp is designed in two-consecutive day blocks to produce effective training load and adaptation.

The eight week session starts October 31 and runs thru December 27, with a break during the week of Thanksgiving. Pre-registration is required. To register or for further information, please contact Julie Young at jyoung@o2fitness.net. Space is limited. The camp takes place at the Performance Training Center in the Pioneer Center. Cost: $240, with a special offer for camp participants, for a $25, 6-month Center pass.

Coached by

Who: All abilities and interest levels welcome
What: Benefits include

• Understanding of proper bike fit and efficient pedaling technique
• Improved biomechanical efficiency via movement preparation and pillar strength exercises
• Excellent, low-impact cross-training to improve overall strength
• Injury prevention and improved endurance
• Weekly workouts to scientifically train specific physiological systems developing speed, power, strength and endurance
• Mountain bike rides included to improve agility, balance, body awareness, and bike handling skills
• Riding skills to ride safely – with special emphasis on peloton protocol and etiquette

The training group provides comprehensive cycling specific workouts as well as the opportunity to build overall strength and endurance, for those seeking the cross-training aspect. Maintain and build upon that hard-earned summer fitness. Meet new like-minded, sporty friends – and training partners.

When: Mondays 4:00-5:30pm, in eight week session format. First session starts September 26
Where: Silver Sage Sports Performance Center
Cost: $200/eight week session
Bike Fit and Physiological Testing available via o2fitness-Silver Sage Sports Performance Center
Training Plans: Starting at $200/month,  individualized daily workouts in monthly format delivered via web-based Training Peaks software

 Contact: Julie Young   jyoung@o2fitness.net

Coached  by Julie Young

What: Maximize your time with specific workouts in group setting. Learn good habits including – the incorporation of movement preparation; dynamic pillar strength exercises; and regeneration strategies – to keep you on an upward progressive track to reach your goals, and avoid pitfalls of injuries. Maintain and build upon that hard earned summer fitness.

• Learn proper running posture and breathing
• Maximize workout investment with movement preparation exercises
• Achieve efficient biomechanical stride via drills
• Improve strength and power with plyometrics
• Tools of the trade – specific weekly workouts to train specific physiological systems
• *Specific strength and technique intervals
• *Power and speed
• Tempo and Lactate threshold intervals

Who: All abilities and interests encouraged to join. Meet new running partners and discover new trails
Where: Reno area trails, meeting spot designated weekly
When: Mondays 7-8am, in eight-week session format. First session starts September 26
Cost: $135/eight week sessions
Gait analysis and Physiological Testing available via o2fitness-Silver Sage Sports Performance Center
Training Plans: Starting at $200/month, individualized daily workouts in monthly format delivered via web-based training peaks software

 Contact: Julie Young   jyoung@o2fitness.net

O2 Fitness invites you to join in for an eight-week program focused on giving yourself the joy of feeling fit. Set in a dynamic, supportive group atmosphere, the Fall in for Fitness program will provide you with the tools and strategies to achieve and maintain a daily commitment to movement.

What our weeks will look like:

• A weekly one and a half hour group excursion in movement. These outdoor meetings will include strength conditioning using your own weight and gravity, running the trails of the foothills and cycling. By the end of the eight weeks you will look back and say – YES I did it all and I feel great!
• A healthy habit  topic o’ week ranging from pilates and proper bike fit to skin care with discount incentives to work with area specialists and shops
• A weekly one hour unstructured move-it group activity to include low intensity hikes and bikes
• Additionally, you will receive weekly group workout plan. Provided via Training Peaks, they will provide you with daily workouts
• One weekly, group workout opportunity you to gather with your new training partners and rely on each other for accountability

Goal:

• Introduce participants to a variety of activities to help them discover activities they will love to do versus feel should do
• Empower participants to take ultimate control over their health and fitness via engagement through knowledge and understanding, in turn providing motivation, intention and purpose to physical pursuits
• Help participants understand the value of an integrated balanced approach, which supports prime pursuits of strength conditioning and endurance by incorporating a consistent practice of foundational supporting activities
• Provide tools and strategies to maximize workout time investment – more bang for the workout buck
• Experience improved clarity, confidence and contentment

Who: Entry level – women seeking a kick-start to a new healthy, wonderfully active lifestyle
Where: Reno Area, meeting spots determined weekly, based on workout
When: Starts Monday September 26. Mondays 9­-10:30 am – structured group training; Tues 4-5:30pm – Healthy Habit topic o’week presentation and Move-it group activity; Weekly coach-less group training session Fridays 9-10:30am. New sessions start every eight weeks.
Cost: $295/eight week sessions
Gait analysis, Bike Fits and Physiological Testing available via o2fitness-Silver Sage Sports Performance Center

Your Wicked Leader  Julie Young –  Cylcing - Six-time Cycling World Championship Team Member; Overall General Classification winner of the Tour de L’Aude – women’s equivalent of Tour de France; Overall General Classification winner Tour d’Aquitaine, France; Stage wins and podium finishes at Tour de L’Aude, Tour d’Aquitaine, Tour of the European Economic Community, Molenheike, Tour d’Epinal and Grand Prix de Quebec. Mountain Biking – winner Tahoe 100K Mountain Bike Race. Xterra Triathlons – winner Lake Tahoe Xterra 2010, 2011. Trail Running – multiple wins at Tahoe Rim Trail 50k, top three overall; winner Lake of the Sky trail marathon; winner Golden Hills trail marathon.

 Contact: Julie Young   jyoung@o2fitness.net

Education

• BA, Political Science/International Relations, University of California, Los Angeles.

Current position

• Director Sports Performance, Silver Sage Sports Performance Center

Professional Memberships

• Athletes’ Performance, Mentorship

Coaching/Fitness background

• O2fitness – coaching and training: March 2005-present
• Director of Cross-Country Programs, Northstar Resort 2005-2011
• USCF certified coach: March 2005-present
• Old Greenwood Resort – Adventure Fitness: 2005-present
• East-West Partners Wellness Program: Summer 2007
• Tahoe Center for Health – Performance trainer and endurance coach, emphasis Alpine and Nordic skiers, junior cyclists

Athletic achievements

• Six-time Cycling World Championship Team Member
• Overall General Classification winner of the Tour de L’Aude – women’s equivalent of Tour de France
• Overall General Classification winner Tour d’Aquitaine, France
  • Stage wins and podium finishes at Tour de L’Aude, Tour d’Aquitaine, Tour of the European Economic Community, Molenheike, Tour d’Epinal and Grand Prix de Quebec
  • Pro teams included AutoTrader.com, Timex, Fanini, Saturn and Kahlua, concurrently representing the U.S. National Team. Named Autotrader.com team captain
  • Winner Xterra Tahoe City, 2010, 2011
  • Winner Tahoe Rim Trail 50K, 3^rd overall, 2010
  • UCLA Golf Team, NCAA Academic All-American

photos by Allison Pochapin