Category Archives: Training

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: 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.
UCANcombo

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

Tri-ing For Life – The Studio

Thomas Figueroa

The Studio is how Tri-ing For Life began back in Nov 2014 when we only offered cycling to our clients, we have changed a lot from those early days.  Today we have offerings in Cycling, Yoga, and Strength Training.  At the core Tri-ing For Life’s mission is to be a gateway to endurance sports to this awesome community of cyclists, triathletes, runners and swimmers which the studio provides a central meeting point and a place for us all to train year round.  Who doesn’t like to train with close friends or make new friends who are all trying to get stronger, faster and healthier?
Studo Cloud
At Tri-ing For Life’s studio we feature state of the art Wahoo Kickr’s which allows us to program every ride to develop a certain aspect of your training or put you on any course in the world that we can get gps files for.  The true beauty of this system is that the ride is customized for your skill level using your personal Functional Threshold Power (FTP) number which adjusts the ride to your level of fitness. With our set-up a brand new cyclist can ride right next to their best friend who’s been riding for years and not be dropped.

Over the past year and a half one of the things we identified was a need for yoga and strength training that was very specific for the endurance athlete or for the complete off the couch athlete who have different requirements than the typical gym member.  With this vision Danielle developed a yoga program which uses a mix of yoga methods during the practice to ensure the best core development and recovery for our athletes.  For those of you who think yoga isn’t for you we have actually thought about naming it stretching and recovery for athletes because the practice really is a very intensive stretching and recovery class focused on your hips, hamstrings, gluts, quads and other muscles that we all neglect so much, you really should give this class a chance and see how much it can impact your performance on the bike, running or swimming.

Looking for a Strength workout designed just for endurance athletes?  Dennis has created an amazing body weight only workout that will leave no doubt in your mind that you’re getting stronger through the core.  Why do we focus on the core so much?  A weak core is the leading cause of injury for cyclists, runners and swimmers alike.  We are here to develop your functional strength so you can keep moving forward towards your goal attainment.

Many things have changed at the Studio over the past year and a half and many more are coming, we look forward to training with you and helping you reach  your success.  For more information on classes like how to register, etc check out our registration website.

The first class is free for all new members and we are running a special introductory of $25 for unlimited classes for TWO weeks, come on in and see how Tri-ing For Life can help you.  Join any of our classes, schedule an appointment for testing, or contact us and we can design a program or session for your group’s specific needs.