Summer Conditioning Team

Team Fit & Able's Summer conditioning will keep you in shape over the Summer months and get you ready to start your fall sports season ahead of the competition. This program provides athletes the opportunity to train, race, and reach higher levels of athleticism through education, and skill development. We encourage athletes of all ages, skill levels, and abilities to come give SC a try. Younger athletes are strongly encouraged to have their parents register with the team and train with them during practice and racing.

Fit & Able Productions is a Cary-based non-profit that serves area youths and families in competitive and recreational sports. Team Fit & Able brings USATF Certified Coaches together with athletes that want to accelerate their training while having fun reaching their goals.  We adhere to USATF's principle goals to encourage and facilitate our youth to develop physically through team practices and meets, emotionally through growth and positive self-image, and socially through development of friendships and interaction with positive role models. Weekly practices are designed to help athletes set and reach personal goals in both track and field events. 

• Strength Training: Upper body, lower body, and core using some free weights and body weight exercises.  You will be learning functional strength training techniques as well as strengthening individual muscles.
• Cardiovascular Conditioning: Distance, speed, and explosion.  Aerobic conditioning training through sustained moderate intensity physical activity.  Speed training through interval training or a high intensity physical activity accompanied by recovery.
• Flexibility: We start each practice with active warm-ups and dynamic stretching.  Workouts end with a flexibility routine.  This routine offers muscle by muscle assessment of weaknesses and strengths.
• Sports IQ: Get your head in the game through mental preparation and practice. (Performance enhancement, racing strategies, and injury prevention).

Maximum Team Size: 20 Participants

Athletes: All ages 6 and up and skill levels are welcome. Parents are encouraged to sign up and train with their young athletes!

Regular Season Practices: The Full Season runs from July 1st - July 29th with three practices per week on Monday and Thursday from 6:00 - 7:00 PM and Saturday from 8:00 - 9:00 AM. Practices will typically be held at area parks. Details for each practice will be sent by email the night before. 

• Saturday - July 1st
• Monday - July 3rd (8:00 AM to 9:00 AM)
• Thursday - July 6th
• Saturday - July 8th
• Monday - July 10th
• Thursday - July 13th
• Saturday - July 15th
• Monday - July 17th
• Thursday - July 20th
• Saturday - July 22nd
• Monday - July 24th
• Thursday - July 27th
• Saturday - July 29th (Make up date if needed)

* Due to the Coaches’ schedules, some dates might need to change. If this happens we will give you as much advanced notice as possible. 

Weather Cancellations: Practices will be cancelled if the weather conditions are or are predicted to be hazardous.  Notice will be emailed as soon as possible and text messages sent to athletes that have given the coach a cell number. The cancellation decision is at the coaches’ discretion. Practices cancelled due to weather  will not be rescheduled; cancellation notices will be sent an hour before practice. 

Registration Information

Here's what you need to do to join the team!

First, USA Track & Field membership is required to participate.  USATF membership is not included in the team registration fee.  You can register to become a USATF member here: www.usatf.org/membership/application/index.asp. You will need your USATF member number for registering for the team in the next step. If you already have a current USATF number, go to the next step.

• Annual Membership: $25 ages 18 & under and $40 for adults
  * Annual Membership is good for all Team Fit & Able seasons. 

Second, you will need to sign up for the team online.

• Regular Season: $120 per person for the whole season

Third, once you have registered for the team and we have your USATF member number, Welcome to the Team!

Coaching Staff

Alisa Wright Colopy, MA, MPH

• Level 1 and Level 2 USA Triathlon Certified Coach
• Level 1 USA Track & Field Certified Coach
• USA Triathlon Event Director and Youth Event Certification (Pending)
• US Olympic Committee 2000 Developmental Coach of the Year in Triathlon
• President, Fit & Able Productions, Inc.
• Experience: over 25 years including triathlon, track & field, cross country and off-season conditioning with Fit & Able, Cary Academy, Saint Mary’s School, the YMCA, AARP, and TAC
• Athletics: 100’s of races from 5K’s, marathons, sprint triathlons, and Ironman distances

NOTE: NO REFUNDS, TRANSFERS, or EXCHANGES.

We can't wait to see you at practice!

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The Summer Conditioning Team and all its participants are subject to these event policies. 

Information from this master site is often shared to or scraped by other online sources that aren't updated when changes are made here. This site on RunSignUp is the only official and updated source for information regarding this event. Everyone who registers for this event will be automatically subscribed to Fit & Able's email distribution list and may unsubscribe at any time. 

Fit & Able Productions is a nonprofit organization that has been supporting community and family fitness in Cary since 1997 through organizing creative events and training programs. Proceeds from our events that aren't designated to support other organizations go to support the event and other Fit & Able nonprofit activities.