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Description:
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Informational Meeting to be held on February 9th from 7-8pm at RWJ Fitness and Wellness Center at 2120 Lamberts Mill Rd, Scotch Plains. At the meeting we will be discussing the following program.
Please RSVP to for this meeting to Thea@Tri4FunTraining.com by February 8th.
RWJ Adult Triathlon Program for 2012
A program designed to introduce and develop an athlete to be able to participate in a sprint distance triathlon. This program will be run by a USA Triathlon Certified Coach and Total Immersion Swim Coach. The program will last from March 19th-July 20th of 2012 and will end with an indoor triathlon and get you ready for a sprint distance triathlon held by CGI Racing called NJ State Sprint Triathlon July 21st at Mercer County Park.
Maximum participants: 10 (we must get at least 6 participants to run program)
Targeted Race: Indoor Triathlon on June 30th and NJ State Sprint Triathlon on July 21, 2012
Distances involved are ΒΌ mile swim, 11 mile bike and a 5k run.
Cost: per participant is $595 for members and $695 for non-members for 16 weeks. Program includes three coached workouts a week and 3 optional workouts to be done on the participants own time.
**If you register by February 15th, you can save $100 off the price.
NJ State Sprint Triathlon registration is not included. Participant must register for this race on their own.
Start Dates: The week of March 11th. The program ends July 19th with a race day preparation meeting!
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Course Info:
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Here is what the program will consist of:
There will be one swim, one bike and one run workout a week. There will be optional workouts for the swim, bike and run disciplines that can be completed on the participants own time. These are suggested workouts and not mandatory but will better prepare the participant should he/she want to train for the targeted race.
1. Swims will be on Mondays from 5:15-6:15am and use the Total Immersion method of teaching Freestyle along with a workout.
2. Cycle will be on Weds in the spin room of RWJ from 5:15-6:15am.
3. Runs in will be on Fridays from 5:15-6:15am in the fitness area of RWJ. We will be running on treadmills.
4. Each discipline will follow these phases of training:
1. Technique and aerobic base training
2. Muscular endurance and force training
3. Race specific training
5. Occasionally we will host meetings that will cover specific areas of triathlon training. Times and days for these will be announced two weeks before each meeting.
Topic that we will cover: Dates still to be determined
April-Functional Strength Training
March-Nutrition
Group Bike Rules and Safety
May-Transitions
Race Day preparation
Requirements to be part of program are as follows:
1. Each participant must fill out a liability waiver if they are non-members of RWJ.
2. A Medical History form must be filled out by all participants.
3. A fitness questionnaire must be filled out by all participants.
- Will need to have swimsuit, goggle, cap , and running shoes. If you decide to compete in the NJ State Triathlon, you will need a bike and helmet.
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