FREE GROUP WORKOUTS (week of August 24th)
All of our group workouts are free to members and non-members, so come on out!
We want everyone to enjoy our group workouts but we should clarify the intent. The intent of the group workouts is to “workout.” Yes, it includes a social element. Yes, your Triathica host is happy to give you tips. But please be aware that everyone there is attempting to get a workout in at his or her own pace. If we all go at the slowest person’s pace many people won’t be getting in a proper workout. We will attempt to pair you up with another athlete so you’re not left alone.
Week of August 24th
Event: Group Swim
Place: Triathica flag at Big Corona near the lifeguard station next to the jetty
Day: Wednesday, August 26th
Time: 5:30 p.m.
Planned Workout: 1 – 3 loops around the buoys
Event: Group Ride
Place: Triathica HQ
Day: Saturday, August 29th
Time: 7:30 a.m.
Planned Workout: 1 loop around Santiago Canyon
Event: Group Run
Place: Triathica HQ
Day: Sunday, August 30th
Time: 7:00 a.m.
Planned Workout: 9 miles through Whiting Ranch
 |
Big Corona – Corona Del Mar From the 405 N take the Jamboree Road Exit Make a left at Jamboree Turn left at Macarthur Boulevard Turn left on to CA-1 Pacific Coast Highway Turn Right on Marguerite Turn right on Ocean Boulevard Park at the beach ($8.00) or on the street (free) |
 |
Triathica – Triathlon Training Center From the I-5 Freeway: Exit Bake Parkway and head east for about 4 miles Make a left on Rancho Parkway South Turn right at the 3rd driveway 2nd building on your right Triathica is in Suite B on the right side of the building (Automotive Associates’ building) |
CLASS SCHEDULE
Do you want to get faster on the bike? Do you like group training? Do you hate stoplights, flat tires, cars, and crashes?
If you answered yes to any of these questions then you should check out Triathica’s spin classes every Tuesday morning and Thursday evening. The morning class will be at 6:00 a.m. and the evening class at 6:00 p.m.
Our spin classes are different from anything you have ever done. You will be riding top-of-the-line CycleOps 300PT indoor cycles with power measuring capability (watts.) When you can see how much power you are producing, you know exactly how hard you are working from one workout to another. Spinning without watts and without structure can be a huge waste of time. Get a great workout in under an hour at a Triathica spin class. It will feel like you went for a three-hour ride on the road. Don’t get left behind; indoor training is the new standard for increasing performance on the bike, all done in less time.
We are starting small with only two classes per week, but expect to add more soon as demand grows. To reserve a spot in a class, call 949.273.6223 or email jarrett@triathica.com.
REMINDERS
Jarrett Pflieger
This is just a quick reminder of things coming up at Triathica.
ITU Sprint Triathlon World Championship roundtable August 27th at 6:00 p.m.
It appears that Orange County will be well represented with the contingent going to Australia for the World Sprint Championships, including a number of Triathica members.
We thought it might be beneficial for everyone interested to get together and talk about his or her last-minute tips and just get to know one-another. Therefore, Triathica will be hosting a roundtable on Thursday, August 27th at 6:00 p.m. for everyone that has qualified for Worlds. This event is FREE!!!
Those that have been to Worlds before can share their stories and probably provide some good advice regarding travel, workouts and the competition they can expect.
Please call 949.273.6223 or email jarrett.pflieger@triathica.com to RSVP.
CPR/AED certification August 28th 6:00 p.m.
What would you do if something terrible happened to a family member, friend, or training partner? Would you know what to do if a good friend went into cardiac arrest on a training ride? Are you going to hope it never happens to you, or decide to be prepared just in case it does?
All people, especially athletes, should learn the CPR techniques for saving the lives of their training partners, close friends, relatives and colleagues in a time of need. Please join us on August 28th at 6:00 p.m. at Triathica to learn these valuable techniques and life saving skills. The cost of the class is $60 per person.
Please call 949.273.6223 or email jarrett.pflieger@triathica.com to RSVP.
READY, SET, GO!
Jarrett Pflieger
No races coming up this weekend? Still want to get the competitive juices flowing?
Triathica is having another CompuTrainer time trial race this Saturday the 29th at 3:00 p.m. We are planning to do the OC Tri course, but it’s really up to the participants. Sorry guys, Ironman courses are off limits. Only 6 spots available, so don’t wait to reserve your spot if you are interested.
With the CompuTrainer MultiRider system, we can have up to six riders at once set up their own bike on a computer simulated course that mimics the experience of riding out on the road. The computer-controlled trainer will simulate climbs and descents in the course by increasing or decreasing the resistance. Seriously, it feels like the real thing, maybe even a little bit more challenging. Finally, a video game that gets you in shape!
During the course you will be able to see your cadence, heart rate, watts, speed, and tons of other data on the screen while you race. This is an incredible tool to help you monitor how your body performs under race conditions.
This is a great opportunity for a fun and competitive training session, or a way to prove you are as good as you think you are on the bike. Even if you don’t really want to compete and just want to try out the CompuTrainer, definitely feel free to come in and ride the course for a good workout. No pressure whatsoever.
Its only $15 to race or $10 if you are already a member, so hurry and reserve your spot today. Call 949.273.6223 or email jarrett@triathica.com to RSVP.
Date: Saturday, August 29th
Time: Starting at 3:00 p.m. and going until?
Cost: $15.00 each (Members pay $10)
RSVP: Jarrett@triathica.com
PETE & CORRINNE UPDATE #8
Jarrett Pflieger
The Orange County Triathlon on September 27th is drawing near, and Pete and Corrinne are doing all they can to be ready.
They both had another good week of training and are seeing dramatic improvements in their performance. Being able to train with power (watts) on the CompuTrainers is really making a difference in their cycling ability and power output. When Corrinne first began training at Triathica, she was clueless about cycling. “When I first started, I had no idea what watts or cadence was,” she explained. Now she gets excited to compare her power output from recent workouts to those in the past.
One of Pete and Corrinne’s favorite marker set workouts is riding the Orange County Triathlon course on the indoor CompuTrainer setup at Triathica. They both rode the course on Thursday the 20th and compared the numbers to a previous ride of the course.
The most notable increase is their jump in average power. Corrinne gained over 20 watts for her average in just a few weeks. Pete jumped up 20 watts for his average in less than a month! The more power output you can sustain on the bike, the faster you will go, period. Pete and Corrinne are seeing this firsthand on their outdoor training rides. They have both dropped minutes off their times for the Santiago Canyon loop, the same course for the actual OC Triathlon, mostly due to their indoor training on the CompuTrainers.
They both have made dramatic improvements in all areas and hope to continue progressing. Corrinne said,” I really feel like the power workouts have increased my watts. I would like to get faster, and I am really working on keeping my cadence at 90 or above while trying to keep my watts above 130-145. I would love it if my power output was a little higher.” Corrinne is almost completely healed from her crash a few weeks back and is looking forward to her maximum training week coming up.
Pete also attributes much of his success to being able to train with power. “I feel my watts have increased because of the power sessions on the CompuTrainers at Triathica. After today’s ride I felt stronger, almost like I could ride again,” he revealed.
It is great to see Pete and Corrinne bringing up their cycling skills to be more in line with their running ability. It isn’t easy transitioning from a pure runner to a triathlete, but Pete and Corrinne are well on their way. Check back next week to see what Pete and Corrinne are doing next.
DREAD THE HILLS
Sara Davis
You’re in T2, you put your running shoes on and you are off. It’s hot, your legs are already tired a massive hill looms ahead. Just looking at the hill makes you tired.
That was you then, but now you look up to a hill and feel fresh and excited. You now know that you are going to be able to gain time on your opponents. Now you love hills! It’s your time to shine.
How do you become that person who’s excited for the hills instead of dreading the grade? Someone asked me a couple weeks ago how I became so comfortable with hills during a race. I thought to myself, “Well, 500 hills ago it wasn’t that easy for me either.” The training is what makes you comfortable with the intensity of a race. If you really hate hills, I highly suggest doing hills on your own, practice makes perfect right?
I suggest that at least once a week you should make yourself do a good hill workout. I don’t mean just doing a jog with a hill or two involved, I am saying do hill repeats!
Start off with a warm-up on flat ground, do whatever it takes to make your legs feel warm and ready, at least a good 10-minute warm up. Then go find a long hill. You can change your hill from time to time, either a steep shorter hill or a longer, less steep hill. Start at the bottom and run hard, at least race pace, up the hill. Once you get to the top either walk down, or do a light, easy jog. Do this six to ten times depending on the length of the hill. Rest only the time it takes you to walk back to the bottom of the hill. It will be hard the first couple of times you do it, but the more you do it, the easier it gets.
An alternative to hill repeats is mixed hill running. Go find a very hilly terrain, like a trail run or just a hilly part of town, and go for a run there. Every time you come to a hill try to run hard up to the top. Your only rest will be your jog to the next hill. This will get you prepared for the variable grades and conditions you could experience on race day
When you are running up a hill, think quick short steps. Run on your toes/balls of feet and look about five feet ahead of you. Try not to look at the top of the hill because it makes it look a lot scarier than it really is. It also helps a little to lean forward and let gravity do some of the work. Don’t lean at the waist, it’s more of a hip/pelvis tilt. You should feel like you are falling forward and the only thing keeping you from face planting is your foot coming forward to take your next stride.
Hill repeats are a necessary training session for a triathlete. Make your life easier during races and prepare yourself for the hardest conditions. Be the triathlete that soars through the race with ease and the one which fears no hill!
HELP JARRETT GO TO KONA
Ron Saetermoe
The “big dance” . . . Kona. The Ironman World Championships. Every triathlete’s dream. Many try to get there but few actually make it.
I’ve been there twice . . . as a volunteer. In 2007 I watched my friends Larry Davidson and Mickie Shapiro compete (they both qualified). Simply awesome. By the way, it is also awesome to volunteer.
Anyway, if you haven’t noticed, we’re on a membership drive here at Triathica and our goal is to add 180 new members before December 31st. A goal I’m confident we will hit. However, I told Jarrett (Triathica facility director), if he was able to sign up 180 by September 30th that I would take him to Kona to watch the race.
Needless to say, Jarrett is extremely motivated. Therefore, if you know anyone that is considering membership, let me give you a couple good reasons for them, or you, to join:
10. Forty bucks a month is chump change.
9. Sign up before Obama makes you.
8. It would take you 41 months at $40 to buy your own CompuTrainer.
7. The Endless Pool makes you feel goooooood.
6. You know that with a little help you can beat that guy/gal that always beats you.
5. Ron is one really cool guy to hang out with.
4. The Triathica spin classes really kick butt!
3. It’s fun to critique other swimmer’s strokes on the Dartfish video analysis software.
2 No waiting for machines like at certain “globo” gyms.
1. Jarrett wants to go to Kona!
Anyway, we have a really great deal going on now for membership: one free training zone assessment of your choice (swim/bike/run), a $50.00 value AND a Dartfish video analysis of your choice (swim/bike/run), a $125.00 value.
Memberships are month to month. No initiation fees and no cancellation fees.
Please sign up. Jarrett really wants to go to Kona!
Cheers!
FREE GROUP WORKOUTS (week of August 17th)
All of our group workouts are free to members and non-members, so come on out!
We want everyone to enjoy our group workouts but we should clarify the intent. The intent of the group workouts is to “workout.” Yes, it includes a social element. Yes, your Triathica host is happy to give you tips. But please be aware that everyone there is attempting to get a workout in at his or her own pace. If we all go at the slowest person’s pace many people won’t be getting in a proper workout. We will attempt to pair you up with another athlete so you’re not left alone.
Week of August 17th
Event: Group Swim
Place: Triathica flag at Big Corona near the lifeguard station next to the jetty
Day: Wednesday, August 19th
Time: 5:30 p.m.
Planned Workout: 1 – 3 loops around the buoys
Event: Group Ride
Place: Triathica HQ
Day: Saturday, August 22nd
Time: 7:30 a.m.
Planned Workout: 1 loop around Santiago Canyon
Event: Group Run
Place: Triathica HQ
Day: Sunday, August 23rd
Time: 7:00 a.m.
Planned Workout: 9 miles through Whiting Ranch
|
Big Corona – Corona Del Mar From the 405 N take the Jamboree Road Exit Make a left at Jamboree Turn left at Macarthur Boulevard Turn left on to CA-1 Pacific Coast Highway Turn Right on Marguerite Turn right on Ocean Boulevard Park at the beach ($8.00) or on the street (free) |
|
Triathica – Triathlon Training Center From the I-5 Freeway: Exit Bake Parkway and head east for about 4 miles Make a left on Rancho Parkway South Turn right at the 3rd driveway 2nd building on your right Triathica is in Suite B on the right side of the building (Automotive Associates’ building)
|
NEW MEMBERSHIP OFFER
Triathica is now offering a new membership deal through the end of August! Anyone who signs up for any type of membership before August 31, 2009 will receive one FREE in-house personalized training zone assessment ($50 dollar value), one free video analysis of your choice in swim, bike, or run ($125 value), and a 20% discount* on all membership levels for those that qualify. This brings a Level 1 membership down to $40/month. (To receive 20% off membership, you must be associated with a club, organization, or group that is dedicated to multisport (swim, bike, or run). There are no initiation fees and no contracts. All members have the luxury of using the state-of-the-art facility seven days a week.
Your free in-house training zone assessment could be in swimming, cycling, or running; you decide. Did you know that your training zones are different for every sport and knowing yours can be a great tool for creating your workouts, training more efficiently, and increasing performance? Knowing your training zones can really give you a better understanding of your body and its limits, which will, in turn, give you a better understanding of how you should be training in each sport.
We will take heart rate readings multiple times at specific intervals throughout a specialized graded workout. These numbers will tell us what your heart rate is at different levels of exertion in all three sports, how much power you can sustain on the bike for different lengths of time, what your race pace should be in the swim and run, and lots of other data specific to you.
The video analysis is done with our Dartfish motion capture software. You will receive a DVD mediabook that contains footage of your form from all different angles along with notes on what to work on so you can improve. This is a $125 value, and is free with any membership this month.
Don’t wait too long to take advantage of the membership discounts, free assessment and a free video analysis of your choice.
Please call 949.273.6223, email jarrett@triathica.com or come in to the facility to get more information on membership.
PETE & CORRINNE UPDATE #7
Kelli Whittaker
Pete and Corrinne are well on their way to success at the Orange County Triathlon in September. Pete continues to train like an animal and Corrinne is just getting back into the swing of things after her unfortunate cycling mishap several weeks ago. Her broken wrist is healing well and she said that she is, ”Excited to get back out on the road for the first time since the injury.”
Corrinne has been taking advantage of the CompuTrainers at Triathica. It allows her to get a great workout indoors, probably much better than out on the road, without the risk of crashing and re-injuring herself. “I really like the CompuTrainers because it is such a controlled environment. No cars, stoplights, or flats. Just me and my workout,” she explains.
One thing Corrinne has been able to do ever since the injury, even with the splint, is swimming. She is now a regular at Lake Mission Viejo and likes to swim back and forth between the buoys to get a feel for open water. Even better is the fact that the lake is the same location as the OC Tri she will be competing in. Corrinne likes the lake swimming but is still unsure about the ocean. She saw a sting ray swimming beneath her last time she swam in the ocean and has been tentative to go back.
Pete, on the other hand, had been out racing like a man possessed. He recently completed the Camp Pendleton Sprint Triathlon and came in 10th in his age group. He felt that his swim split was a little slow and hopes to improve in that area by utilizing Triathica’s Endless Pool and going to our group swims on Wednesday nights in Corona Del Mar.
Pete and Corrinne are both diligently following the training plans they received for attending the 12-week OC Tri camp put on by Triathica. One workout in particular, a speed workout on the bike, gave Pete some trouble. “I found it difficult to hold an RPM of 120 at 300 watts. I was close but felt very tired after,” he said.
They were both very excited to get their training zone assessments completed. Pete revealed that, “Having my training zones helps keep my training session focused. I feel confident after my session when I stick by the training program.” Corrinne also finds the training zones helpful because it lets her know, “Exactly where I need to be in my workout intensity-wise. It’s hard not to waste time training at too low an intensity, but having my zones allows me to save a lot of time and train efficiently.”
Looks like everything is coming along well for both. We hope the progress keeps coming in the final months leading up to the race. Check back in with Pete and Corrinne next week to see how they are progressing.
