Lisa's Coaching Philosophy

"I really believe my athletes determine their success. I can only guide them, offer a glimpse of what is possible...but knowing what is possible is everything! Everyone has talent, but the question is: What does it take to maximize it? From a coach's perspective, it requires a unique approach for each athlete. Combining common sense and a careful application of scientific training methods will yield results. From the athlete's perspective, they need to commit to following their plan as well as rely on their relationship with me - the coach - to guide them towards our goals. After all, the athlete's goal is my goal..."
Lisa Keller - Head Coach

"Previous to taking the Basic GNT Clinic in 2004, I had participated in 5 Gold Nugget Triathlons. In 2004, I improved in every part of the triathlon - 297 places in the swim, 191 places in the bike, 406 places for the run and 316 places overall! My 2004 Gold Nugget was the first time I was PROUD of my performance, instead of just saying I had completed the event."

Cheryl Campbell - Multisport Training of Alaska client

Clinics and Sessions

Title	Date	Status	Sign Up!
Multisport Training Groups	Year round	Open	Sign Up!

Swim, bike, run, and strength training groups are all currently open for registration! Groups are adaptable to all levels of athletes, from beginner to elite. Send in the attached registration form with payment to reserve your spot.

NEW! Yoga for Multisport Athletes: a flowing yoga, incorporating strength and flexibility specific to multisport. All levels are welcome! Modifications and variations will be provided to make sure each participant gets the most from their practice. Dress in layers, comfortable non-binding clothes in which you can easily move. If you have a yoga mat, please bring it; if not, mats are available. You may also wish to bring a towel, yoga block and yoga strap (but not necessary). Coach Danelle Van Holstyn is a Level 2 YogaFit certified instructor.

Functional Movement Assessment is now being offered by Multisport Training. Most injuries can be traced back to the way the body moves. If you lack joint stability and/or mobility and you continue to repeat those patterns in training, you can end up with an injury that curtails your training. After identifying any joint issues, programs can be recommended to improve stability/mobility. A Functional Movement Assessment could be the most important test you undertake in your training. The assessment takes about 30 minutes and the cost is $30. Email me for more information or to make an appointment (lisa@gci.net).

Swim Groups: at Moseley Sports Center pool. Swim groups are freestyle (crawl) workouts only, focusing on specific workouts and skills for triathletes. Fall/early winter session focus is on technique, endurance and speed. All levels are welcome and accommodated. A session is in progress now; you can join now and the session fee is prorated. Tuesdays/Thursdays coached by Larrell Lockard, Wednesdays/Fridays coached by Lisa Keller.

Bike Groups: at Multisport studio behind Moose’s Tooth. Spin classes and stationary bikes are for general fitness and are not specific enough in equipment or workouts to optimally improve your performance. Multisport bike groups are specific workouts focusing on the abilities needed for successful triathlon and time trialing. And since you are using your own bike, your body will adapt to cycling demands in your race position. Bring your own trainer or trainers are available for rent. Mondays and Wednesdays coached by Lisa Keller, Saturdays coached by Missy Anderson.

Run Group: at Service High School and then the Dome. The fall running group focus is improving stride mechanics, leg turnover and raw speed. An alternative workout for late season racers is also provided. Coach Lisa Keller.

Conditioning: at the Multisport studio behind Moose’s Tooth. Multisport Conditioning is one of the best ways to strengthen correct movement patterns, address under-utilized movement patterns, and consequently decrease your risk of injury and improve performance. Monday – Thursday day time coached by Lisa Keller, new time Mondays 5:15 – 6:15 p.m. coached by Danelle Van Holstyn, new time Tuesdays 6:15 – 7:15 p.m. coached by Larrell Lockard.

Pilates: at the Multisport studio behind Moose’s Tooth. All movement should originate from the core. Pilates is an excellent method of developing your core and learning to initiate sports movements through your core.

Gold Nugget Base Training Classes
This training group is designed especially for women who are first-time triathletes and triathletes who have never had a structured training program and want to improve previous GNT results. Classes meet 9 times over a period of 12 weeks; workouts focus on technique, speed and aerobic base building in swimming, biking, and running.
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Training Groups
Training Groups are a fantastic way to stay motivated, have fun, and get a great workout. All groups include a wide range of abilities from beginner to advanced and can be adapted to address training needs. Even if you are not training to race, you will improve your fitness and abilities by working in a group.
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Pilates
Pilates at the Multisport studio behind Moose’s Tooth. All movement should originate from the core. Pilates is an excellent method of developing your core and learning to initiate sports movements through your core.
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