Give It A Tri Training Archive

Archive of completed Tri-Zone Free Beginnner Triathlete Training Programs

August 12, 2017 - Week 4 Recap

It was gear and nutrition this week. Gayla started the morning off with a talk on the importance of nutrition to the success of our training and racing. She explained how to calculate the number of calories you use while training, and how much of them you should be replacing during our workouts. Next she reviewed the various options for obtaining both electrolytes and carbohydrates while training, including sports drinks, energy gels, energy bars and wafers, and energy chews. She then went over basic triathlon gear needed for the swim, bike, and run, as well as what you will want on race day for your transition area.

Then it's back out on the bikes for a ride down to the beach and back. We decided to avoid El Dorado Park this week due to the fun 'n flats we had last week. After returning, we head up to the path to finish our brick with a 2 mile run.

Back at Tri-Zone, Erik conducts a workshop on flat repair, demonstrating how to remove and replace the tire without pinching the tube, as well as how CO2 inflators are used.

See you next Saturday at Tri-Zone!

Great job everyone!

-- Erik, Gayla, and the Tri-Zone Staff.


August 5, 2017 - Week 3 Recap

We're back at Tri-Zone this week, for a workshop on stretching and injury prevention given by Dr. Sean Braithwaite of Braithwaite Chiropractic in Seal Beach.

Dr. Sean led us through a series of stretches and core strengthening exercises designed to both improve performance and help reduce the chance of training injuries. Specific muscle groups we covered included the calves, glutes and hamstrings, hip area muscle groups, and back and abdominal muscle groups.

Next we headed out on our bikes for a few laps at El Dorado Park. Unfortunately it's been a bad year around here for stickers (goatheads, thorns, caltrops, whatever you like to call them) and Erik was busy fixing flats for most of the workout.

After returning to Tri-Zone, we headed up to the path for couple miles of running.

See you next Saturday at Tri-Zone!

Great job everyone!

-- Erik, Gayla, and the Tri-Zone Staff.


July 29, 2017 - Week 2 Recap

This week our group met at Bayshore for a swim-run brick. It was a beautiful, sunny Southern California morning.

We started with getting familiar with our wetsuits. We were shown how to properly put them on, and how to help each other finish zipping them up. We then hopped into the water and felt the increased bouyancy due to both the wetsuit and the salt water. We then swam a few laps, practicing our stroke, our breathing, and our sighting. Along the way, we also practiced water entries and exits.

Next we changed into our running gear and headed out to the path along the beach for a couple mile run.

See you next Saturday at Tri-Zone!

Great job everyone!

-- Coach Light, Gayla, and Erik.


July 22, 2017 - Week 1 Recap

What a great start to the latest Give It A Tri progam. Thirteen intrepid souls gathered at Tri-Zone early Saturday morning to begin an 8 week training program culminating with the Long Beach Triathlon on September 17th. About half of us had done at least one triathlon in the past, while for the rest of us this will be our first triathlon experience.

We started with an overview of the program. We then introduced USAT Certified Coach David Light who will be our swim coach for our two open water swim sessions at Bayshore.

Next up was Jimmy Honda, PT. Jimmy is a well-known local physical therapist who, as an avid cyclist and triathlete, understands the unique needs of athletes who are training for and racing in triathlons. Knowing that it is much better to prevent athletic injuries before they happen, Jimmy provided us with several exercises and stretches targeting most major injuries sources. He provided us with some great techniques to use and focus on when at the start of a run. We all got a chance to practice what we'd learned as we got out of our chairs to go over each exercise.

We then split up, with those who brought their bikes heading out on an 8 mile bike around El Dorado Park, followed by a one mile run along Coyote Creek Park adjacent to Tri-Zone. The rest of us stayed at Tri-Zone to get set up with rental bike and wetsuits.

See you next week Saturday at Bayshore!

Great job everyone!

-- Jimmy, Gayla, Erik, and Coach Light.


July 20th, 2017

Thank you for your interest in Tri-Zone's free triathlon training program. We are excited to offer the Give-It-A-Tri program and look forward to working with you. Family and friends are invited to join you also. We also have available an optional swimming program. Here are a few details you will need to know about the program:

WHEN: July 22nd through September 17th, 2017: Clinics, bike and run workouts Saturday mornings 8am to 10:30am; optional coached pool workouts Monday evenings 6:00pm - 7:00pm.

WHERE: Clinics, bike/run at Tri-Zone, 3380 Cerritos Ave in Los Alamitos; open water sessions will be at Bayshore in Long Beach, and optional pool workouts will be at Silverado Park in Long Beach.

TOPICS:
July 22nd: Orientation, Paperwork, Running Technique & Injury Prevention Workshop, Brick Workout
July 29th: Open Water Training at Bayshore, Beach Run
August 5th: Stretching & Injury Prevention Workshop, Brick Workout
August 12th: Nutrition and Gear, Brick Workout
August 19th: Bike Skills, Bike Maintenance, Brick Workout
August 26th: Race Prep Clinic, Brick Workout
September 2nd: Transition Clinic, Brick Workout
September 9th: Open Water Training at Bayshore, Beach Run
September 17th: Race Day! (Optional -- participant is responsible for signing up)

SWIM PROGRAM (optional but recommended): Monday evenings in Long Beach. For insurance purposes, swimmers will need to sign up with US Master's Swimming ($54 for one year). You can sign up for US Master's Swimming online at:

US Master's Swimming

Please make sure you sign up using "Triathlon Training Team" as the Masters Swimming Program.

We love to answer your questions, so please email us with any comments, concerns, or questions we didn't cover.

We look forward to meeting each and every one of you on Saturday, July 22nd at 8:00am! Tri-Zone's Free Beginnner Triathlete Training Program



Whether you are already a swimmer, cyclist, runner, or just thinking about it, Our Give-It-A-Tri training program will help prepare you for our local sprint-distance races. For Winter 2017 our program begins Saturday, January 7th, 8:00am at Tri-Zone. We will be targeting the Los Alamitos Race on the Base on February 25th, 2017. The Race on the Base Triathlon is a reverse-style triathlon which consists of a 5k run, 13.1 mile bike, and 200 meter pool swim. To receive updates via email, just email us at: info@tri-zone.com.





February 25, 2017 - Race Day

Race Day Recap

Congratulations to all our athletes who attended the training program and finished the race. We are very proud of your accomplishment!

-- Coach Diego of Triathlon Training Team & the Tri-Zone Staff



February 18, 2017 - Week 7

Week 7 Recap

More rain today put a bit of a damper on our planned transition clinic at El Dorado Park. Instead, we did a demonstration in the store and the weather did clear long enough that we were able to get some practice in the front parking lot. Next Saturday is Race Day! Be sure to get there early, as the ID check at the entry gates to the base can cause some long lines in the morning.

-- Coach Diego of Triathlon Training Team & the Tri-Zone Staff



February 11, 2017 - Week 6

Week 6 Recap

This past Saturday our clinic focused on swimming technique and drills. We saw some great examples of proper swim technique that could be applied to our own swim training. After the clinic, we got on our bikes and headed to El Dorado Park for a few laps, followed by a nice 2 mile walk/jog/run. Only one session left, it's getting close! Next Saturday is a transition clinic followed by some hands-on practice.

-- Coach Diego of Triathlon Training Team & the Tri-Zone Staff



February 4, 2017 - Week 5

Week 5 Recap

This past Saturday the team went over bike related maintenance, road handling skills, race handling skills and racing strategies. It was a great learning session with the team! After a 45 minute chat, we got on our bikes and put some of those things we learned to use, followed by a nice 2 mile walk/jog/run. Only two sessions left! This Saturday we will be doing another swim clinic, and the following Saturday we will be doing our transition clinic. Don't miss out!

-- Coach Diego of Triathlon Training Team & the Tri-Zone Staff



January 28, 2017 - Week 4

Week 4 Recap

What a great weekend we had at Tri-Zone with the Give-It-A-Tri program! We had a great presentation with Dr. Sean Braithwaite. His coverage on all type of stretching and core exercises are great for everyday proper health (especially while working out). After his presentation, we all went for a beautiful "winter" sunny day and a run. We did some really good speed work and drills on our bikes before ending with a nice run. Next weekend we will go over more biking details and skills. Don't miss out on this great free program!

-- Coach Diego of Triathlon Training Team & the Tri-Zone Staff



January 21, 2017 - Week 3

Week 3 Recap

We started with an informative clinic from physical therapist Jimmy Honda. Jimmy showed us several stretches and exercises to help strengthen core muscles and improve our running form. After the clinic, we headed to the running path for a quick mile, followed by a bike around El Dorado park, and finished up with a two mile run. It was a beautiful if slightly chilly morning and we hope everyone had a great time.

-- Coach Diego of Triathlon Training Team & the Tri-Zone Staff



January 14, 2017 - Week 2

Week 2 Recap

Our second Saturday was full of information. We started the day watching swim videos to go over proper ways to swim which also involved a lot of interaction from the athletes. Once done with the swim talk, we all got on our bikes and rode to El Dorado Park. We focused on drills while riding in the park, mainly on proper pedaling. Once back from the park, we all went on a nice 2 mile walk/jog/run. Everyone had an awesome time and worked very hard. We can't wait to keep developing such great group of people!

-- Coach Diego of Triathlon Training Team & the Tri-Zone Staff



January 7, 2017 - Week 1

Week 1 Recap

Our third Give-It-A-Tri for Race on the Base started this past Saturday! Huge group of future triathletes showed up and we went over basic nutritional information, did an overview of the whole 7 week program, and spoke about proper bike cadence and gearing. We also went over proper gear to have when swimming in a pool. This upcoming weekend I will be going over swim techniques before we go on a team ride and team run. Join us!

-- Coach Diego of Triathlon Training Team & the Tri-Zone Staff



December 23, 2016

Thank you for your interest in Tri-Zone's free triathlon training program. We are excited to offer the Give-It-A-Tri program and look forward to working with you. Family and friends are invited to join you also. We also have available an optional swimming program. Here are a few details you will need to know about the program:

WHEN: January 7th through February 25, 2017: Clinics, bike and run workouts Saturday mornings 8am to 10:30am; optional pool swimming workouts Monday and Wednesday evenings 7:00pm - 8:00pm.

WHERE: Clinics, bike/run at Tri-Zone, 3380 Cerritos Ave in Los Alamitos; pool swimming will be at Silverado Park in Long Beach.

TOPICS:
January 7th: Orientation, Paperwork, Swim Program Signup, Nutrition Talk, Short Bike Ride
January 14th: Swim Technique Workshop, Brick Workout
January 21st: Running Technique & Injury Prevention Workshop, Brick Workout
January 28th: Stretching & Injury Prevention Workshop, Brick Workout
February 4th: Biking Skills, Brick Workout
February 11th: Swim Technique Workshop, Brick Workout
February 18th: Transition Clinic
February 25th: Race Day! (Optional -- participant is responsible for signing up)

SWIM PROGRAM (optional but recommended): Monday and Wednesday evenings in Long Beach. For insurance purposes, swimmers will need to sign up with US Master's Swimming ($54 for one year). You can sign up for US Master's Swimming online at:

US Master's Swimming

Please make sure you sign up using "Triathlon Training Team" as the Masters Swimming Program.

We love to answer your questions, so please email us with any comments, concerns, or questions we didn't cover.

THANKS, and we look forward to meeting each and every one of you on Saturday, January 7th at 8:00am!








Tri-Zone's Free Beginnner Triathlete Training Program



Whether you are already a swimmer, cyclist, runner, or just thinking about it, Our Give-It-A-Tri training program will help prepare you for our local sprint-distance races. For Fall 2016 our program begins Saturday, September 24th, 8:00am at Tri-Zone. We will be targeting the Turkey Tri at Bonelli Park in San Dimas on November 20th, 2016. The Turkey Tri is a traditional style triathlon with a 1/2 mile open water lake swim, 14 mile bike, and 4.5 mile run. To receive updates via email, just email us at: info@tri-zone.com.





November 20, 2016 - Race Day

Race Day Recap

What a great ending to another successful Give It A Tri program! We had a dozen athletes brave the early morning rain to compete in and finish the race. Congratulations to all. Watch for our next program beginning January 7th, 2017 and targetting the Los Alamitos Race on the Base on February 25th, 2017.

-- Coach Diego & the Tri-Zone Staff



November 12, 2016 - Week 8

Week 8 Recap

Our last Give It A Tri program for 2016 has now ended, time just flew by! This past Saturday we put together a mock up transition area and simulated race transitions while working out. It was challenging but very fun to do so. It was nice to finally put everything together and seeing how the whole processed 'clicked' in the participant's mind. This upcoming weekend most of the participants will be racing the Turkey Tri sprint triathlon. We will be there to cheer you on! Thank you to everyone that volunteered their time to make this program possible, specially Dr. Sean Braithwaite, Jimmy Honda, Amanda Hahn-Peters from Triathlon Training Team, and Erik from Tri-Zone for being a huge help throughout the 8 week program.

-- Coach Diego & the Tri-Zone Staff



November 5, 2016 - Week 7

Week 7 Recap

What an awesome final bay swim in Long Beach for our Give It A Tri program! Some of the participants swum close to a mile! Not only did we just swim, we also went over defensive swimming skills in the water, drafting, and proper in-water starts. Head coach Diego from Triathlon Training Team had everyone working hard and having a great time! For our last get together this upcoming Saturday, we will be doing a live transition mock-up. We finally put everything together to finish up these 8 great weeks of instruction.

-- Coach Diego & the Tri-Zone Staff



October 29, 2016 - Week 6

Week 6 Recap

With not too many weeks to go, we had round two of Jimmy Honda this morning. Jimmy focused on great upper body drills to help with a great posture while you run. In all three sports, good posture and technique is extremely important not only for the greatest efficiency, but also to help with the prevention of injuries. Everyone attending took home a great amount of information to help with their running form. Like always, after the presentation, we all got on our bikes and did a great brick workout which included a 14 mile bike and a 2 mile run. Next week we'll be splashing into the bay for another swim workout.

-- Coach Diego, Jimmy Honda, & the Tri-Zone Staff



October 22, 2016 - Week 5

Week 5 Recap

What a great weekend we had with our athletes during our Give It A Tri program. This weekend we had assistant coach Amanda from Triathlon Training Team provide everyone a great presentation on biking skills. Once she was done with her presentation, we practiced some of them at El Dorado Park. Once back at Tri-Zone, we went for a nice 2 mile run to finish up a perfect Saturday. Next week we will have a great presentation by physical therapist Jimmy Honda, don't miss it.

-- Coach Diego, Coach Amanda, & the Tri-Zone Staff



October 15, 2016 - Week 4

Week 4 Recap

The Give-It-A-Tri athletes took over Bayshore this past weekend with a great swim! With the water being fairly comfortable after a few minutes of swimming, we took the opportunity to practice all sorts of invaluable skills. In water entries, beach starts, and sighting were a few of the skills we practiced. About 50 minutes into the water signaled our time to get out and go for a run. Nice 30 minutes run followed by some good stretching finished off a perfect morning with the team. This upcoming Saturday we will be going over biking skills in detail followed by a bike ride and a run. Don't miss out!

-- Coach Diego & the Tri-Zone Staff



October 8, 2016 - Week 3

Week 3 Recap

We had another great Give It A Tri this Saturday! The morning started off with physical therapist, runner and Ironman triathlete Jimmy Honda doing his running injury prevention clinic. Everyone was really engaged, learning a lot, and asking tons of questions. After a nice 45 minute presentation, we got ready and went on our bike ride to El Dorado Park, where we did a lot of speed work! Once done, we rode back to Tri-Zone for our two loop run (about 1.9 miles). We are now at the half way mark! A lot of great information still to come, including our open water swim class this Saturday at Bay Shore in Long Beach. Don't miss out!

-- Coach Diego, Coach Amanda, & the Tri-Zone Staff



October 1, 2016 - Week 2

Week 2 Recap

This past weekend, we had special speaker Dr. Sean Braithwaite from Braithwaite Chiropractic give a great presentation on proper stretching pre and post exercise, including injury prevention tips. A must for all athletes, specially triathletes. Once done with this hands on active presentation, we all went on a bike ride to El Dorado Park, where Coach Diego and Amanda went over biking skills. Once back at Tri-Zone, the team went for a nice 2 mile jog/run. We can't wait for the next 6 weeks with a lot more information to be shared. Don't miss out on the best free 8 week beginner triathlon clinic!!!

-- Coach Diego, Coach Amanda, & the Tri-Zone Staff



September 24, 2016 - Week 1

Week 1 Recap

Our final Give It A Tri program for 2016 started off stronger than ever. This time, the team is training for the Turkey Tri in November. Orientation started with everyone getting to know the coaches, doing an overview of the program and getting on the bike for a quick 10 mile orientation ride to El Dorado Park and back to Tri-Zone. A beautiful cool breeze with the sun shining made it a perfect morning for a bike ride.

See you all next week.

-- Coach Diego, Coach Amanda, & the Tri-Zone Staff



September 17, 2016

Thank you for your interest in Tri-Zone's free 8 week training program. We are excited to offer the Give-It-A-Tri program and look forward to working with you. Family and friends are invited to join you also. We also have available an optional swimming program. Here are a few details you will need to know about the program:

WHEN: September 24th through November 12, 2016: Clinics, bike and run workouts Saturday mornings 8am to 10:30am; optional pool swimming workouts Monday and Wednesday evenings 7:00pm - 8:00pm.

WHERE: Clinics, bike/run at Tri-Zone, 3380 Cerritos Ave in Los Alamitos; pool swimming will be at Silverado Park in Long Beach.

TOPICS:
September 24th: Orientation, Paperwork, Swim Program Signup, Nutrition Talk, Optional Ride
October 1st: Stretching Workshop, Brick Workout
October 8th: Run Technique & Injury Prevention, Brick Workout
October 15th: Open Water Swim in Long Beach, Run Workout
October 22nd: Biking Skills, Brick Workout
October 29th: Longer Brick Workout
November 5th: Open Water Swim in Long Beach, Run Workout
November 12th: Transition Clinic, Run Workout
November 20th: Race Day! (Optional -- participant is responsible for signing up)

SWIM PROGRAM (optional but recommended): Monday and Wednesday evenings in Long Beach. For insurance purposes, swimmers will need to sign up with US Master's Swimming ($54 for one year). You can sign up for US Master's Swimming online at:

US Master's Swimming

Please make sure you sign up using "Triathlon Training Team" as the Masters Swimming Program.

We love to answer your questions, so please email us with any comments, concerns, or questions we didn't cover.

THANKS, and we look forward to meeting each and every one of you on Saturday, September 24th at 8:00am!


Tri-Zone's Free Beginnner Triathlete Training Program



Whether you are already a swimmer, cyclist, runner, or just thinking about it, Our Give-It-A-Tri training program will help prepare you for our local sprint-distance races. For Summer 2016 our program began Saturday, June 11th, 8:00am at Tri-Zone. We targeted the Semper Tri and Devil Dog Duathlon at Camp Pendleton on August 6th, 2016. The Semper Tri is a traditional style triathlon with a 500 meter open water ocean swim, 30k bike, and 5k run. The Devil Dog Duathlon starts with a 2k beach run instead of a swim, then continues onto the same course as the triathlon. To receive updates via email, just email us at: info@tri-zone.com.


Jul 9, 2016 - Week 5

Week 5 Recap

As the Give-It-A-Tri program starts to get closer and closer to completion, we continue to provide great value for everyone attending. This past weekend, Jimmy Honda, physical therapist, provided the class with a ton of great information for proper strength training to avoid every major running injury. After this great presentation, the crew got on their bikes for a solid 15+ mile ride where we continued to work on speed and cadence while riding. Once back to Tri-Zone, everyone went on to complete a 2 mile run/jog/walk. What a great group of athletes!

Next week we will learn transitions and practice them! Don't miss it!

-- Coach Diego, Coach Cheryl, & the Tri-Zone Staff



Jul 2, 2016 - Week 4

Week 4 Recap

The Give-It-A-Tri program was in full force this past weekend. What a great way to kick off the 4th of July weekend! The team rode to El Dorado Park, where they did multiple laps around the park and worked on variable gearing drills. This drill helps develop different parts of your quadriceps muscle to make you a stronger bike rider. Once done, we rode back to the shop for a nice 2 mile run. Special thanks to Triathlon Training Team for joining us on our ride. This upcoming Saturday we will have physical therapist Jimmy Honda go over proper running skills and exercises to prevent running injuries; this is not a workshop to be missed!

Have a great week!

-- Coach Diego, Coach Cheryl, & the Tri-Zone Staff



June 25, 2016 - Week 3

Week 3 Recap

First open water swim in Long Beach happened this weekend! What a great day! We started with reviewing safety rules when swimming in the ocean, and continued on with how to enter the water, exit the water, sighting, in water starts, drafting, and of course, a lot of good ocean swimming in between. Time just flew by and by the end we had been in the water for over an hour. With good energy left, the team went on and ran 30 minutes, followed with a lot of the great stretching taught by Dr. Sean the previous week.

Special thanks to Erik from Tri-Zone on being there through out the whole swim for much needed on land support!

-- Coach Diego, Coach Cheryl, & the Tri-Zone Staff



June 18, 2016 - Week 2

Week 2 Recap

We have just completed week 2 of the Give-It-A-Tri program. Dr. Sean joined us to teach us the proper technique of stretching. He did an excellent interactive presentation on stretching and core strength exercises for triathletes. Dr. Sean explained that stretching and core strength is a key part of triathlon training. Next, coach Cheryl reviewed bike safety and proper hand signals. We practiced these skills as we rode over to El Dorado Park. Inside El Dorado Park we did Isolated Leg Training. Coach Cheryl taught us the proper pedal stroke. Remember the bottom of the stroke is similar to the motion of scraping mud off the bottom of your shoe. The top of the stroke can be improved by driving your toes and knees forward. Toes relaxed and not pointed. Saturday outside temperatures spiked making the run a hot one.

Coach Cheryl is proud of all the athletes for giving it their all in the heat and completing the run. Remember to always bring water bottles to training sessions to stay properly hydrated.

-- Coach Diego, Coach Cheryl, & the Tri-Zone Staff



June 11, 2016 - Week 1

Week 1 Recap

Tri-Zone's third Give-It-A-Tri 8 week free triathlon training program got off to a great start! This group is training for the Semper Fi Triathlon in Camp Pendleton which will take place on August 6. Today's orientation went very well. After getting through reviewing what is to come for 8 weeks, the group got deeply involved in a mini triathlon Q&A session. Due to heavy mist/light rain, we could not go out for a team ride, so instead, we continued to chat about nutrition, swimming skills, biking skills and running skills. Overall the group was very engaged and ready with tons of great questions. We can't wait for the next weeks to come so we can continue to develop them into great beginner triathletes!

See you all next week.

-- Coach Diego, Coach Cheryl, & the Tri-Zone Staff



June 4, 2016

Thank you for your interest in Tri-Zone's free 8 week training program. We are excited to offer the Give-It-A-Tri program and look forward to working with you. Family and friends are invited to join you also. We also have available an optional swimming program and demo bike program (extra cost). Here are a few details you will need to know about the program:

WHEN: June 11th through July 30th, 2016: Clinics, bike and run workouts Saturday mornings 8am to 9:30am; optional pool swimming workouts Monday and Wednesday evenings 7:00pm - 8:00pm.

WHERE: Clinics, bike/run at Tri-Zone, 3380 Cerritos Ave in Los Alamitos; pool swimming will be in Long Beach.

TOPICS:
June 11th: Orientation, Paperwork, Swim Program Signup, Demo Bike Signup, Nutrition Talk, Optional Ride
June 18th: Stretching Workshop, Brick Workout
June 25th: Open Water Swim in Long Beach, Run Workout
July 2nd: Biking Skill, Brick Workout
July 9th: Run Technique & Injury Prevention, Brick Workout
July 16th: Transition Clinic, Brick Workout
July 23rd: Core Strength Building, Brick Workout
July 30th: Open Water Swim in Long Beach, Run Workout
August 6th: Race Day!
Race Week: Camp Pendleton Semper Tri and Devil Dog Duathlon (Optional -- participant is responsible for signing up)


SWIM PROGRAM (optional but recommended): Monday and Wednesday evenings in Long Beach. For insurance purposes, swimmers will need to sign up with US Master's Swimming ($54 for one year). You can sign up for US Master's Swimming online at:

US Master's Swimming

Please make sure you sign up using "Triathlon Training Team" as the Masters Swimming Program.

DEMO BIKE PROGRAM: The cost of the demo bike for the 8 week program is $80. A road bike will be provided for the duration of the 8 week training and for the race if you are signed up. A bike rental form agreement and a valid credit card must be provided. Availability is limited.

We love to answer your questions, so please email us with any comments, concerns, or questions we didn't cover.

THANKS, and we look forward to meeting each and every one of you on June 11th at 8:00am!


For previous sessions, visit the Give-It-A-Tri Training Archive Tri Express Sprint Triathlon, May 7th, 2016

For Spring 2016 our nprogram began Saturday, March 12th, 8:00am at Tri-Zone. We targeted the Tri Express Sprint Triathlon at Bonelli Park in San Dimas on May 7th, 2016. It is a traditional style triathlon with a 300 meter swim, 13.3k bike, and 5k run. The race is a great introduction to open water triathlons.


April 30, 2016 - Week 8

Week 8 Recap

We didn't let a little rain stop us from reviewing and practicing our transition training with Coach Cheryl. All of the athletes saw great improvement after practicing their transitions multiple times. If you want to decrease your over all time, transitions are a great place to do that with a little practice. Memorize the steps of completing your transitions until it is like clockwork.

Wishing all of this week's racers Good Luck. Enjoy the race and put into practice what you learned.

-- Coach Diego, Coach Cheryl, & the Tri-Zone Staff



April 23, 2016 - Week 7

Week 7 Recap

The Give It A Tri team took over Long Beach this weekend with a great ocean clinic! The day started with some nervous faces...but soon after everyone was doing proper running starts, in water starts, exiting the water, sighting, and overall great swimming as a group. Our NUUN rep was also there giving individual attention to everyone's hydration needs! Once done with the swim, everyone got ready for a nice long jog. It seems everyone has progressed a lot from 6 weeks ago, it was very nice to see.

This weekend coach Cheryl will be going over transitions - you do not want miss this!

-- Coach Diego, Coach Cheryl, & the Tri-Zone Staff



April 16, 2016 - Week 6

Week 6 Recap

We have just completed week 6 of the Give-It-A-Tri program. Saturday's weather was beautiful and it was a great day to be outdoors working out. Everyone is starting to feel another step closer to crossing the finish line. Coach Cheryl started off the session with reviewing the 11 most common USAT rule violations. We learned 1). A cyclist only has 15 seconds to complete a pass on the bike, 2.) You need to leave 3 bike lengths between you and the other cyclist or it is considered drafting, and 3). Helmets must be worn whenever you are riding your bike, before, during and after the race.

Ever wonder why you have certain pains when your run? Physical Therapist Jimmy Honda explained some reasons. He did an excellent presentation on injury prevention, and correcting bio mechanical issues with 20 minutes of exercises a few times a week. Yes, only 20 minutes! Everyone can squeeze 20 minutes into their busy schedule. These exercises can be done anywhere, at your desk at work, while you child is practicing soccer or at home before bed without special equipment. Thank you Jimmy.

Looking forward to seeing everyone at this week's open water swim!

-- Coach Diego, Coach Cheryl, & the Tri-Zone Staff



April 9, 2016 - Week 5

Week 5 Recap

Rain or shine, the Give-It-A-Tri program always keeps going! We had another great weekend for the team. We had the pleasure of Dr. Sean Braithwaite from Braithwaite Chiropractic do a perfect presentation on how to stretch before and after workouts, plus other great core strengthening exercises. After his presentation, we went over safety tips and how to handle the bike while riding in the rain. Due to constant on and off rain, we all went for a nice run and skipped the bike ride.

Only 3 more sessions to go before the big race!

Have a great week,

-- Coach Diego, Dr. Sean, & the Tri-Zone Staff



April 2, 2016 - Week 4

Week 4 Recap

Our fourth weekend of the Give-It-A-Tri program (wow, is it already half over?), was another fun and educational day. We had the pleasure of listening to Dr. Dave speak about his passion on tight hip flexors and making us all feel guilty for sitting too much. He inspired all of us to work on our running posture. However, off to a late start on the bike, we did a few laps at El Dorado working on our bike technique followed by a few laps on the run trail (were you a bucket runner?). I think everyone is getting used to the brick workouts and lots of improvements have already begun.

We look forward to next weeks speaker, Dr. Sean from Braithwaite Chiropractic, who will educate us on keeping our spines healthy with stretches we can incorporate before and after our workouts. Workout lead by Coach Diego.

Have a great week,

-- Gayla, Coach Diego, Coach Cheryl, & the Tri-Zone Staff



March 26, 2016 - Week 3

Week 3 Recap

Our third weekend of the Give-It-A-Tri program was another great success. We started off the morning with the review of overall swimming skills and drills to do in the pool. After the informative clinic, Triathlon Training Team's strength coach Alysha showed everyone a great amount of exercises we can all do to strengthen our core, legs, and overall body. Once the presentations were done, it was time to get on the bike and ride to El Dorado park where we reviewed biking drills. Once back at Tri-Zone, everyone went for a nice 2 mile run/jog/walk. Everyone did a GREAT JOB!

Looking forward to next week when we have Dr. Dave going over common athletic injuries and how to prevent and treat them. Afterward we'll head out for our bike/run brick with the Tri-Zone staff.

Have a great week,

-- Coach Diego, Coach Cheryl, & the Tri-Zone Staff



March 19, 2016 - Week 2

Week 2 Recap

Saturday we completed our second training session of the Give-It-A-Tri Program. Athletes are working their way closer to being ready for race day. Coach Cheryl started the morning with a presentation on cycling information and cycling tips. The information covered was bike safety, rules of the road, hand signals, proper pedal stroke and shifting, just to name a few. The participants were engaged and we had a great Q & A session. The presentation was followed by a ride in El Dorado Park and run on the run path along the bike path. Some athletes even turned it into a brick workout with a race pace run. Special Thanks to the TriDivas and other Bike Angels who came out to assist with the ride.

Next Saturday Coach Diego will be going over swim training and technique, followed by core strength training with Alysha. Then we'll head out for a bike/run workout.

Have a great week,

-- Coach Diego, Coach Cheryl, & the Tri-Zone Staff



March 12, 2016 - Week 1

Week 1 Recap

Hello Everyone,

Our second Give-It-A-Tri program of the 2016 season started off great! After going over the orientation and paperwork, Coach Cheryl (our newest member to the program) went over basic, but crucial nutritional information for our triathletes in the making. Most everyone took advantage of our optional round trip bike ride to El Dorado Park.

Next Saturday the crew will be going over basic biking skills, doing another round trip to El Dorado Park and back to Tri-Zone, followed by a nice jog/run. Don't forget your nutrition and your water bottles!

Have a great week,

-- Coach Diego, Coach Cheryl, & the Tri-Zone Staff



March 9, 2016

Thank you for your interest in Tri-Zone's free 8 week training program. We are excited to offer the Give-It-A-Tri program and look forward to working with you. Family and friends are invited to join you also. We also have available an optional swimming program and demo bike program (extra cost). Here are a few details you will need to know about the program:

WHEN: March 12th through May 6th, 2016: Bike and run workouts Saturday mornings 8am to 9:30am; optional pool swimming workouts Monday and Wednesday evenings 7:00pm - 8:00pm.

WHERE: Bike/run at Tri-Zone, 3380 Cerritos Ave in Los Alamitos; pool swimming will be in Long Beach.

TOPICS:
Week 1: Orientation w/Diego, Paperwork, Swim Program Signup, Demo Bike Signup, Nutrition Talk w/Coach Cheryl, Optional Ride
Week 2: Bike Technique Talk w/Coach Cheryl, Brick Workout
Week 3: Swim Technique and Core Strength Building w/Diego and Alysha, Brick Workout
Week 4: Run Clinic w/Dave, Brick Workout
Week 5: Stretching Workshop w/Dr. Sean, Brick Workout
Week 6: Run Technique & Injury Prevention w/Jimmy, Brick Workout
Week 7: Open Water Swim in Long Beach, Run Workout
Week 8: Transition Overview w/Coach Cheryl, Brick Workout
Race Week: La Tri Series #3 -- Tri Express Triathlon (Optional -- participant is responsible for signing up)


SWIM PROGRAM (optional but recommended): Monday and Wednesday evenings in Long Beach. For insurance purposes, swimmers will need to sign up with US Master's Swimming ($54 for one year). You can sign up for US Master's Swimming online at:

US Master's Swimming

Please make sure you sign up using "Triathlon Training Team" as the Masters Swimming Program.

DEMO BIKE PROGRAM: The cost of the demo bike for the 8 week program is $80. A road bike will be provided for the duration of the 8 week training and for the race if you are signed up. A bike rental form agreement and a valid credit card must be provided. Availability is limited.

We love to answer your questions, so please email us with any comments, concerns, or questions we didn't cover.

THANKS, and we look forward to meeting each and every one of you on March 12th at 8:00am!








Los Alamitos Race on the Base, February 27th, 2016

This time around we trained for the Los Alamitos Race on the Base Triathlon, which consists of a 5k run, 13.1 mile bike, and 200 meter pool swim. Our program started Saturday, January 2nd 2016, for the race on Saturday, February 27th 2016.

Our next free program begins Saturday, March 12th at Tri-Zone. We will be targeting the Tri Express Sprint Triathlon at Bonelli Park in San Dimas. It is a traditional style triathlon with a 300 meter swim, 13.3k bike, and 5k run. The race is a great introduction to open water triathlons.To receive updates via email, just email us at: info@tri-zone.com.


February 20, 2016 - Week 8

Week 8 Recap

Our last Saturday for the Race on the Base "Give-it-A-Tri" program finalized as a great success! We started the morning with a brief final Q&A for the race. Once done with it, we rode our bikes to the park, where once again, with Erik's help, we had an awesome transition practice workout. It sure looked like everyone pushed themselves "extra" hard. We had a really fun time!

Next Saturday (2/27) is Race Day!

Good luck to all of you that are doing the race this weekend! I have truly enjoyed coaching every single one of you and I hope to see you competing in the future!

-- Coach Diego & the Tri-Zone Staff



February 13, 2016 - Week 7

Week 7 Recap

With only one Saturday left for this Give-It-A-Tri program, we did a final chat about swimming during the race, and with a beautiful foggy morning, we headed out to the park for transition training. Erik did an awesome job setting up the transition area, including the bike racks, mount line and dismount line, which gave a realistic setup for how the race will be. We then ran, transitioned into our bikes, and rode the bikes. After four rounds of doing this, everyone really got a hang of transitions, plus a great workout!

Next Saturday (2/20) Coach Diego will be going will be going over final details to prepare for the race. After that we'll head out for more transition practice at El Dorado Park.

Have a great week, and see you again on Saturday.

-- Coach Diego & the Tri-Zone Staff



February 6, 2016 - Week 6

Week 6 Recap

With the Race On The Base less than 3 weeks away, we started getting into more details this past weekend. We started the morning with a great presentation by Jimmy Honda going over upper body stretching which is a great help to keep proper form in both your running and swimming. After that we jumped outside and started going over transitions...we will be practicing transitions for our next two meetings, so do not miss out! We finished the morning with a nice run and a great bike ride where we did a good number of isolated leg drills.

Next Saturday (2/13) Coach Diego will be going into more details about training for and racing in the swim portion of the reverse triathlon. After that we'll head out for our another run/bike brick.

Have a great week, and see you again on Saturday.

-- Coach Diego & the Tri-Zone Staff



January 30, 2016 - Week 5

Week 5 Recap

The Give-It-A-Tri triathletes had another great weekend! The morning started off with a bike conversation that covered biking skills for the every day ride and skills for proper racing during a triathlon event. After the talk, everyone went on a solid run followed by a great bike ride to El Dorado park, where everyone pushed themselves very hard, and followed to a ride back to Tri-Zone. We had a nice group of youth triathletes join us as well, and they also had a blast during the whole workout! We'll be practicing transitions and more swimming chats in the up coming weeks - don't miss out!

Next Saturday (2/6) Jimmy Honda of Fit2Train will be back for an informative session on core strength building. Core strength is important to your swimming, biking, and running, so improving your core strength will help in all three disciplines of triathlon. Following Jimmy, Tri-Zone's own Erik will present a workshop on flat repair. After that we'll head out for our another run/bike brick!

Until next week,

-- Coach Diego & the Tri-Zone Staff



January 23, 2016 - Week 4

Week 4 Recap

Hello Everyone,

Saturday Feb 23rd was a fun day. We had Jimmy Honda (Physical Therapist Extraordinaire) show us some easy but effective stretches to help us keep a proper running form and prevent injury. Everyone got involved in doing the exercises. In preparation for the reverse triathlon, the workout this week started with a run. We did two loops and followed it with a bike. Unfortunately El Dorado Park had a 5K event so we changed up the bike route and rode straight on the river trail to PCH and back. Erik did a good job at going over bike safety signals prior to everyone heading out on the river trail. There were lots of smiles on both the run and ride. See you next week!

Next Saturday (1/30) we will be going over more cycling techniques for training and racing, followed by our bike/run brick.

Until next week,

-- Coach Diego & the Tri-Zone Staff



January 16, 2016 - Week 3

Week 3 Recap

The weeks keep coming, so do the athletes, and everyone continues to get better! We started off our morning showing different swim videos to cover proper breathing, pulling and recovery. This session was more of a \"technical\" learning of better techniques. After 45 minutes of videos and chatting, we got on our bikes and headed to El Dorado Park. Once we got there, we practiced passing each other, just like you would in a race. Everyone really got into it! After four loops of passing, we headed back to Tri-Zone and transitioned into our run. I personally witnessed during both the bike and the run today a much faster pace out of everyone...that is awesome! Keep up the great work as we approach our half way mark!

For the 8:00am Saturday, January 23rd meeting Jimmy Honda will host a running technique and stretching clinic. Following the clinic we will get a taste of the reverse style triathlon by doing our brick as a run followed by the bike.

See you next week,

-- Coach Diego & the Tri-Zone Staff



January 9, 2016 - Week 2

Week 2 Recap

Hello Everyone,

Another successful weekend for the Give-It-A-Tri program. The team received an abundant amount of information from Dr. Sean on proper stretching pre and post workouts, plus great exercises to do for core strengthening. Once the instruction was done, we all headed out to a great bike ride to El Dorado Park where everyone practiced a high cadence workout. Once back to Tri-Zone, it was time for a nice run. Close to two miles went by and everyone was done with the first brick workout of the 8 week session! Have a great week and keep on going! Everyone is doing a great job!

For the 8:00am Saturday, January 16th meeting we will review swim techniques before we head out for another bike/run session!

Have a great week,

-- Coach Diego & the Tri-Zone Staff



January 2, 2016 - Week 1

Week 1 Recap

Hello Everyone,

Our Give-It-A-Tri program started off the 2016 year with a lot of participants ready to expand their knowledge of triathlons. During the orientation we discussed the topics for the next 8 weeks amongst basic triathlon topics. After a good chat, we got on our bikes and did a nice 10 mile ride to El Dorado Park and back to Tri-Zone. It was a beautiful day to be out riding! Everyone had a blast.

This upcoming Saturday (1/9) will be filled with TONS of amazing information from Dr. Sean - you do not want to miss it. After his presentation, we will hit the road for a bike ride and quick little jog. Have a great week and see you at 8 am on Saturday!

Have a great week,

-- Coach Diego & the Tri-Zone Staff



December 10, 2015

Thank you for your interest in Tri-Zone's free 8 week training program. We are excited to offer the Give-It-A-Tri program and look forward to working with you. Family and friends are invited to join you also. We also have available an optional swimming program and demo bike program (extra cost). Here are a few details you will need to know about the program:

WHEN: January 2nd through February 26th, 2016: Bike and run workouts Saturday mornings 8am to 9:30am; optional pool swimming workouts Monday and Wednesday evenings 7:00pm - 7:45pm or 7:45pm - 8:30pm.

WHERE: Bike/run at Tri-Zone, 3380 Cerritos Ave in Los Alamitos; pool swimming will be in Long Beach.

TOPICS:
Week 1: Orientation, Paperwork, Swim Program Signup, Demo Bike Signup, Nutrition Talk, Optional Ride
Week 2: Stretching Workshop w/Dr. Sean Braithwaite, Brick (bike+run) Workout
Week 3: Swim Review, Brick Workout
Week 4: Run Technique & Injury Prevention w/Jimmy Honda of Fit2Train, Brick Workout
Week 5: Bike Technique, Brick Workout
Week 6: Core Strength Building, Brick Workout
Week 7: Swim Review, Transition Clinic
Week 8: Final Race Preparations, Brick Workout
Race Week: Race on the Base Triathlon (Optional -- participant is responsible for signing up)


SWIM PROGRAM (optional but recommended): Monday and Wednesday evenings in Long Beach. Two swim times available, space is limited so you will want to sign up early: 7:00pm or 7:45pm. For insurance purposes, swimmers will need to sign up with US Master's Swimming ($54 for one year). You can sign up for US Master's Swimming online at:

US Master's Swimming

Please make sure you sign up using "Triathlon Training Team" as the Masters Swimming Program. Send us an email at info@tri-zone.com to indicate which swim time you would prefer.

DEMO BIKE PROGRAM: The cost of the demo bike for the 8 week program is $80. A road bike will be provided for the duration of the 8 week training and for the race if you are signed up. A bike rental form agreement and a valid credit card must be provided. Availability is limited.

We love to answer your questions, so please email us with any comments, concerns, or questions we didn't cover.

THANKS, and we look forward to meeting each and every one of you on January 2nd at 8:00am!



Long Beach Triathlon, August 16th, 2015

Our last program ended on August 16th, 2015 with the Long Beach Triathlon. After a short break, we'll be gearing up for the next Give-It-A-Tri training program. Watch this space for more information in September.

Whether you are already a swimmer, cyclist, runner, or just thinking about it, Our Give-It-A-Tri training program will help prepare you for our local sprint-distance races. They are fun events with typically around a 1/2 mile swim, 10 mile bike, and 3 mile run.

To receive updates via email, just email us at: info@tri-zone.com.


August 16, 2015 - Race Day

Race Day Recap

Our Give-It-A-Tri program has officially ended after 8 weeks of great workouts, clinics, and a lot of knowledge shared amongst everyone. We ended the last class with a great ocean swim (1.4 miles) followed by a great 3 mile run. Everyone was very upbeat and a little bit nervous about the Long Beach Triathlon just 7 short days away. Fast forward a week, and what a great race for everyone. I saw a lot of smiles, and a LOT of maximized efforts to everyone's limits. I know it was a great showing of what can be done when you push yourself to your limit. I was extremely proud of each of you.

Thank you for taking the time away from your family and friends, and making our Saturday workouts, and for many of you, the Tuesday swims at SPLASH. I truly hope you have enjoyed this great program, and that each of you took something of value from it.

Special thanks to Dr. Sean Braithwaite of Braithwaite Chiropractic, an avid triathlete himself as well as our excellent coach for stretching and strengthening exercises; Jimmy Honda of Los Alamitos Orthopaedic & Sports Physical Therapy for great seminars on injury prevention and running technique, and Matt Widzer from Level 6 Triathlon for very informative clinics on race preparation and triathlon transitions.

Keep going strong!

-- Coach Diego and the Tri-Zone Staff



August 8, 2015 - Week 8

Week 8 Recap

Wow, the last 8 weeks have gone by incredibly fast. Our Give-It-A-Tri was back in Long Beach for the final ocean clinic before the race, followed by a run along the beach path. We'd like to wish all of our Give-It-A-Tri athletes the best of luck next Sunday!

Race day is next Sunday! Remember to go over your checklist and get to the race early so you have plenty of time to prepare, both.

-- Coach Diego and the Tri-Zone Staff



August 1, 2015 - Week 7

Week 7 Recap

Our Give-It-A-Tri program had another great weekend clinic. This past Saturday, Jimmy Honda took the time to go over great tips on how to properly position your body for a faster run, and went over other great exercises to become more flexible. The team followed up with a nice hard ride to El Dorado Park, 4 hard loops around it, and back to Tri-Zone, where everyone practiced their transitions into a solid 2 mile run. I can see everyone's improvement from 6 weeks ago, and it is awesome! This Give-It-A-Tri session is fast approaching its conclusion, with only one more clinic to go!

Next weekend we will be meeting in Long Beach for another ocean swim, followed by a nice 2-3 mile run. Have a great week, stay strong, and see you on Saturday.

-- Coach Diego and the Tri-Zone Staff



July 25, 2015 - Week 6

Week 6 Recap

As our Give-It-A-Tri program is getting closer to the end of another successful 8 weeks, we still had a lot of work to get done, and we sure did a lot of it this past Saturday. Matt from Tri-Zone put together a very informative transition clinic with the whole group at El Dorado Park. Matt spoke in detail about how to set up your transitions, what things you should have at the transition, etiquette, and very good tips on how to help you be as fast as possible. Everyone learned a lot! Once the clinic was done, we practiced all transitions, we did a simulated "swim to bike" transition, got on our bikes, rode a lap around the park, and transitioned into a nice short run. Not only was this a great workout, but everyone got to practice it at least 3 times, it was really fun, and it was good to practice this before the race. Only two weekends left!

Next weekend we will have Jimmy Honda with us again to go over different drills, and the following weekend we will do another ocean clinic.

Have a great week,

-- Coach Diego and the Tri-Zone Staff



July 18, 2015 - Week 5

Week 5 Recap

Give-It-A-Tri athletes had another eventful weekend. This time it was time to swim in the bay. There was much information to be covered, and a lot of swimming to be done, and we did great. We went over beach starts, in-water starts, how to properly exit the water during the race, sighting, and many other pieces of great information. Like always, the turnout was amazing, and everyone is continuing to learn, and challenge themselves. After the swim, we met up at the new run path by the beach and went for a nice 2 mile run. What a great day. We are getting closer to the race...only 3 more clinics to go! Keep at it athletes...you are doing a great job!

Next week - Transition Clinic. A detailed presentation of how to set up your transition area for quick transitions, followed by transition practice, a short ride, and a short run.

Have a great week,

-- Coach Diego and the Tri-Zone Staff



July 11, 2015 - Week 4

Week 4 Recap

After a weekend off due to the 4th of July holiday, the Give-It-A-Tri athletes were at it again! This weekend we had our guest speaker Jimmy Honda, a licensed Physical Therapist. Like all of our speakers, Jimmy added some amazing value during his 30 minute lesson. He went over many different ways on how to strengthen various muscles that tie into every part of your running. True to his personality, he kept animated, making everyone practice the exercises. Everyone was not only enjoying the time, buy learning a lot. Once Jimmy was done, we went ahead and started with a nice ride up to El Dorado Park, where we learned the importance of doing ILT (Isolated Leg Training), pedaling with one leg at a time. After many loops around the park, we headed back to Tri-Zone and transitioned into a nice two mile run. Everyone did a really good job -- keep up the great work!

Next week - OCEAN SWIM! A detailed email will be sent out to all of the participants. If you don't already have a wetsuit lined up, stop by Tri-Zone for a rental.

Have a great week,

-- Coach Diego and the Tri-Zone Staff



July 4, 2015 - Week 3

Week 3 Recap

No scheduled workout was held this week due to the 4th of July holiday. We did however have a great turnout for our Saturday shop ride. See you next week!

This upcoming Saturday we will have a a guest speaker talking with us about running technique and injury prevention. After that, we'll head out to Eldorado Park to practice bike technique drills then head back to the shop for a short run.

Have a great week,

-- The Tri-Zone Staff



June 27, 2015 - Week 2

Week 2 Recap

Our second weekend of our Give-It-A-Tri program started with an overview of bike safety and hand signals by Tri-Zone's triathlete mechanic Raul. Next we all got on our bikes and headed towards El Dorado Park, were we regrouped and discussed interval training. Everyone pushed really hard and had a great bike ride. We regrouped before heading back to Tri-Zone. Once back, we went through a preview of the bike to run transition. We headed out to the dirt trail for a short run.

Following the workout, Tri-Zone had their once-a-month tire changing clinic and most everyone stayed for the clinic. It was very well received as most people were really engaged and asked lots of questions. If you missed this great clinic, another one will be offered in July.

This upcoming Saturday we will have a ride scheduled at Tri-Zone at 8:00am. No clinic or special topics will be covered due to the 4th of July holiday. However, we will address any questions or concerns you might be having. The shop will remain closed the rest of the day. This ride is scheduled to be about 10-20 miles and a breakfast will be planned depending on who shows up.

Have a great week,

-- The Tri-Zone Staff



June 20, 2015 - Week 1

Week 1 Recap

Hello Everyone,

We had a great official "first weekend" for the Give-It-A-Tri program, and it was packed with great information. The session started at 8am with Dr. Sean Braithwaite. He had a solid 30 minute presentation of when to stretch, how to stretch and what kind of stretches are necessary to help you stay injury free during your training. After that session, we moved outside to have a special running technique segment put on by Matt, where he broke down proper running into easy to understand terms, with drills to follow. Everyone was very impressed by both sessions. After both sessions, we all jumped on our bikes and we rode to El Dorado Park for a quick introduction to proper cadence, hand signaling, and how to ride behind other riders. We had a great time.

This upcoming weekend, we will have our own mechanic and triathlete Raul, give a more in-depth look into biking skills, and bike safety. This will be followed by a bike ride to El Dorado Park, and a run once everyone is back at Tri-Zone.

Have a great week,

-- Coach Diego



June 13, 2015 - Week 0

First Meeting Recap

What an exciting time it is for Tri-Zone and all of the Give-It-A-Tri participants. We had a great turnout for our orientation. We discussed what the next 8 weeks will look like, went over the events that will be held at Tri-Zone every weekend, and we took the time to discuss the swimming options over at SPLASH in La Mirada. Gayla also took a few minutes to go over the awesome bike rental being presented to each of the participants, and also the wetsuit rental for both our ocean training swims. Towards the end of the orientation, I took some time to go over some very important swimming drills, and proper cadence on a bike (quick demo). The whole class was very engaged, and very eager to get going with the program. I can't wait to help everyone during the next 8 weeks.

-- Coach Diego



June 1, 2015

Thank you for your interest in Tri-Zone's free 8 week training program. We are excited to offer the "GIVE IT A TRI" program and look forward to working with you. Family and friends are invited to join you also. We also have available an optional swimming program and demo bike program (extra cost). Here are a few details you will need to know about the program:

WHEN: June 13th through August 16th, 2015: Bike, run, and open water workouts Saturday mornings 8am to 9:30am; optional pool swimming workouts Thursday evenings 6:30pm - 6:45pm or 7:30pm - 8:15pm.

WHERE: Bike/run at Tri-Zone, 3380 Cerritos Ave in Los Alamitos; pool swimming will be at the Splash! La Mirada Regional Aquatics Center, 13806 La Mirada Blvd in La Mirada.

TOPICS:
Week 0: Orientation, Paperwork, Swim Program Signup, Demo Bike Signup, Nutrition
Week 1: Stretching, Workout
Week 2: Gear, Bike Safety, Workout
Week 3: Workout (optional)
Week 4: Run Technique, Workout
Week 5: Ocean Swim Clinic
Week 6: Bike Drills, Transitions, Workout
Week 7: Run Technique, Final Race Preparations, Workout
Week 8: Ocean Swim, Run Workout
Race Week: Long Beach Triathlon (Optional -- participant is responsible for signing up)


SWIM PROGRAM (optional but recommended): Tuesdays starting June 23rd at the La Mirada Splash Pool. Two swim times available, space is limited so you will want to sign up early: 10 spaces each at 6:30pm or 7:30pm. For insurance purposes, swimmers will need to sign up with US Master's Swimming ($52 for one year). You can sign up for US Master's Swimming online at:

US Master's Swimming

Please make sure you sign up using "Triathlon Training Team" as the Masters Swimming Program. Send us an email at info@tri-zone.com to indicate which swim time you would prefer.

DEMO BIKE PROGRAM: The cost of the demo bike for the 8 week program is $80. A road bike will be provided for the duration of the 8 week training and for the race if you are signed up. The bike is a 2015 Felt Z85 or ZW85 with Shimano 105 components. A bike rental form agreement and a valid credit card must be provided. Availability is limited.

We love to answer your questions, so please email us with any comments, concerns, or questions we didn't cover.

THANKS, and we look forward to meeting each and every one of you on June 13th at 8:00am!
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