BOCA HAWAII seasonal training programs 2008 BOCA HAWAII programs include weekly workout schedules provided via email & group training sessions 3X per week. 3 ways TO SIGN UP for clinics:
1 - MAIL IN - print and send a signed REGISTRATION FORM and a $50 deposit to: BOCA HAWAII, 330 Cooke St, Honolulu HI 96813
2 - IN PERSON - Come down to BOCA Hawaii and sign up in person
3 - ONLINE - if available below, reserve your spot online through active.com links (limited online spots available)
TRAINING TIPS
& INFO:
BOCA Hawaii programs are USAT sanctioned. To participate, you must be an Annual USAT member, or purchase a one-time $10 event license per program, payable 1st meeting day.
2008 UPCOMING:
- BOCA SWIM CLINIC - PROGRAM FULL as of 1/28/08
Prepare for the North Shore Swim Series and the Waikiki Rough Water Swim (2.4 miles) June 23 - September 1 2008
Mondays & Wednesdays 6:30PM - 8PM (Palolo Pool)
Saturdays 7AM - 8:30AM (Ocean - different locations of the island)
Coaches: Ryan Leong / Stefan Reinke / John Flanagan / Raul Boca / Wil Wong (Billy)
Focus on your swimming this season.
Program includes 2 under water video analysis: one in the beginning of the clinic and one at the end / Open Water swimming: Learn on how to navigate and swim straight / Pool workouts working on technique, drills and intervals to
develop stamina / Stretching, upper and lower / Dry land workouts to
develop strength and power needed for swimming. For swimmers of all levels. Fee: $290
2008 NORTH SHORE SWIM SERIES: www.hawaiiswim.com
Jun 28 - Sunset Beach to Pipeline (1 mile)
Jul 12 - Waimea Bay (1.2 miles)
Jul 26 - Chun's Reef to Waimea Bay (1.6 miles)
Aug 9 - Pipeline to Waimea Bay (2.3 miles)
For more swim race info: WAIKIKI ROUGHWATER SWIM: www.wrswim.com
Sep 1 - Kaimana Beach
- SUMMER CYCLING TRAINING - SIGN UP ONLINE at www.active.com
New extended program--enjoy more cycling during beautiful sunny, summer weather in Hawaii! July 29 - September 27 2008
Tuesdays & Thursdays 5:30PM, Saturdays 7:00AM
For cyclists of all levels. Just like in our January program, you will learn effective and safe riding technique to improve your riding. Use this NINE week program to get ready for the Honolulu Century Ride, or just train for fun for the summer! Get properly fitted on your bike, increase stamina and enjoy paceline training, hill workouts, heart rate trainer workouts and more! Fee: $350
2008 HONOLULU CENTURY RIDE www.hbl.org
Sep 28 - 27th Annual Honolulu Century Ride
- BOCA MARATHON TRAINING - SIGN UP ONLINE at www.active.com
Training for Intermediate or Advanced athletes, and *adventurous beginners! (*Novice entry into program allowed with Director's permission only) August 30 - December 14, 2008
Tuesdays & Thursdays 5:30PM, Saturdays 6:30AM (from Oct, Sat meet at 6:00AM) FIRST MEETING DAY: Aug 30 at 7:00am at BOCA HAWAII 330 Cooke St (easy run followed by 30 minute meeting)
Let us help you prepare for the Honolulu Marathon with an interesting and fun approach. Don't get bored of your running schedule--spice it up with a great training plan, hard work, experienced coaches, terrific running partners, potlucks, seminars and more! Coach Raul Boca has 18 years experience. Having competed in 18 Ironman-distance triathlons, and seven Honolulu Marathons--Raul knows the meaning of endurance! Coach and expert runner Siul Michel will also lead the program. With 12 years of running experience, Siul is great at educating runners on the prinicipals of successfully completing a great marathon. Program includes tempo runs, interval training, hills, long runs, running technique analysis (video), nutrition & injury prevention seminars and potlucks. Saturdays include aid station supported long runs. Optional is Palolo Pool Masters swimming (Mon/Wed evenings) Fee: $375
IROQUOIS POINT ISLAND CLUB TRIATHLON SEMINARS in preparaton for the HUNT/Iroquois Point Triathlon (see races)
February 10 - March 16 Sundays 4:00 - 6:00 pm at Iroquois Point - 5105 Iroquois Avenue, Ewa Beach Seminar #1 (2/10) Nutrition Seminar:
Body composition analysis and endurance running/walking training. Seminar #2 (2/17) How to train for a 5k Running Event: Practice various running/walking drills to correct running/walking technique/form followed by endurance run/walk. Seminar #3 (2/24) Swim and Run Day: Great swimming workout. Work on swimming technique and talk about open water swimming and practice running on the Iroquois Point 5k Race Course. Seminar #4 (3/2) Bicycle Seminar: Bike fitting followed by a stationary bike workout with many drills to improve your pedal stroke and stamina. Learn how to fix your own flat tire and some other bike adjustments. Seminar #5 (3/9) Keiki Triathlon Training (from 6–13 years old) Great training day to get your keiki ready for the Keiki Triathlon on March 29. Bring swimming/biking and running gear. Great Fun! Parents can go for a jog while the keikis are training. Seminar #6 (3/16) Keiki Triathlon Training: Practice transitions from swim to bike and bike to run. For Adult Triathlon Training: Run endurance with exercises. After workout: Carbo Dinner atthe Beach House Café. During the dinner we will talk about the 5k and the Triathlon Events. Fee: Seminar Series for Non-resident $ 195; Seminar #1 – #5 $ 30 each; Seminar #6 (includes Carbo Dinner) $ 45. Iroquois Point Island Club Residents FREE
To register, or for more info, Ph: 808.203.5000 www.islandclubhawaii.com
KEIKI TRIATHLON TRAINING - PROGRAM FULL as of 2/15/08
February 9 - March 29, 2008 -- First meeting day: 4PM on SAT Feb 9 at 330 Cooke Street (ph: 591-9839)
Wednesdays and Saturdays 4:00 - 5:15 pm at various locations (TBA with schedule: Kapiolani Park, Ala Moana Park, Palolo Pool etc..) Kids love to be active and want to join in on the triathlon fun! BOCA Hawaii is offering a 2-day per week training clinic just for kids! For youngsters from ages 5 - 10 years old, this program will run from February 9 to March 29, finishing with the Iroquois Youth Triathlon event. Basics of swimming, biking and running will be presented in a fun and safe manner. Healthy competition will be encouraged, with a focus on improving the individual's own personal strengths and weaknesses. T-shirt contest for program participants! Design the program logo and if your art is chosen for the shirt, receive 50% off clinic fee! Parents are encouraged to be active during the clinic, either walk/stretch/spin while the kids train! Limited spots available! Call or e-mail to register: info@bocahawaii.com - ph: 808-591-9839 ($50 deposit to hold spot) Or register online at www.active.com . Fee: $170 (T-shirt & refreshments included)
HAWAII CYCLING TRAINING - PROGRAM FULL as of 11/19/07
January 5 - March 6, 2008 --ORIENTATION MEETING at 7AM on SAT Jan 5 at 330 Cooke Street (ph: 591-9839)
Tuesdays & Thursdays 5:15PM, Saturdays 7:00AM
For cyclists of all levels. Learn effective and safe riding technique for training and racing. Increase stamina & improve overall cycling skills through pace line, hill training, bike trainer workouts, seminars & guest speakers. Prepare for the 2008 triathlon and cycling seasons. Program is complemented with run and swim workouts, nutrition training, heart rate monitor training. Our experienced coaching staff is here to guide you. Fee: $350
(Additional training excursion to Maui - BIKE UP HALEAKALA March 9th--Not included in program fee)
ENDURANCE TRIATHLON TRAINING- PROGRAM FULL as of 11/19/07
March 15 - May 31, 2008
Tuesdays & Thursdays 5:30PM, Saturdays 7:00AM
Endurance training for long distance triathlons. Prepare for the Honu Half Ironman in May or up coming Ironmans. For the experienced or the ambitious, this program will help triathletes increase strength, endurance in all three disciplines and help them be race ready for the challenging May 31st Big Island triathlon. Enjoy well supported brick (bike/run), bike trainer, and pool workouts, as well as open ocean swims, long bike rides and more with our experienced coaching staff. Fee: $460
(Additional training excursion to Kona - TRAIN ON RACE COURSE (TBA)- Not included in program fee)
More info on race, see www.honuhalfironman.com
HONOLULU TRIATHLON TRAINING - PROGRAM FULL as of 3/19/08 March 17 - May 18, 2008
Mondays & Wednesdays 5:30PM, Saturdays 7:00AM
Our BOCA staff will prepare athletes for the Honolulu Triathlon or just assist them in feeling fit and having fun through triathlon. Each workout will include at least two triathlon disciplines, encouraging participants to push past their comfort level, but nurturing them along the way. BOCA will let athletes show their athletic colors in a program designed just for them. Fee: $350. More info on race, see www.honoluolutriathlon.com
OLYMPIC TRIATHLON TRAINING - PROGRAM FULL as of 4/20/08
Best preparation for the Tinman --Honolulu Magazine, March 2000 April 14 - July 20, 2008-- ORIENTATION MEETING - TBA
Mondays & Wednesdays 5:30PM, Saturdays 7:00AM
Learn the ABC's of of Olympic distance triathlon. If you are a first time triathlete or just want to fine tune your Tinman race preparation, this program is for you! Experience the fun and excitement of reaching your goals as expert coaches guide you through informative training sessions. Great instruction mixed with the high energy of all the members make training a blast. This program is for all levels of athletes to prepare for the shorter distance triathlons. Program includes intervals training , ocean swims, pool workouts, long bike rides, transition drills, practice triathlons, potlucks, seminars, carbo parties, and more...you'll have the best summer yet! Fee: $460. More info on race, see www.tinmanhawaii.com
YOGA HAWAII VINYASA CLASS WEDNESDAYS at 6pm at Boca Hawaii
Yoga Hawaii is offering a Vinyasa Yoga class to balance out all the training you're doing. Vinyasa is a flow style of yoga, with conscious breath linking the postures. This style is attractive to athletes because of the movement and focus on breath, ultimately improving your ability to stay in your breath during periods of intense physical exertion. The teacher, Krishna Chatterjee, is a Registered Yoga Teacher with Yoga Alliance, having completed two programs last summer with Yoga Hawaii in Kaimuki as well as Core Power Yoga in Boulder, Colorado. As an avid watersports athlete and triathlete (Ironman New Zealand and Ironman Arizona, 2006) Krishna has found that yoga increases strength, flexibility and balance while toning the body. The true benefit of yoga practice is the calming effects on the mind, allowing you to be more present in your everyday life. Clarity, patience, groundedness...good skills that allow us all to cope with our fast-paced lives. Classes are $10 each. FOR MORE YOGA CLASSES... visit Yoga Hawaii at www.yoga-hawaii.com or call Tania at (808) 739-YOGA (9642). To reach Krishna call (808) 389-6938 or visit www.yogakrishna.com
FOR MORE YOGA classes... Call Yoga-Hawaii (808) 739-YOGA
Other BOCA programs... SWIM VIDEO ANALYSIS
Underwater and above water filming. Improve your swim technique. Video analysis includes:
*Video taping underwater and above water, front and side angles using professional underwater video camera system
*Critique session with instructors to analyse your swimming stroke.
*Instuction and demonstration of drills to correct your swimming stroke.
*Copy of video tape including your session with corrections and examples of swimmers with great stroke technique.
Instructors: Raul Boca, 15 time Ironman finisher and Keauhou-Kona Half Ironman & Tinman age group champion with 20 years coaching experience, and John Flanagan, World champion Gold Medal 5k swimmer, Open Water Pan Pacific Champion Gold Medalist 25K, and the 2000 and 2001 Waikiki Roughwater winner 2.4 miles.
IRONMAN PERSONAL TRAINING
Signed up for an Ironman and now don't know where to begin getting prepared? This Ironman training is personalized just for you. Coach Raul Boca can guide you to success! Receive personal weekly schedules. Learn about strength, endurance and balance in your training. Give and get feedback on how training is progressing. Learn about nutrition to help sustain you during training and on race day and much more. You will receive all the tools needed to complete your first or your fifteenth Ironman with flying colors. Raul has shared his passion with dozens of athletes, assisting them to realize their goals, and enjoy doing it! He truly has the experience and the motivation to accompany you in the exciting journey of triathlon. For more info, email: info@bocahawaii.com
BOCA TRAINING CENTERon going fitness! Updated 1/20/08
On going fitness classes offered by BOCA Hawaii in our workout space upstairs from our store at 330 Cooke St. -- Please check back for updates:
YOGA classes
Daily classes:
- Wednesday evening 6pm - Krishna
Contact YOGA HAWAII for more details about various workshops and classes: www.yoga-hawaii.com
Email address: Yoga-Hawaii@hawaii.rr.com Phone: (808) 739-YOGA
capoeira adult classes
- Tuesdays & Thursdays 7:45pm - 9:30pm
Contact Mestre Kinha at CAPOEIRA BESOURO for more details: www.capoeirabesourohawaii.com
Email address: Capoeirabesouro@aol.com Phone: (808) 247-7890
ALL PARTICIPANTS MUST AGREE TO THE FOLLOWING WAIVER BEFORE ENTERING THE BOCA
PROGRAMS: I know that cycling / triathlon / marathon training is a strenuous and potentially
hazardous activity. I should not enter the Boca Hawaii LLC training programs
unless I am medically able. I agree to abide by any instructions I am given
regarding safety procedures. I assume all risk that is associated with training
including but not limited to falls, contact with other participants, the effects
of the weather (including high heat, cold, humidity), traffic, and all other
conditions on or off the road. All such risks are known and appreciated by me.
Having read this waiver and knowing the facts, and in consideration of your
accepting my entry into the Boca Hawaii LLC training programs, I, for myself
and anyone entitled to act on my behalf, waive and release Boca Hawaii LLC,
its staff, sponsors, their representatives and successors from all claims or
liabilities of any kind arising out of my participation in the Boca Hawaii LLC
training programs including pre- and post-training activities. I understand
and accept the conditions of this release throughout my participation in any
and all Boca Hawaii LLC programs. I give permission for free use of my name, voice or photo in any broadcast, telecast, advertisement or promotion of BOCA Hawaii LLC.
$50 deposit per program required to reserve spot.
Deposit is not refundable after the first program meeting.
No program changes after start of program.
WEDNESDAYS at 6pm at Boca Hawaii 