2014 Ironman Group 2014 Ironman Group Training Training Information Meeting Information Meeting January 13, 2014 January 13, 2014 With With TRIFINITI Endurance TRIFINITI Endurance
May 10, 2015
2014 Ironman Group Training2014 Ironman Group Training
Information MeetingInformation Meeting
January 13, 2014January 13, 2014With With
TRIFINITI EnduranceTRIFINITI Endurance
Ove
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wO
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Previous Ironman
Previous Ironman GroupsGroupsThe Coaches
The CoachesProgram Objectives
Program ObjectivesProgram Overview
Program OverviewPeriodized Schedule
Periodized ScheduleStrength Periodization
Strength Periodization
Event/Race
Event/Race Recommendations
RecommendationsCostCostContact
Contact© 2014 TRIFINITI www.trifiniti.com
Pre
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Pre
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Trai
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Gro
ups
Trai
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Gro
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• 2004 SF Tri 2004 SF Tri ““IronmooIronmoo””
• 2005 SF Tri 2005 SF Tri ““IronbratsIronbrats””
• 2005 GGTC IMBrazil2005 GGTC IMBrazil
• 2006 SF Tri 2006 SF Tri ““IronmooseIronmoose””
• 2007 GGTC IM CDA2007 GGTC IM CDA
• 2008 GGTC IM CDA2008 GGTC IM CDA
• 2008 SF Tri 2008 SF Tri ““IronspudsIronspuds””
• 2009 GGTC IM CDA2009 GGTC IM CDA
• 2010 GGTC IM St George/CDA/Canada2010 GGTC IM St George/CDA/Canada
• 2011 GGTC IM CDA2011 GGTC IM CDA
• 2013 GGTC IM Lake Tahoe2013 GGTC IM Lake Tahoe
© 2014 TRIFINITI www.trifiniti.com
Coa
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Coa
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DuaneDuane““Coach D” Franks
Coach D” Franks
DoretteDorette““Coach D2” Franks
Coach D2” Franks
© 2014 TRIFINITI www.trifiniti.com
Duane Duane ““Coach DCoach D”” GGTC Founding Member Trifiniti Founder 33 year triathlon veteran 22 time Ironman (10:09 in Kona), USAT AA, USAT Double Centurion, Team USA, top AG 2009 Ultraman Hawaii finisher Coaches athletes of all abilities Contributing author for Triathlete Magazine Coach 300+ athletes to successful IM
finishes USAT Level 2 Certified Coach ACSM Fitness Director Masters Degree in Exercise Physiology 30 years of professional fitness management
© 2014 TRIFINITI www.trifiniti.com
Dor
ette
D
oret
te ““ C
oach
D2
Coa
ch D
2 ””
Trifiniti Endurance and Nutrition Coach
GGTC Track coach, 6 yrs.
14 year triathlon competitor
Head Coach Nike Women’s Marathon
The San Francisco Aids Foundation
2010 Canada Ultraman finisher
2011 Team USA
5-time IM finisher
Trifiniti Power cycling instructor
Certifications USAT certified level 1 coach, USA Track &
Field, RRCA
Registered Dietitian (March 2015) Sports Nutrition
Whole food, plant-based
© 2014 TRIFINITI www.trifiniti.com
Targ
et
Ironm
an
Targ
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Ironm
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Train
ing
Train
ing
Accommodating most
Accommodating most
all Ironman Distance
all Ironman Distance
events!events!Ironman Coeur d’Alene
Ironman Coeur d’Alene
Ironman Lake Tahoe
Ironman Lake TahoeIronman Cozumel
Ironman CozumelAnd others in between!
And others in between!
Does your Ironman fall
Does your Ironman fall
between February 3 –
between February 3 –
November 30?
November 30? Then we’ve got you
Then we’ve got you covered!covered!
© 2014 TRIFINITI www.trifiniti.com
Pro
gram
Sta
rt
Pro
gram
Sta
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Dat
esD
ates
Feb 3 Feb 3 November 30, November 30, 20142014Feb 3: Ironman Coeur Feb 3: Ironman Coeur
d’Alene/Nice, Vineman Full, d’Alene/Nice, Vineman Full, Lake Tahoe, Cozumel, etc.Lake Tahoe, Cozumel, etc.
Programs lead to Programs lead to Wildflower Long CourseWildflower Long Course
April 7: 2April 7: 2ndnd start date for start date for Ironman Lake TahoeIronman Lake Tahoe
May: Transition month for May: Transition month for Ironman CozumelIronman Cozumel
June 16: 2June 16: 2ndnd Ironman Ironman Cozumel Start DateCozumel Start Date
© 2014 TRIFINITI www.trifiniti.com
Program ObjectivesProgram ObjectivesHave funHave fun
Expand on your Expand on your current knowledge, current knowledge, skills and ability to skills and ability to train and racetrain and race
Arrive to the starting Arrive to the starting line physically, line physically, emotionally and emotionally and mentally preparedmentally prepared
Develop life long Develop life long friendshipsfriendships
Finish!!Finish!!© 2014 TRIFINITI www.trifiniti.com
Pro
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Pro
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W
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’s In
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?
Wh
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Incl
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Individual Athlete -Coach Individual Athlete -Coach ConsultationConsultation• Define goals and objectives Define goals and objectives
• Establish training levelsEstablish training levels
Daily Workouts via Training Peaks Daily Workouts via Training Peaks • 3-Levels within each training modality3-Levels within each training modality
• Monthly plan uploadMonthly plan upload
• Monthly Scheduled Check-in’s & review of Monthly Scheduled Check-in’s & review of trainingtraining
Group WorkoutsGroup Workouts• Minimum of 1 each monthMinimum of 1 each month
• SAG/SupportSAG/Support
Individual heart rate, power, and Individual heart rate, power, and pace zonespace zones
Access to Coaches Access to Coaches • Email & Phone Email & Phone
© 2014 TRIFINITI www.trifiniti.com
Pro
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Pro
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W
hat
’s In
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?
Wh
at’s
Incl
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ed?
4 Clinics/workshops (customized)4 Clinics/workshops (customized)• Nutrition 101 for Triathletes & Nutrition 101 for Triathletes &
Periodization, injury prevention & Sports Periodization, injury prevention & Sports Medicine, Open Water (cold water Medicine, Open Water (cold water adaptation), IM Transition Clinic, IM Race adaptation), IM Transition Clinic, IM Race StrategyStrategy
• Logistics for the traveling triathlete, swim Logistics for the traveling triathlete, swim and run video analysisand run video analysis
• Tahoe Training Camp (approx. 6-8 Tahoe Training Camp (approx. 6-8 weeks before IM)weeks before IM)
Ironman Training Google & Ironman Training Google & Facebook GroupsFacebook Groups
Integration of GGTC Club programsIntegration of GGTC Club programs• Track & social rides/runsTrack & social rides/runs
DiscountsDiscounts• Power Cycling, Personalized Nutrition, Power Cycling, Personalized Nutrition,
1:1 Coaching and other services.1:1 Coaching and other services.
• Athlete Sponsor BenefitsAthlete Sponsor Benefits
• Rudy Project, Xterra, Generation UCAN Rudy Project, Xterra, Generation UCAN Jaybird, Karbon Speed Race WheelsJaybird, Karbon Speed Race Wheels
© 2014 TRIFINITI www.trifiniti.com
What
you c
an
What
you c
an
expect
expect
Typical 25 week
Typical 25 week training :training :199,000 yards of
199,000 yards of swimmingswimming3,060 miles of cycling
3,060 miles of cycling714 miles of running
714 miles of running930 reps of weights
930 reps of weights134,392 Calories
134,392 Calories
© 2014 TRIFINITI www.trifiniti.com
2014
Per
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2014
Per
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Base: ~ 2-3 months Base: ~ 2-3 months 10-12 hours/week10-12 hours/week
Builds: ~ 2 monthsBuilds: ~ 2 months13-16 hours/week13-16 hours/week
Peak: ~ 3 weeksPeak: ~ 3 weeks 15-20 hours/week15-20 hours/week
Progression:Progression:3 week builds followed by one week 3 week builds followed by one week
recovery recovery
3 week taper leading into IM 3 week taper leading into IM
© 2014 TRIFINITI www.trifiniti.com
Str
engt
h Tr
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Str
engt
h Tr
aini
ng Periodization Strength Periodization Strength Program via PT on the Net:Program via PT on the Net:
Anatomical Adaptation Anatomical Adaptation Phase Phase
Maximum Strength Phase Maximum Strength Phase
Muscular Endurance Muscular Endurance Phase Phase
Tri Specific Maintenance Tri Specific Maintenance Phase Phase
© 2014 TRIFINITI www.trifiniti.com
Speci
al
Speci
al
Cir
cum
stance
s
Cir
cum
stance
sSet-backsSet-backs• Injury/illness
Injury/illness• TravelTravel• Family
Family
© 2014 TRIFINITI www.trifiniti.com
Program CostsProgram Costs $300 for 12-week session
$600 for full 24-weeksProrate dep. on start date.
© 2014 TRIFINITI www.trifiniti.com
What’s Next?What’s Next?Email [email protected] [email protected]
Join the GGTC IM Google GroupJoin the GGTC IM Google Group• https://groups.google.com/d/forum/
2014ggtcimgroup-trifiniti
Athlete Questionnaire – found on Google Athlete Questionnaire – found on Google GroupGroup
PaymentsPayments
Schedule ConsultationSchedule Consultation
© 2014 TRIFINITI www.trifiniti.com
““ Any
thin
g is
A
nyth
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is
Pos
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“I don’t see our business as simply putting on triathlon events. In reality, we are in the business of fulfilling dreams.” -- Graham Fraser, Former President, Ironman North America
© 2014 TRIFINITI www.trifiniti.com
Trai
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OverallOverall Have been in triathlon or multi-Have been in triathlon or multi-
sport athletics for less than 2 sport athletics for less than 2 years.years.
Only goal is to finish feeling good Only goal is to finish feeling good in a time between 15 to 17 hours.in a time between 15 to 17 hours.
Have non-competitive aspirations Have non-competitive aspirations in training and racing.in training and racing.
Plan to train an average of 12-14 Plan to train an average of 12-14 hours each week.hours each week.
Have an extensive history of Have an extensive history of muscular-skeletal training related muscular-skeletal training related injuries.injuries.
© 2014 TRIFINITI www.trifiniti.com
Trai
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Leve
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OverallOverall Have been in triathlon or multi Have been in triathlon or multi
sport between 2-3 years.sport between 2-3 years. Goal is to finish the Ironman Goal is to finish the Ironman
feeling good in a time of 12-14 feeling good in a time of 12-14 hours.hours.
Have some competitive Have some competitive aspirations to finish well within aspirations to finish well within the age group but not expecting the age group but not expecting a top 25% placing.a top 25% placing.
Plan to train an average of 15-16 Plan to train an average of 15-16 hours each week during the hours each week during the summer months.summer months.
Have not experienced training-Have not experienced training-related (overuse) injuries within related (overuse) injuries within the past 60-90 days.the past 60-90 days.
© 2014 TRIFINITI www.trifiniti.com
Trai
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Trai
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Leve
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OverallOverall Have been in triathlon or multi sport Have been in triathlon or multi sport
longer than 3 years.longer than 3 years. Have completed at least one full Have completed at least one full
Ironman distance event or 3 half Ironman distance event or 3 half Ironman events in past 2 years.Ironman events in past 2 years.
Goal is to finish the Ironman in less Goal is to finish the Ironman in less than 12 hours.than 12 hours.
Have competitive aspirations to finish Have competitive aspirations to finish well (top 20%) within the age group.well (top 20%) within the age group.
Plan to train an average of 16-21 Plan to train an average of 16-21 hours each week during the summer hours each week during the summer months.months.
Have not experienced training-related Have not experienced training-related (overuse) injuries within the past 30-(overuse) injuries within the past 30-60 days.60 days.
© 2014 TRIFINITI www.trifiniti.com