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
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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) |
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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.
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!
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
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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) |
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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)
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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.
RACE REPORT: H2O AUDIO SURF MONKEY
Sara Davis
I was contacted by one of my sponsors, Waterman’s Applied Science; which might I say is the best sunscreen company around, to do a team competition at the Surf Monkey in Oceanside, CA this past weekend. Surf Monkey is a new event, which attracts a lot of triathletes such as Michellie Jones, Kate Major, Luke Bell and other water sport enthusiasts to join in a day of fun in the sun.
Waterman’s, being mostly aimed at surfers, paddlers and stand up paddlers, asked me to be the runner in a relay event which consisted of a 5k sand run, one mile ocean swim and a four mile stand up paddle race. I quickly accepted the offer and was really excited to be doing a team event and be part of a team for the first time since my soccer days.
As the days got closer, Waterman’s kept telling how I better get a really fast run time, and that they are talking a lot of smack to the other companies in the team event such as H20 Audio and Cliff. Knowing that I wasn’t going to be completely fresh because I am not training specifically for that event I immediately got nervous. I took a look at the website and realized that I am probably going to be racing against an Ironman champion or an Olympic medallist. YIKES! I’m not quite to that level yet!
Talking to Waterman’s and doing the numbers, they figured as long as I get within four minutes of the top competitor, our team would have a very good chance of winning. I have never really met my teammates, but man, they have got to be fast if they can clean house with a four-minute gap!
Race day came along and I decided to hitch a ride at 5:00 a.m. to get down to the race. I brought my bike so I could ride back home to complete my training day. I met one of my teammates, Tyler Anderson, who was the swimmer for our team. Might I add that his breakfast of choice, in which he called power food, was a chocolate covered donut — gross! Once we got down to the race I met our paddler, Rob Rojas, who often swims with the group that I swim with at Ole Hanson Pool at noon in San Clemente. He is known for his exceptional stand up paddling skills. He’s what you would call a “ringer.”
It’s 30 minutes before the start and my legs are heavy from my brick workouts the day before. I feel nervous, realizing that the pressure is really on. I don’t want to let my team or my sponsor down! As I warm up I start to feel a little better, but still not “race day” ready. I get to the start line and I realize I am running against Luke Bell, Kate Major and Natalie Coughlin; yes an Olympic gold medal swimmer!
The gun went off and my heart jumped and I started running as fast as I could. My game plan was to run the first mile at a good fast pace and just push it as hard as I could for the last 2.1 miles. The first mile I was running with Kate Major. The course was difficult as most of it was in soft sand with rocks everywhere. My first mile was 6:28. I decided to start coasting through to save a little for a kick at the last mile. My pace dropped a bit but I did manage to give myself a little kick at the end. I finished with a time of 20:58. Luke bell finished in either the low 18’s or high 17’s. I was within three minutes! I did my job. And yes, I did beat one big name, Natalie Coughlin, but wait; she’s a swimmer not a runner. To my credit I did beat an Olympian!
Being the triathlete that I am I quickly changed into my swimsuit and did the mile swim as well. I did well and was excited to come in the middle of the pack being in a competition with many “real” swimmers!
Our swimmer, Tyler Anderson, beat the competition in the mile swim by nearly a minute and Rob Rojas, the stand up paddler, blew the competition away by six whole minutes! We won the Surf Monkey! It was awesome going up on the podium with a team holding up our big ceramic monkey on a surfboard, obviously purchased on the boarder of Mexico, probably the coolest prize I’ve ever received.
After receiving our award I got on my bike a road a solid 25 miles back home, against the wind. It felt great to be a part of a team again. I couldn’t stop smiling on my ride home; the new friends and teammates I made were awesome. I got to rub shoulders and actually compete with big names. I even got a poster signed by surfing legend Dave Kalama, yes, I felt like a huge dork asking him for his autograph. Overall it was a successful and exciting day and I cannot wait for more team competitions and to repeat our team’s win at surf monkey next year! Go Team Waterman’s!
SPRINT WORLD CHAMPIONSHIP ROUND TABLE
Ron Saetermoe
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.
If you’re interested please let Jarrett know you’re coming.
Cheers!
Jarrett: 949.273.6223 or jarrett@triathica.com
HOT TO SAVE A LIFE
Alyson Wolfe
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?
Triathica is happy to be hosting a CPR and AED class on Friday August 28th at 6:00 p.m.
This is a great chance to prepare yourself to handle a crisis to the best of your ability. There are many benefits to knowing CPR and how to use a defibulator properly (AED) as it can, and often does, save lives. There’s nothing valued more than life and knowing CPR and AED use can literally make the difference between life and death. CPR provided within the first four minutes of a cardiac arrest gives a person the best chance of survival.
Athletes can especially benefit from learning these skills in the case of an emergency while training. Many people train where medical help may be limited or unavailable. Many people train in places where medical help is limited or unavailable. If an athlete is faced with heart attack, drowning, or any other accident, they absolutely need to know the appropriate measures to take. If the training companions of a victim wait for medics to arrive, they may not have time to receive the treatment needed. If a person applies the CPR methods to the victim, the chance of recovery becomes greater.
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.
If you’re interested contact Jarrett at 949.273.6223 or jarrett@triathica.com.
