Getting Started with Triathlon

Tri-Zone's Free Beginnner Triathlete Training Program

Whether you are already a swimmer, cyclist, runner, or just thinking about it, we'll help prepare you for our local Los Alamitos Race on the Base Triathlon on February 28th, 2015. It's a fun event with a 3.1 mile run/walk, 13.1 mile bike, and 200 meter pool swim. The entire race is within the Joint Forces Training Base, so there is no automobile traffic on the course.

Even though the program has started, new participants are welcome to begin the program with us at any time.


Feb 14, 2015 - Week 7 Recap

It seems we had another great weekend at Tri-Zone with our bike seminar presented by Heather. Awesome race advise during the sit down version of the morning, and a great race simulation which included transition area rules. The ride was also great, we had a chance to practice a nice "3 loop" simulated race (at least the bike portion). All of you did great!

This Saturday will be our last Saturday (for this 8 week program), so lets finish strong before the race comes along! We will do more race simulations...and we might spend a little bit more time doing so (if your schedule allows...)

Also, do not forget we have TWO more swim sessions. This Thursday coming up, and next week (before the race). We will try and do our best to simulate the race version of the swim during these two sessions...so do your best to try and attend.

Great job everyone!

-- Diego


Feb 7, 2015 - Week 6 Recap

Another great weekend with our "Give it a Tri" team! It seems everyone really enjoyed watching and learning some great new swim drills to try out during your swim sessions. We also started doing some minor interval training on the bike ride, which I think everyone excelled at! We were pedaling really hard! I also saw a lot of great transitions into our run, and even saw some of you running for almost 3 miles - that was awesome! I can tell everyone is getting way stronger on the bike and the run, I hope you are feeling the same way. Only two more sessions to go, so lets make them count! Bike seminar this upcoming Saturday, followed by another brick workout.

Have an awesome week, and enjoy this beautiful summer weather we are having.

-- Diego


January 31, 2015 - Week 5 Recap

Hello Everyone! How glad are we all that we live in SoCal, and in the middle of winter, we get to enjoy 70-80 degree weather to do all of our workouts!!! We had yet another very informative session this past Saturday! Our guest speaker, Jimmy Honda had simple but yet very amazing workouts we can do in comfort of our own homes to improve our overall health. The 20 minutes it takes to do those exercises will do wonders for our running! Let's not forget the fun we all had doing the various passing and drafting drills during our bike ride. I saw everyone pushing themselves to a new level, and I am sure that was as rewarding for you as it was for me. This upcoming Saturday we will have another chance to review more swimming drills (yes...we love them!)

Have a great week, and see you all again soon.

-- Diego


January 24, 2015 - Week 4 Recap

We had another great weekend with our Give it A Tri training group. We had a very informative and helpful overview of biking skills, and biking etiquette provided by Heather. She covered many things, including hand signals while riding outdoors, how to ride with a group of riders, what NOT to do while you are riding with a group of riders, different ways to descend a hill (with and without wind), proper passing during a USAT sanctioned triathlon, so many things. She will do another session soon, make sure to not miss it! After the presentation, we did a nice 20 minute jog and transitioned into our bikes, rode a solid 50 - 55 minutes and called it a day. We also had an opportunity to practice some of the skills during our bike ride from Heather's tips. Everyone really seemed to not only learn valuable information, but had a good time working out as well!

Have an awesome week!

-- Diego


January 17, 2015 - Week 3 Recap

The weather cooperated with us this Saturday, and it seemed everyone had a great time! We took the first 30 minutes of the morning and reviewed key swimming drills to help us achieve a more "fluid" stroke. We then had Gayla do a great overview of transition T1 and T2. From that point, everyone had at least one solid hour of working out! It was great, we rode our bikes to El Dorado Park and did loops around the park. Everyone held the pace they felt the most comfortable with. We then rode back to Tri-Zone and "transitioned" into a nice 10 minute jog. What a great way to start your weekend! Looking forward to seeing you this Thursday, Saturday, or both!

Have a great week!

-- Diego


January 15, 2015 - Thursday Swim Workout

We had a great turnout for our 6:30 pm group and everyone had a blast!!!

-- Diego

January 10, 2015 - Week 2 Recap

Hello All! We had another successful Saturday event this past weekend. Dr. Sean M Braithwaite of Braithwaite Chiropractic provided everyone with great stretching techniques, and very important core body exercises. Everyone seemed a lot more flexible after 30 minutes! What an awesome way to start a Saturday morning! The weather on the other hand was not so nice and helpful. The rain did not stop, which forced us to cancel our bike ride. We had a lot of bummed riders, including myself. Looking forward to a possible full swim session this Thursday 1/15, where I will start doing a video analysis for the swimmers that would like one. Have a great week and we'll see you on the 15th, 17th, or both

-- Diego



January 3, 2015 - Week 1

First Meeting Recap

Thank you all for taking the time and showing up to our first "Give it A Tri" program. We had an amazing turn out, and many great things were covered, including what our overall plan will be for the next 7 weeks. We also spoke about the swim lessons starting this Thursday at the SPLASH! pool in La Mirada. Besides fun triathlon talks, we also filled out some key required paperwork (waivers, athlete questionnaire, and reserving your spot for the Thursday swim). Gayla shared the exciting NEW bike rental program. An awesome, affordable program to have a really nice brand new FELT bike to train and race with! Can not wait for this Saturday morning to not only train with all of you (45 minute bike ride!!!) and to have our guest speaker go over the amazing benefits of stretching! Have a great week!!!

-- Diego



Our nutrition talk this past Saturday with was based around eating properly daily, hydrating well before/during/after exercise, and learning how to eat to recover. We learned that by integrating healthy whole foods into our diets, we prepare our bodies to perform well by giving them proper vitamins/minerals/proteins/and carbohydrates to sustain the training we are asking of it!

Hydrating before/during/and after exercise lubricates the joints/tissues/organs, regulates your core body temperature, and maintains proper metabolic function. As we now know, your energy levels are based on your metabolic rate! So hydrating and eating properly are important to feel good to exercise! Some numbers to remember:

-Daily drink half your body weight (in ounces) of water!
-2 hours before exercise drink 16-20oz of water
-15-30 minutes drink 6-10oz of water
-During exercise: 4-10 oz every 15-20 minutes
-After training: 20-24 oz per lb of body weight lost

Fueling during exercise lasting 60 minutes or more, a sport drink or gel, will help keep your body and brain working properly, so you don't BONK! Recovering is also important! It is recommended for endurance athletes to eat a 3:1/4:1 ratio of carbs/protein meal to replace/refuel/recover from exercise lasting 90 minutes or more.

-- Heather



December 29, 2014 - Week 0

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: Jan 3rd through Feb 21st 2015: Bike/run workouts Saturday mornings 8am to 9:30am; optional 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; swimming will be at the Splash! La Mirada Regioinal Aquatics Center, 13806 La Mirada Blvd in La Mirada.

TOPICS: 1st week Orientation, Paperwork, Swim Program Signup, Demo Bike Signup, Nutrition 2nd week Stretching, Workout 3rd week Swim Technique, Transitions, Workout 4th week Bike Technique, Workout 5th week Run Technique, Workout 6th week Swim Technique, Workout 7th week Bike Technique, Workout 8th week Run Technique, Final Race Preparations, Workout 9th Week Race on the Base Reverse Triathlon (Optional -- Participant is responsible for signing up)

SWIM PROGRAM (optional but recommended): Thursdays starting Jan 8th 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). To help offset the cost of the Master's membership, Tri-Zone will give you a $25 Gift Certificate that can be used in-store. You can sign up for US Master's Swimming online at:

https://www.usms.org/reg/register.php?newMember=1&step=persInfo

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 January 3rd at 8 am- TRI-ZONE STAFF
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