Group Triathlon Training Program Session I and II

Now is the time to Be More and participate in one of our 2012 Group Training Sessions.

The benefits of training in a group are great:

• stay accountable
• stay motivated
• get educated
• manageable training plan
• make new friends

Session I: Base Endurance/Skills/Techniques
Training is focused on skills and techniques to increase efficiency for the swim, bike and run while building base endurance.
Training intensity zones will be introduced, nutrition and hydration for base training, warm-up and cool down exercises as well as core strength training exercises. Includes entry into the Indoor Triathlon Challenge on March 18th.

When and Where:
Date: starts Tuesday Jan. 24th, 2012
The Columbia Association, The Supreme Sports Club, 7080 Deepage Drive, Columbia, MD

Swim: Tuesdays, Advanced 5:15-6:30 AM, Beginner 6:30-7:30 AM in the pool area.
Details: The swim session begins with activation exercises followed dynamic stretches.  Advanced swim session is designed for athletes with a base yardage of at least 2000-3000 yds/wk, focus will be on technique, endurance build, and performance.  Beginner swim session is designed for athletes who can swim with a minimal base yardage of 500 yds/wk, focus will be on technique and slowly building base endurance.  Athletes new to Be More Coaching are encouraged to enroll in Swim Efficiency and Technique Training prior to Session I to become familiar with the swim drills.
What to bring: CA membership card or photo ID , swimsuit, goggles, cap,  Zoomer fins (available from Cy's in Catonsville, MD or online), water bottle

Combo Bike-Run Session: Sundays 6:30- ~8:30AM Studio II
Details: The bike-run sessions begins with activation exercises and dynamic stretches followed by swimming specific strength training using resistance bands and function core exercises.  The bike session will be indoors using your bike and bike trainer.  Spin bikes are available; however  it is strongly recommended to use your bike and bike trainer.  Please contact Coach Liz if you need to use the spin bike for part of session I.   The run session will follow immediately after the bike session.  We will run outside (weather permitting) or inside on treadmills/indoor track.
What to Bring: CA membership card or photo ID, your bike in good working order, bike trainer, biking shoes or other shoe for cycling, clothes for cycling inside, running shoes, change of clothes for running outside, hat or visor, water bottle. Recommended items: sports watch, cadence monitor (highly recommended), heart rate monitor.

Indoor Triathlon:
March 18th, variable start time in waves
Group training participants must pre-register on active.com.
Short: 10 min swim, 25 min bike, 15 min run
Long: 15 min swim, 40 min bike, 20 min run

Session II: Endurance and Strength Build/Race Preparation
Training will focus on building strength and endurance and then race preparation, while maintaining efficiency for swimming, biking and running. Session II is open to all participants of Session I and others with triathlon experience and prior approval from Coach Liz. Bike handling and safety for riding outside, nutrition and hydration, mental preparedness, and race-day essentials will also be covered. We will have an open water swim (OWS) session on May 5th at Sandy Point State Park. The OWS is a USAT sanctioned event and requires a current USAT card or $12.00 one-day membership.

When and Where:
Dates: Starts Tuesday, March 20, 2012
Swim Session:
The Columbia Association, The Supreme Sports Club, 7080 Deepage Drive, Columbia, MD
Tuesdays: Advance Swim 5:15-6:30 AM, Beginner Swim 6:30-7:30 AM
What to bring: CA membership card or photo ID , swimsuit, goggles, cap, blue Zoomer fins (available from Cy's in Catonsville, MD or online), water bottle.

The Bike/Run Session:
Gateway Drive, Columbia, MD and Centennial Park, Ellicott City, MD
Sundays: 6:45 or sunrise ~9:00 AM or until done workout (some Saturdays may occur see below).
We will bike/run outdoors using various routes in Howard County, including Gateway Drive and the various triathlon race courses in Ellicott City/Columbia, MD.  We will meet on Saturday morning, April 7th (Easter weekend) and April 14th (Clyde's 10K/1 mile run weekend).  All participants are encouraged to register for Clyde's 10K or 1 mile run on April 15th. 
What to Bring: your bike in good working order, helmet, biking shoes or other shoe for cycling, clothes for cycling outdoors, sunglasses, equipment to change a flat tire, running shoes, clothes for running outside, hat or visor, water bottle filled with an water or electrolyte drink. Recommended items: sports watch, cadence monitor, heart rate monitor.

Open Water Swim clinic and practice swim:
May 5th 9:00-11:00 AM
Group Training participants must register for this USAT sanctioned event on active.com
Sandy Point State Park, 1100 East College Parkway, Annapolis, MD 21409

Costs per 7-week training session including the indoor triathlon for Session I and the open water swim for Session II.
CA member w/PPP: $200.00
CA member: $245.00
CA non-member: $470.00
Register for Session I and II together and receive a $20.00 discount!

Registration at The Columbia Association, the Supreme Sports Club is open:
Register by calling or visiting The Columbia Association, the Supreme Sports Club, 7080 Deepage Drive, Columbia, MD 21045, 410-381-5353
or online here (active.com processing fees apply). Register at the Supreme Sports Club to avoid Active.com registration fees.

Active.com Listing ID: 1991979
Register for Session I on active.com here

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