Category Archives: coaching

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


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.

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


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 at The YMCA: new endurance club in Southwest Michigan


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.

SUMMER: Racing season – Transition


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

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

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

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.

What is Tri-ing For Life? Coaching.

Thomas Figueroa

Coaching in Triathlon, Cycling, Running, Swimming, and Fitness delivered through personalized plans, one on one coaching or group coaching methods.

Coaching Cloud v2Spring is in the air and racing season is quickly approaching us.  Now is the time to hire a coach to help you identify your training gaps to reaching your goals and create a path to success.

Coaching is very personal and Tri-ing For Life custom tailors our coaching methodology to your needs.  Every coaching relationship starts with a FREE Coach Assessment in person or over the phone so we can understand exactly what type of coaching you are needing, what coaching delivery preferences you have, and amount of time available for training.  A Coach Assessment also helps you get a feel for our approach and get a level of comfort to start off your coaching relationship.

Tri-ing For Life has Tri in the name so for sure we coach triathletes; we also coach athletes in each of the triathlon disciplines.  So, if you’re a cyclist, runner or a swimmer let’s  schedule a Coach Assessment today and find a solution to help you reach your goals in 2016.

Not an endurance athlete?  We can also create a training solution for you to reach fitness goals around weight and size loss or better health.  We have solutions using body weight training and yoga.  Later in the week we’ll be talking about Tri-ing For Life’s Wellness focus which includes our innovative Tri-ing To Start programto get you moving from the couch to a better well-being through exercise, nutrition, yoga, and coaching.  Stay tuned for details or reach out and set-up a one on one session to discuss how we can help you succeed in health.

We are asked frequently how our training is delivered to our clients.   Tri-ing For Life is flexible and able to work to a solution that best fits your schedule.  We can provide a training plan that you execute on your time in your own settings or we can meet with you in person to  coach you through the plan.  Additionally, we have one on one sessions we can schedule to help you solve a very specific issue on the bike, in the run, or with your swim stroke.  Do you have a group striving to accomplish the same goal, Tri-ing For Life can meet with you and create a program tailored specifically to your group’s needs.

Have a question or ready to set-up a FREE Coach Assessment check out our website and let’s start you down your path to success today.

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 to schedule your breakthrough session today.

Enroll today in one of our programs and building your aerobic base with 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 now and let’s schedule your time.

Steelhead Triathlon is around the corner!

Thomas Figueroa

How are you preparing for Steelhead?  We are here to help!

A coached ride around the bike course, coach/train through the swimming portion or a coached run on the Steelhead half marathon course.

How is your ride feeling?  Do you feel pain on your neck, back or knees?   We can fit your bike to you for perfect comfort, or we can fit your bike for performance.
Contact us today and we will be happy to get you ready for a successful Steelhead race.