May 2, 2009 - Aug 29, 2009
Tuesdays & Saturdays
2009 Sprint/Olympic Distance Women's Specific Triathlon Training Program
Target Race: IronGirl Triathlon OR any Sprint/Olympic Triathlon in the month of August
The triathlon training program is a women-specific program that focuses on triathletes of all abilities. The program emphasizes a structured training methodology that includes endurance training, interval workouts, tempo workouts, brick workouts, basic swim techniques and transition practice.
The program will also highlight Heart Rate Monitor Training for improved running, cycling and swimming performance and stress the importance of heart rate measurement and why it can be immensely helpful in your training. No heart rate experience is required as we will take you from ground zero forward.
Our training groups will meet together twice a week. Each week two of three disciplines(running, swimming, cycling) will be trained. The running workouts will be held at C. Milton Wright H.S. and Charm City Run. Cycling workouts will be held at Conte's Bike and Fitness and Harford Community College.
We request that you are comfortable with the following volume by May 1st.
- Running a minimum of 15 miles a week. 3-6 miles per run.
- Cycling for a minimum 45 to 60 minutes at any one time.
- Swimming for a minimum of 400 meters.
There will be an informational meeting Tuesday April 27 at 6:30pm led by Coaches Mary Beth Cochran and Murray Davis. The first group workout will be Saturday May 2 at 7:30a.m.
Fee: Registration $240
More information will be coming in the next couple of months, but if you are interested in the program, please register online. This does not commit you to anything but will make sure that you are on our distribution list and give us an idea of numbers.
What you get:
Technical Running Shirt
Training plan updated every two(2) - four(4) weeks
Email access to coaching services and advice
Gait analysis with footwear recommendations
Bike fit with clothing/gear recommendations
Group for long runs and long bike rides
Swimming technique clinic(a one-time meeting to review basics)
Supported group runs and rides - routes, refreshments, companionship
Cross training program
10% store discount at Conte's Bike and Fitness
10% store discount at Charm City Run
Nutritional advice
Heart rate training advice
