Calvin Zaryski

Calvin Zaryski

CoachCal has been coaching for over 30 years. Not just focusing on athletes, but on individuals whose goals range from climbing Mount Everest to recapturing the power of active living.

Sunday, 18 November 2012 01:41

SILVER Program

This program offers more personalized attention by adding a one on one meeting with CoachCal every second month.  In addition to regular meetings, 2 testing sessions are included with an 8 month committment. Program includes:

  • Weekly CSR training email updates
  • Unlimited Phone and Email Access to CoachCal During Business Hours
  • One on One Meeting Bimonthly
  • 2 Advanced Testing Sessions over 8 Months
  • Coached Swim Sessons (Mondays and Wednesdays)
  • Open water swims (June-August Fridays)
  • 3 Group Runs per week Including Running Interval Sessions
  • Cycling sessions (indoor and outdoor)
  • 2 Online ZOOM Bike and Conditioning Session (Fall and Winter)
  • 2 BRICK sessions per Month at Mount Royal University (Winter)
  • Snowshoeing or Hiking Once per Month
  • Simulated Triathlons Once per Month (Winter)
  • Mini Volume Camps every 6 Weeks (Fri/Sat/Sun)
  • CSR merchandise discounts
  • Married Couples Discount of 10%

$500.00 plus gst per month

5% Reduction for 8 month committment / 10% reduction for 10 month committment / 15% reduction for 12 month committment

Prices include normal facility fees (special events not included such as camps, simulated triathlons, All Olympics Oval Activities).

All payments are by Post Dated Checks or charge on Visa or Mastercard.
All Visa or Mastercard transactions are subject to a 5% surcharge.

4 Month Commitment Minimum

1 Month notice must be given for Program Cancellation

You must sign three forms: Consent, PAR-Q, and Application.

Please review our policies.

Sunday, 18 November 2012 01:40

BRONZE Program

2020 - 2021 Season

DAYTIME OPTION AVAILABLE Moms, Business Owners and Shift Workers, CSR has a NEW Triathlon DAYTIME Program that is the BEST in Calgary. See Daytime Triathlon Program.


This program is delivered in a group setting. Groups are created based on goal races. Further customization can be facilitated via phone or email during business hours.
CSR Team Focus Races: Wasa Lake / 70.3 Coeur D' Alene / 70.3 Calgary / Ironman Whistler / Ironman Mont Tremblant / XTERRA Victoria / XTERRA Canmore / ITU Edmonton / Kelowna Apple / GWNorth / SwimRun Training and Coaching

Program includes:

  • Weekly Training email updates
  • Unlimited Phone and Email Access to CoachCal During Business Hours
  • 3 Coached Swim Sessons (Mondays, Wednesdays, Saturdays)
  • Open water swims (June-August Fridays)
  • 3 Group Runs per week Including Running Interval Sessions
  • Cycling sessions (indoor and outdoor)
  • 2 ZOOM BIke and Body Conditioning per week (6-7:15pm)
  • 2 BRICK sessions per Month at Mount Royal University (Fall/Winter)
  • Snowshoeing or Hiking 1-2X per Month
  • Simulated Triathlons or Duathlons (Winter)
  • Mini Volume Camps every 6 Weeks (Fri/Sat/Sun)
  • Merchandise discounts

350.00 per month plus gst (4 month committment required)
5% Reduction for 8 month committment / 10% reduction for 10 month committment / 15% reduction for 12 month committment

BONUS: Sign Up for 6 months and receive 2 Complimentary One on One Sessions with CoachCal (last 2 Months before Goal Race)

Prices includes normal facility fees (special events not included such as camps, simulated triathlons, All Olympic Oval Activities).

All payments are by Post Dated Checks or charge on Visa or Mastercard.
All Visa or Mastercard transactions are subject to a 5% surcharge.

4 Month Commitment Minimum (Special Circumstances Can be Arranged)
1 Month Notice must be given for Program Cancellation

You must sign three forms: Consent, PAR-Q, and Application.

Please review our policies.


Sunday, 18 November 2012 01:38

Ironspeed Penticton


2020 Penticton IronSpeed May Long Weekend Camp
in Preparation for IRONMAN Canada

Friday May 15 - Monday May 18, 2020

CriticalSpeed.Com and Triathlon Warrior Presents 4 Day Endurance MultiSport Camp



Camp Costs
$450.00 CAN

Includes Dinner on Saturday night and Breakfast on Sunday Morning after Long Run. Also includes Coached Pool Swim, Yoga, Supported Bike, Run and Open Water Swim Sessions. Come train on the IRONMAN Canada course with support for all training days. All Levels Welcome:)
Maximum of 40 athletes so do not delay on signing up.

Go Here to Register


General information:

2020 Penticton May Camp starts on Friday 15th with optional guided training. The majority of the training volume and lectures will be on Saturday and Sunday. As a bonus, guided training will be provided on Monday before a late afternoon departure.
If you prefer to Fly into Penticton from Calgary on Thursday Evening, check out our bike transportation service below.

Two formal minilectures will be presented by Kevin Cutjar and Calvin Zaryski. Q and A period will end all lectures.


Accomodations (2 Options)

(You must call and arrange for your accommodations)
Please call the Bowmont Motel at 1 800 811 1377 and indicate you are with criticalspeed training camp. Dan and Christine have reserved some kitchenettes and basic rooms for a special camper rock bottom price. The Bowmont has a court yard with a pool to relax after a long day of training. The beach and community pool is also walking distance from the the Bowmont. For exact location go to:
All meals and lectures will be at the Sandman. Call 1 800 SANDMAN to make reservations.

Bike Transport Service: If you are looking for a means of transporting your bike to Penticton we have you covered. Avoid bike box charges and airline fees of $80.00-100.00. Avoid the hassles of breaking down, rebuilding, then breaking down your bike making the process very frustrating and time consuming. If you want your bike protected and safe from the elements, this is also a great option.

Up to 12 bikes will be transported in professional enclosed trailer, safe and secured. Each bike will be checked for safety. We will check for proper running drive trains and shifting as part of the service. If repairs need to be done, we will do them and a small charge may apply. Your bike will be ready to ride when you get to Penticton! All you need to do is get there!

You must drop off your bike at CSR High Performance Studio in Calgary, (2628 19th ave SW) 48 hours before the first day of the camp. This service also includes transportation back to the CSR office for your pick up. Pick up must be within 12 hours after arrival back to Calgary.

Cost $ 100.00 per bike

If you are interested, please contact CoachCal at to book your bike spot!

Thursday May 18th: Travel Day

Friday May 15th (Optional)

Swim: (Early Morning): Optional Swim in Pool / Lake
Bike: (Early Afternoon) Road or Mountain (To Naramata) 2-3 hours
Run: (After Bike) Short Run along the Channel

Saturday May 16th

BIke: Long Road Bike (120-160km)
Run: Optional immediately off the bike for 15'
Swim: Coached Pool Swim (Endurance Set) and Hot Tub
Dinner: Welcome Night with Guest Speaker and Short Lecture

Sunday May 17th

Run: Long Run on the KVR or Trail Option
Breakfast and Lecture: After Run
Yoga Session: After Lecture to assist with Recovery
Swim: Open Water Lake Swim in Oliver with Wetsuits and Transition Set Up Mini Lecture
Bike: Optional Spin back from Oliver or Easy Mountain Bike Ride

Monday May 18th (Optional)

Bike: Early AM Start, Easy 90' to 3 hours
Run: After the Bike 30-60'

Travel back home! (Check out our New Bike Transport Service above)

Camp Coaches and Leaders
Calvin Zaryski: One of Canada's Top Age Group and Junior Coach of the Year
Kevin Cutjar: Director and Head Coach of Triathlon Warrior Coaching

If you are interested, phone CoachCal at 403.660.7002 or by email:

Sunday, 18 November 2012 01:33

12th Annual Ironspeed Hawaii



April 10th - April 18th, 2021

Travel Days are: Saturday April 10th and Sunday April 18th
Activity Days are Sunday April 11th - Saturday April 17th
Arrival Date Must be on or before Saturday April 10th
Facilitated and Organized Michael Covey and Local Hostess Kelly Hardin

Pay Your Deposit Now!

SPECIAL ANNIVERSARY OFFER: Sign up before Oct 15th and receive 100.00 off the Camp Fee

What's missing…You!

Go here to view some IronSpeed Maui camp pictures from previous years.


Banyan Maui Bed and Breakfast Inn: Cottages and Suites
For Slide Show of Banyan Maui B & B go here

The Banyan Bed and Breakfast Inn has 7 guest cottages and suites. Under the Historic Plantation House roof is one of the cottages (Plumeria) and all 3 of the suites; it can be rented as a 2, 3 or 4 bedroom house.

Each cottage and suite has it's own entrance, private bathroom and kitchenette. Each kitchenette includes a small refrigerator, microwave oven, toaster and coffee maker with fresh ground coffee, teas, hot cocoa etc.

Accommodations Fees

$110.00 USD per night* including taxes! *Based on double occupancy in the Plantation House.
Some Private Cottages are available for an additional fee.

Camp Food Breakfasts and Dinners will be included in your camp fees!
Lunches, snacks etc. are on your own. Each cottage has a small fridge and shopping trips will be frequent.
Cycling fuel will be provided in the sag vehicle along with Gatorade, Water and Coke.

Camp Fee $1650.00 USD (600.00 Deposit to hold your Spot)

Refund Policy

600.00 USD to hold your spot. A 100.00 usd administration fee will be held back if you cancel before Feb. 1. Between Feb. 1 and Camp Start full deposit will be kept. Full Camp Fees Due March 1 with no further refunds if you need to cancel. Credits may be offered for a future camp. 

Companion Camp Fees: 800.00 (includes Camp Meals and Most Activities along with Transport Options

Bike Rentals If you are not interested in bringing your own bike, you can rent from the nearby Maui Cyclery. You must arrange this yourself and pay for the rental. Please do this well in advance of the Camp (at least 2-3 Month before). Please call Donnie Arnoult at 808 575 7469.

The Maui cyclery is near our B and B!

Maui IronSpeed Camp Itinerary

Saturday: Arrival and Getting Organized

All campers must arrive on this Saturday to allow for time and effort in getting organized. We will pick you up from the Airport. We will also have a bike savy mechanic to assist in building your bike. Camp debriefing and Consent Form Signage will take place throught the day.

Sunday: Beautiful Bike Ride for Lunch and Trail Run Day

7am-8am Cater Breakfast
9am - 2pm Bike "Upcountry" to the Tedeschi Winery for lunch and back. 60-90km round trip, 3,000 feet elevation gain. This ride has very little traffic and majestic roads. The temperature is mild since you will be cycling at 2000-5000 ft.
3pm-4pm Trail Run in Upcountry Forest Reserve
4pm-5pm Shop in Makawao
6pm-7pm Catered Dinner

Monday: EPIC Cycle Day: Famous Road to Hana (Weather Permitting)

7am-8am Catered Breakfast
9am-5pm Cycle the famous Road to Hana. Spectacular views and challenging roads. Vehicle support allows for shorter rides and more sightseeing:) For stronger riders, and EPIC East Loop can be the all day plan (vehicle supported).
5-6pm Hot Tub / Cold Pool Recovery
6pm-7pm Catered Dinner

Tuesday: South Maui Water and Beach Day

7am-8am Breakfast
9am-4pm Long Opean Water Swim (3000-6000m) and Long Beach Boardwalk Run (60-2 hours). Beach time and possible Paddleboarding (you can rent). Shops at Wailea.

Catered Dinner

Wednesday: West Maui Loop

Becoming a True Hawaiian: Surf Lesson and Long Trail Run on the Volcano at 4000 - 6,000ft.

7am-8am Catered Breakfast
9am-3noon West Maui Bike Loop. Amazing newly paved roads on the West Maui Loop to Dt Flemming Beach for a Picnic (Counter Closewise)
3pm-5pm Hot Tub / Cold Pool Recovery and Free Time
6pm-7pm Catered Dinner

Thursday: Crater Run and Hike then an Ocean Swim

7am-8am Catered Breakfast




Incredible car ride to the summit of Haleakala. The group will start the run at 10,000 feet and exit at 8000 ft. Trail run / Hike 3 hours.

Open Water Swim at Baby Beach in the Flume / Shopping in Paia

6pm-7pm Catered Dinner


Friday: Bamboo Hike / Whale Watch

7am-8am Catered Breakfast
9am-12noon 3 Hour Bamboo Hike. Must have a backpack with food and fluids. Hiking boots optional but recommended. Bathing suits necessary with cliff jumping and fresh water swimming. Bamboo and tropical jungle hiking.
12pm- 3pm Snorkel Boat Adventure 1-4pm (Food and Drinking Provided)
4pm-5pm Free Time and Bike Prep for Epic 10,000 ft Climb up the Volcano
6pm-7pm Catered Dinner


Saturday: 10,000 foot Bike Asent Up the Mighty Haleakala

Day 7 - Ultimate BRICK session!   Sea Level - 10,035 ft
Beginner Riders will Start at 7000 ft at 10:00am
Moderate Riders will start at 3500 ft at 9:30am
Intermediate Riders will Leave the B and B (1500 ft) at 9:00am
Strong Riders will Ride down to Paia from the B and B at 9:00am


8:00am - Bike The Mighty Haleakala Volcano starting right on the shoreline in Paia.This ride will definitely cap off an amazing week on Maui. Be prepared for one of the longest continuous climbs (approximately 50km) available by bicycle on the planet (sea level to 10,035 feet). Be sure to pack arm warmers and a light jacket (rain gear). Bring money for a snack and extra cash for a park permit as we ride through the gates into Haleakala National Park. Elite riders will summit in 4 hours with most taking 5-6 hours. Everyone will descend down the mountain at 3pm! If you are not comfortable descending, you can catch a ride down in the van. Make sure you have either a triple chain ring, compact crank or at least at 39 front chain ring and either a 25 or 27 rear gear. This climb is truly epic and beautiful. This is a top 10 life achievement life. Support vehicles will be stationed at strategic points along the climb for food and fluids. Varying start points are necessary for the different levels of riders, with the final ride to the summit a must for all riders.

For those athletes who arrive on the summit before 1pm, you can do a run down into the crater. 2 hour maximum run. All athletes will descend at 3pm! You are also welcome to take the support vehicle down if you are not confident in your descending skills. When descending, there will be mandatory stops guided by the coaches.

Dinner at 6pm

Group Camp Meal and Social ending the camp.



Sunday: You will be transported to the Airport for your departure.

Camp Coaches and Leaders

Michael Covey: Professional Triathlon Coach and Trainer
Consuelo Catering: Professional Maui Catering
Kelly Hardin: Maui's Own Hostess and Director
For a detailed testimonial and more information, contact CoachCal

Pay Your Deposit Now!

Sunday, 18 November 2012 01:31

Coeur D'Alene


Saturday, May 11 -
Wednesday, May 15, 2013

(8th Annual)


Come train on the Ironman Coeur D'Alene course for 4 days. As an added bonus, you can then blast up to Penticton, BC to participate in the IronSpeed Penticton May Camp (separate cost) and finish off the week training on the Challenge Penticton course! The timing of this camp cannot be better for those training for Ironman CdA. If you do both camps, 20-24 hours of training is guaranteed with some professional advice from CoachCal, CoachBen and Dr. PZ Pearce. If numbers are large enough, other professional coaches will be added to ensure quality coaching.



PreCamp Physiological Testing with CoachBen

If you are interested in nailing down your race heart rate and power output for the perfect Ironman race, identifying your heart rate training zones,  you can arrive early on Saturday May 11th, 2013 and get tested. The test will present the proper heart rates and power to ride the Ironman Course allowing for a strong marathon after the bike.

This IronSpeed CdA camp is perfectly timed just six weeks out from race day! Familiarize yourself with the course and enjoy some concentrated training mileage to ready yourself for the big day!

This camp is open to all levels, from the beginner to the experienced. It is aimed for those competing in, or with aspirations to compete in, an Ironman distance triathlon this year or next.

Additional Training With CoachBen After the IronSpeed Camp

If you would like to stay in Coeur D' Alene after camp for continued race course training and coaching on Thursday, Friday and Saturday, CoachBen will be offering a Thursday afternoon swim clinic with overwater and underwater swim video analysis, a Friday morning run clinic with a Friday afternoon nutrition and strategy overview of the run, and a Saturday morning bike fit clinic with a Saturday afternoon nutrition and strategy overview of the bike. You can add any day for only $100! Contact for more information."

Camp Coaches and Leaders

Calvin Zaryski: Triathlon Canada's 2005/2007/2008 Age Group and Junior Coach of the Year, Alberta Triathlon Coach of the Year in 2003 / 2005 / 2007. 4X World Champion in XTERRA Off Road Triathlon and Ironman Hawaii / Canada finisher. 2.43 marathoner and 4:10 Half Ironman racer. Director of CriticalSpeed using a Master Degree in Exercise Physiology.

Dr. PZ Pearce: Medical Director of IMCdA and Ironman Athlete.

Ben Greenfield: Director of Sports Performance for Champion Sports Medicine

Ben Greenfield graduated from University of Idaho in 2005 with bachelor's and master's degrees in sports science and exercise physiology. He is certified as a personal trainer and strength and conditioning coach (National Strength and Conditioning Association), a bicycle fit technician (Serotta), and a sports nutritionist (International Society of Sport Nutrition). With over 8 years experience in coaching professional, collegiate, and recreational athletes from all sports, Ben is Director of Sports Performance for Champion Sports Medicine and the head coach and owner of Pacific Elite Fitness online coaching services At Champions, Ben directs a physiology and biomechanics lab that specializes in performance bike fitting, run gait and swim stroke analysis, sweat sodium profiling, blood lactate, VO2 and aerobic/anaerobic power testing. Through Pacific Elite Fitness, Ben teaches holistic wellness, sports nutrition and performance while creating comprehensive endurance athlete training programs. Ben has also written two books on metabolism and weight loss: "Shape21: The Lean Body Manual" and "100 Ways to Boost Your Metabolism". Ben is currently the #1 ranked triathlete in the Triathlon Northwest race circuit and holds several course records in the Pacific Northwest.

4 day camp offering cycling and running on the Ironman course. Race preparation seminars plus Q & A sessions and many miles guaranteed to prepare you for your Ironman or get a head start on your early season training for other ultra endurance races!

Camp Cost

Total Cost of the IronSpeed CdA Camp (May 15-18) not including Meals and accomodations is:

Most evening and lunch meals will be at the local restaurant.
Massage: 2 Massage therapist will be available at the end of the days for you.
Rates are very reasonable with 30 minute - 60 minute bookings.

Camp Deposit and Payment

$300.00 before April 1 to hold your spot. Balance due April 15. 50% refund available until May 1.

Send checks payable to "Criticalspeed":
IronSpeed CdA Camp
2628 19th Ave., SW
Calgary AB, Canada
T3E 7G1

You may charge by Visa or MasterCard but a 5% surcharge will be added to your amount.

Weather and training volume!

Bring all clothing for all types of weather. A few years ago it was 100 degrees, the year before we had cool rain. You never know. Either way, we will take care of you! This camp is a training camp. I take this very seriously. There is a tremendous amount of training during these 4 days. This camp is 6 weeks from your CdA IRONMAN. This is the critical time to get in a large training volume. That means that you must take advantage of good food and good rest. There are many ways to modify the training schedule to make it less, but I suggest there is no need to add to this schedule.

Address and Phone Number of Hotel

Address of Host Hotel (Red Lion Templins Hotel)
414 E. First Avenue Post Falls
208 773 1611

CoachCal's Cell 403 660 7002

Ben Greenfield's Cell (VO2max or Lactate Testing on Sat or Sun)

208 883 7705


Open Water Swimming There is a chance that we may be swimming in Liberty Lake in chilly but reasonable open water. So bring all cold water swimming gear.. booties, cap and of course your wet suit. Typically cold water is the normal for IMCdA (57-62 degree water).

Kick Off Meal and Meeting Please try to make it to the Hotel on Saturday for a 7pm meal at the in-house restaurant. I will go over the camp details at that time.

This meal is on your own expense and you do not have to eat if you are not needing a meal.

Massage Massage Sign Up will be posted on the Main Conference Room. Massage will be Sunday - Wednesday night 7pm -10pm in 30 or 60 minute blocks. Massage is done by independent therapists and their rates will be announced at sign up.

Rooms and Breakfasts

Room charges are 95.00 plus 8% tax per night per room regardless of double or single occupancy. This does include a $3.00 breakfast coupon per day of stay.

Camp itinerary

Saturday Night, May 11

Advanced Testing with CoachBen from 9am-6pm. Please contact CoachCal to book a testing session.

Kick Off Dinner at 7.00pm

Sunday May 12

7:00am: Drive to Pool or Liberty Lake
7:30am: 7:30am: Coached Swim Session until 9:00 (Possible Open Water swim in Liberty Lake)
9.45am: Breakfast and Meeting
(Bring Fuel on bike supporting the mile repeats to follow, test fuel for run)
11.00am: 3 hour bike ride on Hilly section of Old Bike Course with EPIC Climb
both ways then
2.30pm: Transport to Run Course
3.00pm: Run 90 minutes Mile Repeats 8-10 X 1 mile on run course with 2' rest
5.00pm: Group Dinner
7.00pm: Evening presentation - Ben Greenfield - Ironman Fueling Physiology / Calvin Zaryski Final Physiological Preparation for the Ironman Race

Monday May 13

7.30am: Breakfast
9:00am: Bike IM Course One Loop
1:00pm: Lunch
2:30pm: Bike another 2 hours Hill Climb Intervals
6:00pm: Group Dinner
7:00pm: Evening activity: Ben Greenfield - The Holy Grail of Triathlon: Biomechanics.

Tuesday May 14

7:45am: Breakfast
8:15am: Drive to Pool/Lake
8:30am: Swim Session until 10:00am
10:30am: Drive Back to Templins Hotel
11:00am: Small Lunch then transport to Run start
1:00am: Long Run on Course (2-3 hours)
4:30pm: Group Dinner
7:30pm: Evening Presentation: Dr. PZ Pearce will outline some of the
medical implications when racing the Ironman. As the Medical Director of the
Ironman, he will outline some case studies from previous races and present
some solutions so you are ready for anything on race day.

Wednesday May 15

7:30am: Breakfast at the Templins Hotel
8.30am: Meet with run gear ready for bike/run transition
9:00am Ride Ironman Bike Course (180km), Transition into 5km run, start of
Ironman Run Course.... long day!!

Each athlete is responsible for preparing for the food during the bike ride.
There will be a support vehicle and aid station after lap 1.

6.00pm: Group Dinner
7:30pm: Evening Seminar - Final preparations before race day and some
details of what to do on 'Ironman Day'
8.00pm: Questions and Wrap Up

Thursday May 16

8.00am: Breakfast and Wrap Up Meeting
10.00am: Check Out and Travel to Penticton or home!



If you are interested, phone CoachCal at 403.242.2398 or by email:

Sunday, 18 November 2012 01:25

High Altitude Camps

At times your body needs that little extra in volume and environmental stress to push through a plateau and get to the next level in your endurance fitness. CSR offers 3 opportunities to train in the Canadian Rockies above 6500 feet and be pampered to maximize your recovery.

The setting is fantastic. Imagine snowshoeing for 4 hours only to come back to the lodge and be served hot soup and lunch. After an informal lecture, it is time to jump on the bike and do another 2-4 hours lead by CoachCal.

For the best value, you should be in good shape before these camps allowing you to participate in the slow moving long duration volume of 12 or so hours in 2.5 days at 6200 - 9000 vertical feet.


The maximum number of athletes is 24. CSR athletes and members have priority sign up, but a waiting list will be created for public athletes.

2017- 2018 Dates

CAMP #1:
Dec 15-17, 2017
Friday 15: 3 Hour Video Studio Ride at CT Studio
Saturday 16: 4 Hour Snowshoe in the Rockies
Sunday 17: 4 Hour BRICK session at the Mount Royal University
Total Volume: 11 hours
Jan 19-21, 2018
Friday 19: 3 hour Video Indoor Ride at CT Studio
Saturday 20: 4 Hour Snowshoe in Canadian Rockies
Sunday 21: 4 Hour Enduro BRICK at MRU

Feb 16-18, 2018



Easter EPIC
March 31-April 1 and 2, 2018

Friday 16: 3 hour Video Indoor Ride at CT Studio
Saturday 17: 4 Hour Snowshoe in Canadian Rockies
Sunday 18: 5 Hour Enduro BRICK at MRU


Fri 31: Swim 12-1:30 MRU / Computrainer 2 hrs / Run 2 hrs
Sat 4: SShoe 8-11am / Swim 12-1:30pm MRU / Video Ride 4-7pm
Sun 5: MRU 5 Hr BRICK 10-3pm MRU

18-19 HOURS Total Training

All of these dates are chosen for a reason (3-5 weeks out from a major triathlon race) ... to get a physiological response to carry into the main races of the season ... Ironman CdA, Great White North Half Ironman and Ironman Canada.

Costs Camp #1

Current CSR Athletes: $FREE
Public: $60.00

Camp #2

Current CSR Athletes: $FREE
Public: $60.00

Camp #3

Current CSR Athletes: $FREE
Public: $60.00

Camp #4 Easter Epic Endurance Camp

Current CSR Athletes: $60.00 (Single Days 20.00 each)
Public: 150.00 (Single Days 50.00 each)

Priority given to full time WinSport Athletes and Athletes participating in the full Easter Camp.

Sunday, 18 November 2012 01:23

Consultation and Advanced Testing

Consultation Rate: $175.00 per hour plus gst (add $25.00 per 15 minutes beyond 1hr)

Sometimes people are looking for detailed information about health, fitness and personal peak performance. CoachCal offers a single consultation to discuss all burning questions you might have. These meetings are at CriticalSpeed head office (2628 19th ave SW, Calgary).

These meetings might be used to outline a nutrition plan for fat loss or recovery enhancement, evaluate a training program and insert critical missing links and even assist in the planning of a race season. CoachCal has worked with a range of clients from Cancer Survivors to Professional Athletes.

If you do not live in Calgary, these consultation can also be done via phone or skype. Make sure you arrange the appointment by emailing  CoachCal at

Body Composition: $100.00

Determine your percent body fat and lean body mass. CoachCal has been testing all populations for over 25 years. As a bonus, you will receive a nutrition plan based on your lean body mass that will fit your goals and physical activity (45 minute Session).

Lactate Threshold Testing For Bike and Run: $200.00

Option #1: Using your own bike and set up on the Computrainer with 6 blood samples, All 8 training heart rate zones will be determined along with power output. Maximum heart rate will be determined as well. From this test, CoachCal can determine your Watts per pound ratio and give you a good indication what your ride performance can be. He has tested athletes who can ride from 4:40 to 8 hours for the Ironman Distance.

Option #2: Running on a track, you will do several 800m intervals at varying speeds. After each 800m, a blood sample will be taken to determine the internal stress. You will start at a speed slower than marathon pace and finish at your 1 mile time trial pace. A must do for any serious runner. This track protocol is superior to all treadmill tests. You are actually running rather than just keeping up with a moving belt.

For more information contact CoachCal at

Sunday, 18 November 2012 01:18

Snowshoeing / Hiking

Thanks for the great day yesterday! I can barely walk and have some good bruises, but that's beside the point. I couldn't stop talking about it when I got home. I have NEVER been to the summit of anything before (without taking some sort of transportation there), never mind really done any hiking in excess of 2 hours. Maybe lacking a little confidence on the way down, but now I know for next time. Since joining Criticalspeed it's been one new challenge and experience after another. You really know how to teach people to try something and surprise themself. Thanks again, I had an awesome time! Sandy


Hello Team Snowshoe

(those who are intending on venturing into the winter playground)!

Welcome to the Criticalspeed snowshoe adventure season! These snowshoe outtings are quite advanced, but can be modified to meet each individual's abilities and needs. We move slow, but we get to the destination. If you are planning on competing in marathons, triathlons, adventure racing, Ironman, or ultramarathons, you should plan to attend these sessions. But not to worry, routes can be easily modified to accommodate any level of snowshoer. Do not feel intimidated. At anytime when you have had enough, you can stop, rest, wait for the group or turn back and head for home!

Our first snowshoe adventure will be in November. However, it is very important that you all are doing weights particularly strengthening the calf muscles and achilles tendons (the soft tissue that gets the most stress, tenderness and possible injury) prior to your first snowshoe outting of the season.


  • Start with 2 sets of 12-15 reps (1 minutes rest between sets) in the weight room, but I would like you to be able to do 3 sets of 8 reps to failure (3 minutes rest between sets) before January 1st! So do two weeks of 2 sets of 12 then move to 3 sets of 8! While you are in there, make sure to do this for the leg press as well.
  • Begin to incorporate some stairclimbing into your program (use the stepmill, stairclimber, lifestep, whatever)...if it is not on your schedule, maybe substitute this with a run.

It is important that you are prepared for the snowshoeing this year. The duration and vertical gain will progress to accommodate most, but when we add extra weight like your backpack, it is quite a stress on the lower extremities!

Here are the snowshoeing dates! Mark your calendar. They take place on Saturdays or Sundays. You all need to sign consent forms before you leave the meeting location. This can be done at our initial meeting location. Departure is 8am. We meet at the MacDonald's across from Canada Olympic Park. Car pooling is necessary and park permits are mandatory in the National Park! Please be gracious to tip the driver for gas money. If you do not have snowshoes, gators and poles you can rent them at the University Campus Recreation or Mountain Equipment CO-OP.

2016-2017 Snow Shoeing Adventures (SUNDAYS)

Nov. 13, 2016

Chester lake, K Country 2500 vertical feet, 3 hrs

Dec. 11, 2016

Chester lake, K Country

3000 vertical feet, 3 hours

Jan. 15, 2017
Jan. 29, 2017

Sunshine Ski Resort
Sunshine Ski Resort

4000 vertical feet, 3 hours
4500 vertical feet, 3.5 hours

*Feb.12, 2017
*Feb. 26, 2017

*Tentative due to

Sunshine Ski Resort
Sunshine Ski Resort

Pending BRICK Schedule

5000 Vertical feet, 4 hours
5500 vertical feet, 4.5 hours
Mar. 12, 2017
Mar. 26, 2017

Sunshine Ski Resort
Sunshine Ski Resort

6000 vertical feet, 5 hrs
6500 vertical feet, 5.5 hrs

Apri. 9, 2017
Apr. 23, 2017
Sunshine Ski Resort
Sunshine Ski Resort
7000 vertical feet, 6 hrs
7500 vertical feet, 6 hrs

May 7, 2017

Sunshine Ski Resort
(Vertical Gain Challenge)

6 - 10K Vertical Feet, 6-8hrs

NOTE: Of course you do not have to do the entire route. There will be many people who will not snowshoe the entire duration or vertical gain. When we are at Sunshine, there are hundreds of options one which includes a 90 minute snowshoe to the upper lodge, read a book for 2 hours and drink hot chocolate and take a scenic gondola ride down to the parking lot! If you have any comments, questions and concerns please contact me!


Sunday, 18 November 2012 01:17

Junior Programs

 In 2003 CriticalSpeed launched a youth multisport program that targeted athletes age 15-23. The program incorporates a one on one meeting with CoachCal to plan a monthly training schedule accomodating school and social obligations, along with group training and special education and skill clinics. Parents are welcome to attend the meetings to assist in the planning of training and racing.

Featured Junior Athletes

Jordan Bryden

2nd Canadian at National Junior Elite Championships and Silver Medalist in Junior Triathlon Series

Heather Bryden

11th Canadian at National Junior Elite Championships and 3rd at Alberta Provincials Championships

Matt Nelson

15th placing at Kelowna's Junior Elite race

The program includes indoor video night rides at the high performance studio, group hiking and snowshoeing, track sessions, group swim sessions, group runs and bikes along with a one on one meeting the CoachCal every month.

This program is growing in numbers. New for 2004, Ex-Professional ITU Triathlete, Esteban Kahs will be the Junior Skill and Technical Coach while Rob Bryden will be the Junior manager and Liason. With Eseban's experience at the National Training Center in Victoria as well as his elite level of racing, these Junior athletes will be quickly learning the skills necessary for racing fast in 2004. Rob is the logistical wizard knowing what races and procedures these young athletes need to complete in order to be recognized in Alberta and Canada.


To join the Junior Program contact CoachCal at

Sunday, 18 November 2012 01:14

Swimming Programs

CSR Swim Program 2020-2021

Location: Mount Royal University

Day and Time:
Monday 11:30pm - 12:30pm at MRU / 7:00pm - 8:00pm at MRU
Wednesday 11:30pm - 12:30pm at MRU / 8:00pm - 9:00pm at MRU
Saturday  4:00-5:00pm at MRU

Cost: 175.00 per month  /  15.00  Drop-Ins for 60' Pool Swims / 20.00 for Lake Swim and 90' Pool Sessions

Coach: Dayime: CoachCal.  Evenings: CoachCal

July-Aug: Swim Session moves to an earlier time (6:30pm-8:00pm) and extend to 90 minutes (20.00 Drop In).  Open Water Swimming begins Mid June (20.00 Drop In).

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About Criticalspeed

Criticalspeed provides a multisport training system that maximizes your time and stimulates improvements. The process includes a social and supportive environment to maintain consistency and motivation.

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