Tri-ing For Life at the YMCA Youth and Junior Team-DIY

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Have you been wanting to tri out triathlon, or maybe you have a youth or junior who is interested in Triathlon? Come and check out this event tomorrow at Jean Klock. You can participate, volunteer, or spectate…so many choices.

Meet the Tri-ing For Life at the YMCA Youth and Junior Team and Join in with our Adults in the Couch 2 Tri program as they get ready for their first race coming in July.

Distances:
Youth (Under 12) – 50m Swim / 2 Mile Bike / 1 Mile Run
Junior (12+) / Adults – 200m Swim / 4 Mile Bike / 2 Mile Run
This is a DIY Tri all distances are approximate and may be a little over or under.

Transition Clinic at 6:30 pm
DIY Tri at 7 PM

 

TRI-ing For Life: Youth and Junior Coaching Certification

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As a Triathlon Coach it is important that I keep learning and sharpening my coaching skills so I can best serve the athletes that put their training into my hands. I’ve been a Level 1 USA Triathlon Certified Coach since 2015.

In 2017 I partnered with the YMCA to create a Youth and Junior Triathlon Team. To ensure the Youth and Junior team is properly coached I went again to learn from the best at USA Triathlon and have now completed the process. Now I add the USA Triathlon Certified Youth/Junior Coach to my USA Triathlon Certified Level 1 Adult Coach.

Tri-ing For Life and our community

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Huge congratulations to the winners of the EP Clarke spring mileage club competition. This is an awesome program that EP Clarke elementary school is running to help their students be more active in their lives.

Tri-ing For Life donated a Vivofit Jr. for the winners of each grade level hoping to really motivate the children to not just get active, but shoot for a huge goal so they could win something awesome. Last Friday I was amazed by the results from these amazing children and some of the stories I heard from their parents.

Some program stats:
– Students completed 4,149 miles, they could have walked to Brazil
– 2,390 of those miles were in the 7 wk season 2 which was 2 weeks shorter than season one, that’s more than half in less weeks.
– 349 students participated
– EP Clarke ranked in the top 13% of more than 8,000 schools nation wide which participated
Those are amazing results, huge shout out Tiffany Woods and all the volunteers who have made this program possible.

One parent told me how much more energy his daughter had while participating. His daughter completed 30 miles in season 2 compared to 5 miles in season 1. She came home one day and told her dad she wanted to win a Vivofit Jr. and she made it. These are the stories that make me do what I do.

Tri-ing For Life at The YMCA: new endurance club in Southwest Michigan

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Two great organizations have now partnered together to provide a fun, friendly, and safe environment for training, mentoring and socializing to endurance athletes of all ages, sizes and walks of life. Be part of all the awesome things that Tri-ing For Life and The YMCA of Southwest Michigan have created just for you.

All members joining this weekend through Memorial Day will be entered into a drawing to win some great prizes from The YMCA of Southwest Michigan, Tri-ing For Life, and our sponsors. Drawing will be on Tuesday May 30th and winners will be contacted.

Join today and be part of a great community that includes a Kids Tri Team, Adult Training Squad, Adult Couch 2 Triathlon, and group training opportunities for all 3 sports and all abilities. To join the Tri-ing For Life at the YMCA club go to the link below and click on Join, membership is free in 2017.

https://www.facebook.com/groups/218002378703407/?ref=bookmarks

SUMMER: Racing season – Transition

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Transition is a lot of Art and a little bit of Science. Are you doing yours right to help you get some free speed? Here are some pointers….

First K.I.S.S. – Keep It Simply Simple. Don’t have a whole bunch of gear you don’t need and set it up with what you need first in the front. Use a towel next to and close to your bike to claim your transition space and stay on it.

Swim Gear
Have it on your body

Cycling Gear
– Water and Nutrition Bottles on your bike
– Helmet on your handlebars, this is crucial to not forget to avoid a DNF
– Sunglasses in your helmet
– Socks in your shoes or in the front of your towel, better yet don’t use them
– Shoes either on the pedals or front of towel
– Chamois Buttr front of towel by shoes if they’re on the towel.

Run Gear
– Shoes on transition towel behind cycling shoes
– Number belt with race bib on top of shoes
– Hat/Visor on top of race belt
– Nutrition, Water, and Electrolytes next to shoes

Nutrition Corner: Base Salts

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BasePerformanceSalts

NUTRITION CORNER 
by Coach Thom Figueroa

Tri-ing For Life just added in Base Salts to our arsenal to fight electrolyte replenishment and cramping.  The addition of Base Salts gives the options of using UCAN Hydrate or Base Salts for your hydration needs and gives more flexibility on the bike and the run than powders that go into your water bottle.

Base Salts help replenish your electrolytes without sitting in your stomach waiting to be digested as tehy absorb through your mouth for a faster delivery just as you need them during your training and race performances. Check this video out to learn more.

Stop in and have a chat about Base Salts and how to incorporate them into your training and race day plans.

Nutrition Corner: You can with UCAN

Thomas Figueroa

Today I want to introduce you all to Generation UCAN that we just started caring at Tri-ing For Life.  I have long coached two principles of 1. you don’t need nutrition for workouts less than two hours and 2. you should follow a Fat Adapted nutrition protocol.  I have used Generation UCAN for the past 2 years and am now so proud to bring this amazing product which solves a lot of the issues around why I  ooach the two principles above.
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Principle 1you don’t need nutrition for workouts less than two hours and for sure not less than one hour.  The reason I have coached this principle is that so many athletes will overuse high glycemic index carb based fuels such as gels, shots, blocks, etc which will spike your blood sugar, we all know what happens if you spike your blood sugar too many times in your life.  The issue with this principle is that some athletes don’t properly fuel – I mean eat – through the day and prior to workouts so they end up “crashing” even during these shorter one and two hour workouts.  Generation UCAN solves this issue as it is designed with a very low glycemic index, meaning it will provide a steady constant source of glycogen so it is available to your body when you need a burst – without spiking your blood sugar.  I recommend taking 1 serving of Generation UCAN about 30 mins prior to a 1 or 2 hour workout, and then nothing during the workout.  After your workout  you would take another serving of Generation UCAN that is protein enhanced to help promote muscle recovery.

Principle 2 – you should follow a fat adapted protocol.  This is important for all people and athletes alike, but even more important as we go longer distances or time, as the sugars and solid foods we eat can create GI distress since the body deviates the blood from the stomach to our muscles which are needing plenty of oxygen to keep moving your body forward.  Generation UCAN will help all of us who have adopted the various fat adapted eating lifestyles and fueling methodologies by providing a steady amount of carbohydrates to your muscles to sustain muscle glycogen levels for when we need a short period of high intensity to pass that person in front of you, get up that hard hill, or for a picture perfect strong finish.  For longer workouts and races you would start out with a serving of UCAN about 30 mins prior to the event, about every 60 to 90 mins through the event, and then protein enhanced UCAN after the event for recovery.

At Tri-ing For Life we don’t just sell you nutritional products, come on in and learn exactly how to use Generation UCAN in your life or your training or race protocol so you get it right the first time.  We carry Generation UCAN Super Starch, Protein Enhanced Super Starch, Snack Bars, and Hydrate (sugar free Electrolytes).

Come see us for more information, advice or some samples

Massage For Recovery

Renee Borah

Why it’s important to get a massage as an athlete…

Your athletic body needs a massage every month and twice if you’re preparing for a race!

relaxationSpaI don’t know about you but after a race or tough week of conditioning my body and mind are screaming for a massage!  As athletes we are so vigilant about training and educated in nutrition practices so why is it that we continually over look and are not committed to regular massages?  I suspect many athletes don’t even think about massage as a part of their training program and certainly don’t regularly get one right before the big event! One only needs to go as far as the internet to study the effects of exercise on the body, how to fuel your body for competition and what the latest and greatest workout is to get your body faster, leaner and stronger but what if I told you that you could get some of the same benefits from massage therapy?  The benefits are many and not limited to helping with muscle soreness and fatigue but include rapid removal of metabolic waste, improved pulmonary function by loosening tight respiratory muscles, promotes circulation and lowers blood pressure.

Do you find yourself in a seemingly constant state of healing from an injury?  Massage therapy works great as a preventative program by keeping muscles flexible, decrease muscle adhesion and get the blood and oxygen flowing throughout the body and flush out toxins.

Be the best athlete you can be, stretch your limits, take that extra long run, exercise to exhaustion on your stationary bike and sign up for that big race just keep that massage appointment on your calendar! It’s just one more very important tool you should use to get your body  stronger and faster out on the course.

Affinity Salon & Spa is located in Saint Joseph, MI at 439 Upton Drive – Call today and make an appointment with Kelly – 269.982.4166

It’s time to Spring into Gear

Thomas Figueroa

Save as you Spring into Gear this week at Tri-ing For Life.

It’s already May and races are just around the corner.  Stop into Tri-ing For Life for the gear you need and save as you Spring into Gear this week.

Hours this week: Mon through Fri – 10 am to 2 pm and 4:30 pm to 8 pm AND Saturday 7 am to 2 pm.

Sale is through May 8, 2016 and not valid with other promotions

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The 2016 Couch 2 Triathlon Program

Thomas Figueroa

 Here it is…the program you’ve been waiting almost a year for.

Click here to sign up
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Tri-ing For Life and Tri-Avengers presents the 2016 Couch 2 Triathlon Program designed to introduce the beginner to the sport of triathlon through encouragement and support as well as those who may have already completed a triathlon but desire to grow and learn more about the sport of triathlon.

Our USAT certified coaches will design a plan that will equip the new triathlete with the skills necessary to complete the Sister Lakes Triathlon on July 16, 2016.

Training will consist of swimming, cycling,running, and core foundation strength training.  There will be 3 group training sessions per week. One workout, per discipline, per week, as well as additional training sessions to develop your foundation in each discipline.  These additional sessions may be completed on your own or in ad hoc group sessions.

Additionally, there will be casual mini-lectures on topics such as nutrition, goal setting, mental preparedness, how to buy a wetsuit, & transitions just to name a few.

Click here to sign up