TRIATHLON COACHING
COMPREHENSIVE TRAINING      Swim/Bike/Run/Triathlon 
CHOOSE YOUR DISCIPLINES
Colorado Springs, Co.

                            

Weekly Training Schedule       FINE LINE RACING     **Sprint Distance


SATURDAY BRICKS              GARDEN OF THE GODS VISITOR'S CTR PKG LOT (LOWER) @ 11:00 AM UNTIL WEATHER WARMS                    

20-35 MILE BIKE        MEET AT GARDEN OF THE GODS; ROUTES INCLUDE GOLD CAMP, AFA LOOP, FLAT INTERVALS & TT''s

3 - 4 MILE RUN FOLLOWS     TIMED FOR BENCHMARK; LATER FOR PROGRESS


BIKE -Emphasis will be on cadence, road skills, pace line technique, climbing technique, spinning, pick ups (intervals)

RUN - How to change the load, establish strong even pace within first mile, and finish the workout/race strong and confident.

Coach will work one on one with new riders and those who need to get up to speed. Regular timed benchmark trials.


SUNDAYS

SWIM WORKOUT      WILSON RANCH POOL  ALLEGHENY @ WHITE BUFFALO           1:00 PM

This is a long coached swim with the inclusion of  Drills, Timed Intervals; 100s, 500s, 750s, and the occasional one mile swim.

SWIM WORKOUT - 2ND SWIM OPTIONAL - ASK FOR DETAILS


WEDNESDAY

 TRACK WORKOUT  -  EAGLEVIEW MIDDLE SCHOOL         VINDICATOR OFF ROCKRIMMON     5:45 PM             

After a 1-2 mile warmup, timed track intervals of 400, 800, 1200, 1600 and 3200, will be used to establish and build VO2 Max (lactate threshold), increase turn-over, dial in proper track technique, correct form, eliminate heel strike, roll off toes with head up, chest open and elbows back. Evaluation for proper shoes will be a primary focus.  Kicking strong into the finish will be a goal. Primary focus will be ENDURANCE of appropriate LTHR. (Lactate Threshold Heart Rate). REMEMBER, THE RACE IS WON ON THE RUN!

** NOTE - THIS TRAINING IS ADEQUATE FOR 'FINISHING' AN OLYMPIC DISTANCE RACE; ALTHOUGH MINIMUM OF 20% INCREASE IN DISTANCES AND INTENSITY, IS REQUIRED FOR A SERIOUS OLYMPIC DISTANCE FINISH.

WINTER WORKOUTS: OCCASIONAL SNOW (sometimes deep) RUNS - Either in The Garden, Barr Trail, or Ute Pass Trail. Required gear - Yak Traks or similar traction shoe devices. Leg gaiters, heavy tights, top & jacket, hat and/or ear band. Neck gaiter is recommended. Fuel belt with bottles and pouches to carry gels IS HIGHLY RECOMMENDED. This run/hike will usually last 1.5 - 2 hours, requiring fuel replenishment. Sports drink, your choice, with gel onhand, is fine.    


PERSONAL DAILY TRAINING PLANS

Each commitment of 4 or 8 weeks, will give athlete his/her own individual daily written training plan. Trainees will keep daily logs recording each workout. Each subsequent week's plan will be determined by the previous week's workout. Goal setting, periodization, taper weeks will receive special attention. Careful attention will be paid to avoidance of overuse syndrome, overtaining, over-reaching, proper hydration, nutrition, appropriate recovery. It's my job to assure your healthy progress. WE TRAIN INJURY FREE, WITH ONGOING PROGRESS!!


EMAIL COACHING 

Personal daily training plans will be written. Meet with Coach once per week INQUIRE REGARDING FEE


OLYMPIC & LONGER DISTANCE TRAINING INQUIRE REGARDING FEE


HEART RATE MONITOR USE IS ENCOURAGED FOR EVERY TRAINEE


METABOLIC EFFICIENCY SPORTS NUTRITION WILL BE INTRODUCED, AND IMPLEMENTED, THROUGHOUT THE SEASON. METABOLIC NUTRITION IS SPECIFIC FOR EACH PERIOD;  PREPARATION PERIOD (BASE), SPECIFIC RACE TRAINING PERIOD, COMPETITION PERIOD, AND TRANSITION PERIOD (off season). 

METABOLIC EFFICIENCY IN TRIATHLON, SPECIFICALLY TRAINS THE BODY TO ACCESS FAT STORES IN THE BODY (20,000 gr of fat), RATHER THAN PRECIOUS CARBOHYDRATE STORES. METABOLIC EFFICIENCY NUTRITION TRAINING WILL CONTROL THE BODY'S BLOOD SUGAR FOR UP TO 4 HOURS, ELIMINATING THE NEED FOR G.I. DISTRESS-PRODUCING RACE FUELS, DURING ACTIVITY. 

METABOLIC EFFICIENCY NUTRITION IS SPECIFICALLY DESIGNED TO ELIMINATE G.I. DISTRESS DURING TRAINING AND RACING, CONTROLS BLOOD SUGAR, INCREASES ENERGY & ENDURANCE, USING WATER ONLY, DURING TRAINING AND RACING! FOOD CHARTS WILL BE DISTRIBUTED.

Contact me if you need a Metabolic Efficiency Food Chart


QUESTIONS?   info@mytriathloncoaching.com         

           

       


Lynne Fonda, USA Triathlon Certified Coach

Colorado Springs, Co

25 years Racing & Coaching Experience

TEAM USA ATHLETE TO WORLDS


Helpful Links:     

http://hammernutrition.com

http://www.trifind.com

http://usatriathlon.org


 



HAMMER NUTRITION
25 Years of the Highest Quality Sports Nutrition Products available. Discounts for qualified athletes. (click on blue square)


WELCOME TO OUR NEWEST SPONSOR!


Inquire about athlete discounts!

FINE LINE RACING     2011 PODIUM RESULTS

RATTLESNAKE TRIATHLON RESULTS

Caitlyn McWilliams - 1st Place

Adam Krebsbach - 3rd place

Jon McWilliams - 1st Newbie Olympic Distance (45-49)

STATE GAMES RESULTS

Caitlyn McWilliams - 1st place

Emily Bollar - 2nd place

Jon McWilliams - 3rd place

Bert Bledsoe and Dave Skiba - 4th place

Adam Krebsbach - 5th place (at My Way the Tri Way)


ROCKY MOUNTAIN TRIATHLON


Caitlyn McWilliams - 1st place

Adam Krebsbach - 2nd place (4th overall)

Jon McWilliams - 2nd place

SEE PHOTO GALLERY FOR STATE GAMES AND BOULDER TRIATHLON ATHLETES! 

'RATTLESNAKE TRIATHLON'  VIDEO LINK  CAN BE FOUND ON "YOUTUBE" CHANNEL "TRIATHLYN"

TRIATHLON PREPARATION CLINICS    (SAMPLE PROGRAM BELOW) 

TRIATHLON Swim Specialist; how's your turn-over? 

  Ongoing Triathlon & Swim Training, year round

Select 4, 8, 16 or 24 week Triathlon Intensive, OR Private Swim Clinics (ongoing) or "pay as you go"

Contact me for details and registration, for all Clinics and Private Training

Outdoor Clinics will include travel to Denver, to Cherry Creek rez, Grant Ranch & and Chatfield Rez for Master Swimmers (membership required);  MANDATORY FOR open water race experience. Currently, Sundays; 8:00 am - 9:30 am. Mandatory pre-purchase.

STAY TUNED FOR UPCOMING ACTIVITIES





 
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