Tag Archives: training

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

Aerobic Base Building

Thomas Figueroa

Coaching_275WWhat is Aerobic Base Building anyway?!

 

The coached sessions at Tri-ing For Life lately are focused on aerobic base building and this really is one of the hardest things most cyclist and triathletes can do since it requires really pulling back on the intensity that we all love so much.  We do this so we can better our aerobic energy systems while allowing our body to get some recovery.

As a certified USA Triathlon coach I have been trained in principles of periodization and aerobic base building for this time of the season. A lot of triathletes and cyclists either keep going with the intensity or they shut down completely, the first is a guarantee for injuries down the road and the later is a recipe for de-training resulting in losing all the great training gains you’ve had all season.  The aerobic base training will help increase your oxygen delivery efficiency to your cells – energy is created by the delivery of oxygen and glycogen to your cells – as well as allow for muscular adaptation and recovery from your training.

What do aerobic base training workouts typically look like?!  They would have a 10 min or so warm-up followed by intervals which would include short intense intervals of 1-3 mins followed by long recovery intervals 3-5 mins or more at a lower z3 heart rate or around 70% to 80% of your FTP if you’re using power.

If you want to learn more about incorporating aerobic base building into your off season training let’s schedule a breakthrough session and talk through your gaps and how to bridge them.  Email me at info@tri-ingforlife.com to schedule your breakthrough session today.

Enroll today in one of our programs and building your aerobic base with us.

Adding strength training into your off season

Thomas Figueroa

strength2We’ve talked for a few weeks now about the importance of recovery in the off season.  In addition to recovery it is important to use this period to really focus on your strength.  One of the biggest reasons for injuries during training and racing is muscular imbalances and muscular weakness.

As a certified USA Triathlon coach I have been trained specifically on how to identify imbalances, but most importantly on strength training that is specific to triathletes and cyclists alike.  It is important to develop total body strength, but so many people shy away from the training because they are afraid to put on extra pounds that they have to carry around on the bike or while running.  Your strength training program should focus on core development, especially through the glute muscles.

I really love to prescribe compound movement exercises that hit as much of the body in one fell swoop. A couple really good workouts to add into your routine are Wood Choppers, Skaters, Single Leg Lunges, Box Jumps, and Squats.

If you want to learn more about incorporating strength training into your off season training let’s schedule a breakthrough session and talk through your gaps and how to bridge them.  Email me at info@tri-ingforlife.com to schedule your breakthrough session today or click here to contact us.

Recovery: the name of the game.

Thomas Figueroa

Biker-Resting_artThe name of the game in the post season is RECOVERY and in my coaching experience this tends to be a four letter word to the A-type personalities that dominate the endurance sport worlds.  With this coal in mind Tri-ing For Life Studio is gearing programming around Post Season Recovery, what does this mean and why would you do it?!

Recovery is so crucial to your body for numerous reasons such as allowing your body absorb all the awesome and hard training that you’ve put it through all season long, this really is where you will find yourself breaking plateaus that have plagued your endurance career since about year 2 or 3. In addition to promoting training absorption in your body, it allows your body to recover all those minor injuries that you have accumulated over the training season.  Why would you not want to recover?!

If you’re finding yourself in a plateau or just feeling you have so many gaps stopping you from achieving your goals and being the best you can be, then it’s time for you to schedule a break through session to find out how coaching can help you go to the next level.

To schedule today email me at info@tri-ingforlife.com now and let’s schedule your time.