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Morning Ride Agenda: (limited to 10 riders, click on the link to reserve your spot)

7 am – Free FTP Test – you will need a bike with a 9, 10 or 11 speed cassette – or gears – in the back for this ride. FTP is Functional Threshold Power and is the power in Watts that you can sustain for a 1 hour maximal effort time trial race. This number is an important bench mark of your performance gains and used to drive most of the training at Tri-ing For Life’s Studio.

8 am – Free ride This session will be about 45 mins in length and will be based on ERG mode training. ERG Mode is code for the trainer controls the ride for you as the workout is prescribed based off of percentages of your FTP number.
9 am – Free rideThis session will be about 45 mins in length and will be in course mode. Bring in your bike and let’s ride a course from around the world. You will need a bike with a 9, 10 or 11 speed cassette – or gears – in the back for this ride.

Afternoon Presentation Schedule: (All times are subject to change)
11:30 am to 5:00 pm – Minor Bike Repairs – have something minor on your bike that needs to be adjusted, bring your bike and the experts at Cycle-Re-Cycle will help you with the adjustment. Limited availability and to minor adjustments.
12:00 pm to 1:00 pm – Overuse Injuries – How to prevent them and what to do when you get one!!! Dr. Chris Trigger – Great Lakes Sports Medicine & Concussion Clinic

1:00 pm to 1:30 pm – Massage as a Recovery tool – The importance of massage as a recovery tool and how it aids in the recovery of your muscles. Renee Borah – Affinity Salon and Spa
1:30 pm to 2:00 pm – Strength Training for the Endurance Athlete – How strength training can help reduce injuries and help you bike or run faster. Dennis Tsang – Certified Personal Trainer
2:00 pm to 2:30 pm – Yoga for Recovery and Strength – Yoga is a great tool for endurance athletes with so many uses from recovery to strength. Come and let Danielle explain how to incorporate it into your training and walk you through a demonstration. Danielle Gainer – Certified Yoga Instructor
2:30 pm to 2:45 pm – My Team Triumph – Learn about My Team Triumph’s mission and all the great things they do in our endurance community locally and around the nation.
3:00 pm to 4:00 pm – Bike Fit – Learn what happens in a bike fit session and the goals of a session. Bike fit is a sure fire way to take your riding to the next level as well as eliminating those pains you’re experiencing on the bike. Thom Figueroa – Professionally Trained Bike Fitter and Certified Triathlon Coach through USAT and Triathlon Research
4:00 pm to 4:30 pm – Tire Changing ClinicCycle-Re-Cycle will walk you through how to change your tire, please bring your bike or at least a tire with you to practice on. Best learning benefit will be bringing your bike so you can learn to efficiently remove your rear wheel.
4:30 pm to 5:00 pm – Nutrition for Endurance Athletes – High level learning on the principles of nutrition for endurance athletes with discussion on Carbohydrate and Metobolic Efficiency protocols.