Welcome to Triathlon 101

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1 Welcome to Triathlon 101

2 Introduction to Coach Sam About Coach Sam Sam s Multisport Journey About Summit Steps Coaching What you can expect Tell me about you Triathlon Facts The First Triathlon The First Ironman Typical Triathlon Distances Triathlon Gear Essential Gear Additional Gear Training Plan Basics What should I be doing today How to get your free training plan

3 Introduction to Coach Sam

4 About Sam Age 46 Live in Volo, IL Married my bride Tracy - May 2011 (1 st time) 27 year old Son named Josh Attend the Edge Church Fox Lake Work Fulltime Sales Engineer for RighTech Fabrications 3 time Ironman Wisconsin Finisher USAT Level 1 Certified Triathlon Coach Since 2012 Owner of Summit Steps Coaching, LLC Your Buehler Ytri Coach

5 Sept 2006 Age 38 Weight 345 lbs First workout Walk to end of block March 2007 Long-term Goals Weight <200 Lbs Run 5k races 2007 ½ & Full Marathon 2008 Half Ironman 2009 Ironman 2010

6 Summit Steps Coaching is passionate about clients achieving major life transformations. Specializing in Triathlon Coaching Life Coaching - Health & Wellness The company was birthed out of my own life experiences and my passion to encourage, challenge and inspire others to step into their full potential. Contact Info: Phone: (224) Website: or

7 Triathlon Talks Triathlon 101 February 10:00 am Training Plan / Nutrition 101 March 10:00 am Transitions and Race Day April 10:00 am Off Season Strength Training September 19 10:00 am Triathlon Clinics Transition Demonstration / Challenge May 23 9:00 am?? Maybe Barrington HS Open Water Swim Clinic for Beginners June 13 8:00 am - Grayslake

8 Free Training Plans (Available by March 7 th ) Sprint 12 Week Beginner Olympic 15 Week Beginner/Intermediate Half Ironman 18 Week Intermediate Training Plan Formats FinalSurge.com Access & 2014 PDF Downloads Workout Library Access *Free Access to my Workout Library via FinalSurge.com *For those who are signup to my mailing list and have a free account in FinalSurge. This will aid in you building your own plans if you desire.

9 Open Water Swims Grayslake, Jones Island Park (9x) Friday Sunrise 5:00/5:30 am Start May 29 th - End August 28th Wisconsin Ironman Course Rides - 40 Mile loop Verona, Fireman s Park Saturday June 6 th from 8:00 am to 11:30 am 1 Loop Midweek in July Maybe (Sign up to our mailing list for updates via the website) Saturday August 8 th from 8:00 am to 4:00 pm 2 to 3 Loops Saturday August 22 nd from 8:00 am to 2:00 pm 2 Loops Brick Workouts Singing Hills Forest Preserve S Fish Lake Rd, Round Lake Saturday 7:00 am for bike / 8:15 am for the Run Start May 30 th End August 15 th Visit and click the Events page to signup free.

10 Tell me about you

11 Your Name Where you live Age if you desire Married, Single, etc. Why did you join Ytri Your current triathlon experience / level How many Triathlons have you done Your goals this year Long Term goals One interesting thing about yourself

12 Triathlon Facts

13 September 25 th, 1974 Wednesday Mission Bay, San Diego, CA Sponsored San Diego Track Club Distances 6 Mile Run 2 miles of the run was barefoot on grass and sand 5 Mile Bicycle Riding Each participant must bring his own bicycle 500 Yard Swim Entry Fee is rumored to have been $1.00

14 February 18 th, 1978 Island of Oahu, Hawaii (1981 moved to Kona) Conceived by John and Judy Collins 3 Toughest Events Combined Waikiki Roughwater Swim 2.4 miles Around Oahu Bike Race 115 miles (Reduced to 112 for Ironman) Honolulu Marathon 26.2 miles Start time 7:00 am First place we will call Ironman Participants 18 Showed up / 15 Started / 12 Finished First Place Finisher Gordon Haller US Navy Communication Specialist 11 hour 46 minutes 58 seconds Funny Fact 2 nd place finisher had beer on the marathon portion. John Dunbar US Navy SEAL Someone else had a bowl of chili on the bike

15 Name Swim Bike Run Sprint Short Course 0.5 miles (750m) 12.4 miles (20km) 3.1 miles (5km) Olympic Intermediate 0.93 miles (1.5km) 24.8 miles (40km) 6.2 miles (10km) Half Ironman Long Course 1.2 miles (1.9km) 56 miles (90km) 13.1 miles (21.09km) Ironman Ultra Distance 2.4 miles (3.8km) 112 miles (180km) 26.2 miles (42.2km

16 Triathlon Gear

17 What do I really need?

18 Swim Swimsuit Goggles Bike Bike Helmet Run Running Shoes

19 Triathlon Apparel Tri Top Tri Shorts Tri Suit Triathlon Gear Clipless Pedals & Shoes Multisport Watch GPS Heart Rate Wetsuit Accessories Race Belt Sun Glasses EZ Laces Body Glide Transition Bag Sun Screen Bike Gloves

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25 The Basics of a Training Plan

26 Why Crucial in maximizing performance Identify clear goals Understanding your current level of readiness Objective Ensure peak performance on a specific date Balancing of Rest Training volume Training intensity

27

28 Definition The dividing of a certain amount of time into smaller easier to mange phases YTP or ATP Yearly Training Plan Macrocycle Phases Long stretch of training that focuses on accomplishing a major and important overall goal or race. From your first day of training until you goal race is typically your Macrocycle This could be the same as your YTP Shorter block of training inside the Macrocycle Focusing on achieving a particular goal Mesocycle Preparatory Building your base Specific Preparation Competitive Peak or Taper Race Transition Recovery Usually 3 to 16 weeks Typically 3 to 10 days Usually 1 week plan Microcycle

29 Phase Preparatory Competitive Transition Subphase Length in Weeks Intensity Training Volume General (Prep and Base) 12 to 20 Very Little Low Specific Preparation (Build) 4 to 12 Moderate Moderate to High Precompetitive (Peak and Taper) 3 to 8 Heavy Moderate Competitive (Race) 1 to 3 Very Heavy Low Few days to 6 weeks Very Little Low

30 Day Swim Monday Tuesday 20 Mins (400 m) Cross 30 Mins Strength 30 Min Bike & 15 min Run. Brick Workout Thursday *** Day off *** 30 Mins (600 m) 30 Mins Strength Saturday Sunday Run *** Day off *** Wednesday Friday Bike 30 Mins (2-3 mile) 60 Mins (10 Miles)

31 What should I be doing now to prepare for training?

32 Day Swim Monday Tuesday Bike 20 Mins (400 m) 30 Mins Strength 30 Mins (5 Miles) Thursday 15 Mins (1 mile) 20 Mins (400 m) Saturday Sunday Cross *** Day off *** Wednesday Friday Run 15 Mins (1 mile) 30 Mins (5 Miles)

33 Day Swim Monday Tuesday Bike 20 Mins (400 m) 30 Mins Strength 30 Mins (5 Miles) Thursday 15 Mins (1 mile) 25 Mins (500 m) 30 Mins Strength Saturday Sunday Cross *** Day off *** Wednesday Friday Run 20 Mins (1.5-2 miles) 45 Mins (7 Miles)

34 Day Swim Monday Tuesday 20 Mins (400 m) Cross 30 Mins Strength 30 Min Bike & 15 min Run. Brick Workout Thursday *** Day off *** 30 Mins (600 m) 30 Mins Strength Saturday Sunday Run *** Day off *** Wednesday Friday Bike 30 Mins (2-3 mile) 60 Mins (10 Miles)

35 400 Meters 500 Meters 600 Meters Warm Up 4 x 25m (0:30 RI) Warm Up 4 x 25m (0:30 RI) Warm Up 4 x 25m (0:30 RI) Main Set 2 x 50m (0:20 RI) 4 x 50m (0:20 RI) 1 x 100m Main Set 2 x 50m (0:20 RI) 4 x 50m (0:20 RI) 2 x 100m (0:45 RI) Main Set 2 x 50m (0:20 RI) 4 x 50m (0:20 RI) 3 x 100m (0:45 RI) Cool Down 4 x 25m (0:45 RI) Cool Down 4 x 25m (0:45 RI) Cool Down 4 x 25m (0:45 RI) TOTAL POOL TIME 20 MINS TOTAL POOL TIME 25 MINS TOTAL POOL TIME 30 MINS

36 Warm UP Walk/Jog/jumping jacks, etc. for 5 mins Burpee 3 sets of 10 with 2 min rest between sets Builds cardiorespiratory, muscle strength and endurance. Squat Press 3 sets of 10 with 1 min rest between sets Build leg, shoulder strength that will help in all three sports. Lunge With Bicep Curl 3 sets of 10 alternating each leg during the set. Rest 2 min between sets. Build leg strength for both bike and run. Along with arm for hill climbing on the bike. Also helps arm movement during run. Woodchopper 2 set of 10 (Right and Left) for both with 1 min rest and Reverse between. As a multisport athlete this exercise is going Woodchopper to work you overall core for better performance.

37 Training Plans

38 Half Ironman 18 Week Plan Week 9 Sprint Race Option Galena Sprint May 16th Week 14 Olympic Race Option Pleasant Prairie Olympic June 21st Week 18 Half Ironman Race Day Racine 70.3 July 19th

39 Olympic 15 Week Plan Week 9 Sprint Race Option Batavia Sprint June 7th Week 15 Olympic Race Day Lake Zurich Olympic July 12th

40 Sprint 12 Week Plan Week 12 Sprint Race Day Used for any sprint Race

41 New this year Access to hundreds of written workouts Swim Bike Run Brick Strength Build your own plan easier To gain access to the workout library you must signup to my mailing list. Visit

42 How to get your free Training Plan

43 Training Training Plans OR

44 (224) Coach: Sam Stella

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