It is the Kal RATS' goal to create a fun environment for beginners to elites and everyone in between. Because we know that all athletes have different goals and different reasons for joining the club, we have a number of workouts to offer our members and the community at large.

Coached Workouts

These workouts are available to any Kal RATS member or to members of other BC triathlon clubs, but you must be a current TriBC member (for insurance purposes). You must have an annual pass, monthly pass, punch pass or pay a drop-in fee to take part in these workouts. Please refer to the calendar for dates and location details and the coaching pdf file for more details. Passes can be purchased at The Starting Block in downtown Vernon.

Click here for detailed calendar
Download for more information: coaching2010.pdf Click here to download and print off a registration form for the workouts (to help the coaches tailor the workouts to your needs)

KAL RATS 2010 Coaching Program

In order to increase the participation opportunities and add value for club members, we have made a few tweaks to the schedule for 2010, and offer the following:

Weekly Schedule
Monday	March 22 to May 24	bike technique (6:00 pm)
Monday	May 31 to August 30	lake swim, technique focus (6:00 pm)
Wednesday	July 7 to Sept 1	swim (6:00 am)
Wednesday	March 23 to Sept 3	run (6:00 pm)
Thursday	March 24 to August 26	bike intensity (6:00 pm) March may be indoors, weather dependent
Thursday	Sept 2 to Sept 30	off road cycling Kal Park (to be confirmed)

Club Workouts

Open to all Kal RATS and Tri BC members, no separate charge or punch required. Note: these are not coached workouts, per se, but there will be a coach organizing the workout, choosing the route, and tracking participants. Please arrive on time, check in with the coach, and let her or him know if you are deviating from the chosen route. Please refer to links (calendar and coaching.pdf) for more information.

Weekly Schedule
Friday	June 4 to Sept 3 - pm Swim (6:00 pm)
Saturday	8:00 am March to May, 7:00 am June 5 - am Long Bike
Sunday	8:00 am March to May, 7:00 am June 6 - am long run

Annual Schedule

Scheduled bike and run workouts commencing in March, lake swim workouts in May, and continuing until the end of August. At that time, run workouts switching to trail runs, bike workouts switching to off road (mtn bike) in Kal Park, long bike and long runs switching to social runs at member’s discretion.

Payment options:
Annual fee (March to October, all workouts): $225 Monthly fee, March, April, Sept., and Oct.: $35, May to August: $50 10 punch card: $50

2009 punch cards will expire December 31, 2009. 2010 punch cards available in October. 2011 punch cards available mid-August 2010.

For best results

It is highly recommended that athletes develop and follow an individualized annual programme that builds through the season to a peak for a key race (or races). Club and group workouts can then be fit into the bigger picture to ensure maximum value with minimal risk of injury or overtraining. Club coaches will be producing training plans for various distances, for members to individualize, perhaps in consultation with a coach, for specific races. Contact club coaches or other Kal RATS members if you have questions or are looking for recommendations on training programs.

Casual Workouts

These free workouts have long been a part of Kal RATS history, and we encourage members to participate for the social side of things and quite simply because it is so great to move and sometimes not be told what to do. Check out the club message board for more details or to arrange a casual workout of your own.

Weekly Schedule
Tuesday	6:00pm Trail Run in Kal Park (Meet at the top of Cunliffe Rd.)
Thursday	6:00pm Road Run (Meet at tennis courts by Alexander's)
Saturday	7:00am Trail Run in Kal Park (Meet at the top of Cunliffe Rd.)

Other Workouts

In addition to our club workouts, there are several workouts offered through Parks & Recreation or through other community groups. Please visit the Parks & Rec website for more information.