2010 Triathlon Training Program

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San Francisco YMCA

2010 Triathlon

Training Program

Informational Meetings forthe 2010 YMCA Triathlon

Training ProgramMonday, January 4th at 6:30 PM - Boardroom at the

Embarcadero YMCAOR

Monday, January 11th at 6:30 PM - Boardroom at theEmbarcadero YMCA


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Stretching & Injury PreventionNutrition LectureWetsuits and Gear LectureCycling LectureOpen Water Swimming LectureTransition Lecture

Fix A Flat ClinicRunning ClinicSwim Stroke ClinicCycling Skills ClinicTransition ClinicRace Preview Weekends

You will also have a newsletter to keep you updated with ideas for workouts, upcomingraces of interest, reviews of training equipment, etc.

The number one philosophy of the club is for you to take stock of all of your points ofsuccess, not just the completion of your event. To that end, there are several opportunitiesfor you to measure your progress along the way. You will be able to assess your beginningand ending level of fitness through an advanced fitness evaluation. We will head to KezarStadium in January, April, June and September to measure your fitness with a two-milewalk/run exercise. This will help you see the subtle changes in your fitness that you mayotherwise have disregarded.

No matter how many lectures we offer, the only way to reach your goal is to do the trainingand numerous studies have proven success comes faster to those that train in a group.Group workouts make up the bulk of the program with approximately 25 workouts a week.Morning, lunch, afternoon, evening, weekends everybodys schedule should be able toaccommodate at least one group workout a week. History has shown the people thatparticipated in the group workouts were 100% more likely to complete the event. Come tothe workouts.

In trying to keep the well-rounded athlete approach in mind, there will also be a socialgathering every month and various impromptu, spontaneous events during the season. Thisprocess should be fun, so you are encouraged to participate in the social side, too.

The Races

Here are a few of the races that the club will be represented at during the 2010 season.

Sprint mile swim, 12 mile bike, 3.1 mile runMay: Napa Sprint Triathlon, Napa (1/2 mile swim, 15 mile bike 4 mile run)July: Donner Lake Sprint Triathlon, TruckeeSeptember: See Jane Tri TriathlonNovember: Treasure Island Sprint Triathlon, San Francisco

International 1 mile swim, 24 mile bike, 6.2 mile runMay: Wildflower Olympic Triathlon, Lake San AntonioMay: Escape from Alcatraz Triathlon, San FranciscoJune: Escape From the Rock, San FranciscoJune: San Jose International Triathlon, San JoseJune: Sharkfest Swim, San Francisco (Swim Only -1.5 miles)

July: Donner Lake Triathlon, TruckeeSeptember: Sentinel Triathlon, Santa CruzOctober: Marin Olympic (*new), Marin

Half Ironman 1.2 mile swim, 56 mile bike, 13.1 mile runMarch: California 70.3, OceansideMay: Napa Ironman Triathlon, NapaMay: Wildflower Long Course, Lake San AntonioJuly: Vineman, GuernvilleAugust: Barbs Race, Guernville


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October: Big Kahuna Triathlon, Santa CruzOctober: San Diego Challenge IM

Ironman 2.4 mile swim, 112 mile bike, 26 mile runMarch: Ironman New ZealandJune: Ironman Couer d AleneAugust: Ironman Canada, PentictonSeptember: Ironman Wisconsin, Madison

*we usually have larger numbers of club members participating in the races listed in red.

Training Commitments

How much time you devote to training will depend on your goals and the amount of timeyou have available, but you can expect to spend a minimum of 1-1.5 hours a day, five daysa week, training for a sprint distance race.

If you are intending to train for an international distance, you should expect to spendbetween 1- 2 hours a day, six days a week, training. While it is possible to put in lesstraining time and still complete the race, you may find yourself mentally under-prepared for

the event.

Training for the long course events (Half Ironman and Ironman) will require an even biggertime commitment and will depend on the race length, your level of experience and yourgoals.

Equipment

You will be responsible for providing all of your own equipment for training and racing, butthe club sponsors will offer a discount to help ease the burden. Sports Basement will beoffering a 10% discount on products at their retail stores. Freewheel is offering special rateson bike purchases, 10% off bike accessories and 10% off of labor.

The single, most frequently asked question is whether you can use a mountain bike in therace. The answer is yes. You can use it as is, or you can make changes to adapt it for roadriding. You will see a large percentage of competitors riding mountain bikes in sprintdistance races.

Financial Commitment

FeesYMCA Members$75/month

Non- Members$390 for a 3 month session

Included in RegistrationIndividual Training Consultation with Coach Shannon each monthIndividualized Monthly Training Schedule20+ Coached Group Workouts per week to choose fromWildflower, Napa and Sentinel Course Training WeekendsRace Course PreviewsAll Lectures and ClinicsAccess to the triclub yahoo group


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Discounts from local sponsors

Not Included in RegistrationRace entry feesEquipmentCabin/Hotel rentals and food for Training WeekendsExpenses related to races (accommodation, travel, food, etc.)

To Get Started

1. Register: Cash, Check, Credit Card at the membership desk (registration opens in Jan)

2. Come to the Kick Off Meeting3. Those paying the new member rate call Shannon to set up your first appointment for a

schedule consultation.4. GO TO THE WORKOUTS

Questions? Shannon Boughn, 615-1313 OR [email protected]

Documents

2010 Triathlon Training Program