Give It A Tri Training Program

Tri-Zone's Free Triathlete Training Program for the 2018 LA Tri Series #3 Triathlon



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 races. For Spring 2018 we will be targeting the LA Tri Series #3 Triathlons at Bonelli Park in San Dimas on Saturday May 12th, 2018. There are two options for distance, the Tri Express with a 300 meter (328 yard) swim, 13.3k (8.25 mile) bike, and 5k (3.1 mile) run, and the Championship distance with a 500 meter (547 yard) swim, 39k (24.25 mile) bike, and 10k (6.2 mile) run. These races are a great introduction to open water triathlons.

To join the program and receive updates via email, just email us at: giveitatri@tri-zone.com.


Tri-Zone's free Give It A Tri Program would not be possible without the support of our subject area experts:

Coach David Light, David Light Fitness
Coach Jon Yance, Area 3 Endurance
Dr. Sean Braithwaite, Braithwaite Chiropractic
P.T. Jimmy Honda, Licensed Physical Therapist
The Beach City Divas Tri Club



April 21, 2018 - Week 6 Recap

Coach Jon Yance of Area 3 Endurance was with us this week to conduct a running technique workshop and to record and assess everyone's running form. We first headed out for a ride down the Coyote Creek bike path. After we got back, Coach Jon ran alongside each athlete to record their running form. He will then review each recording and contact everyone individually with his analysis.

Next week we will be meeting at 8:00am at Tri-Zone for a race prep workshop to make sure everyone is geared up and mentally prepared for the race coming up in two weeks.

See you next week!

-- Coach Jon Yance, Gayla, Raul, Raul B., Katie, and Skyler.


April 14, 2018 - Week 5 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. There was an event at the park, though, so we continued along the bike path to Liberty Park where we turned around and headed back to Tri-Zone.

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

Next week we will be meeting at 8:00am at Tri-Zone for a running clinic with Coach Jon Yance of Area 3 Endurance. We will split into groups with some riding while the others are working with Coach Jon.

See you next week!

-- Raul, Raul B., Katie, Skyler, and Coach Cheryl.


April 7, 2018 - Week 4 Recap

Today we met at the Bayshore swim area for open water swim practice with wetsuits. We all entered the water to get acclimatized to the water. It started out cold, but was more comfortable once the thin layer of water in the wetsuit warmed to body temperature. Coach David Light had us practicing water entries, sighting, breathing, and exiting the water.

After the open water swimming clinic, the group ran along the paved beach trail for a nice swim/run brick.

Next week we will be meeting at 8:00am at Tri-Zone for a stretching and strength training workshop with Dr. Sean Braithwaite, followed by our regular bike/run brick workout.

See you next week!

-- Coach David Light, Raul B., Katie and Skyler.


March 31, 2018 - Week 3 Recap

Physical Therapist Jimmy Honda started off the day with a presentation on common running injuries and their associated prevention/rehabilitation exercises. The common injuries that Jimmy covered included low back pain, IT band friction syndrome, patellofemoral pain, shin splints, and plantar fasciitis. For each injury, Jimmy demonstrated strengthening exercises that can be used both to prevent and to help recover from the injury. It was interesting that many of the common injuries could be caused by weak or imbalanced muscles.

After the running injury clinic, the group rode to El Dorado park for some biking drills, then back to Tri-Zone for a few laps of the running trail.

Next week we will be meeting at 8:00am at the Bayshore swim area in Long Beach for open water swimming practice, followed by a run along the beach path.

See you next week!

-- Gayla, Briana, Katie and Skyler.


March 24, 2018 - Week 2 Recap

Coach Cheryl started off today's program with a nutrition and hydration talk. She covered the basics of pre-race nutrition both the day before and the day of the race, as well as during and after the race. Gayla was next up and demonstrated a wide selection of endurance nutrition products. She went over the different kinds of drink mixes, energy gels, energy chews, salt capsules and other supplements. We then reviewed the race checklist and the different types of equipment on it.

After the nutrition clinic, the group headed over to the JFTB pool for some practice putting on, swimming in, and taking off wetsuits. Coach David Light discussed the differences between swimming with and without a wetsuit, including bouyancy and proper wetsuit stroke technique.

Next week we will be meeting at 8:00am at Tri-Zone for a our running technique and injury prevention workshop with physical therapist Jimmy Honda.

See you next week!

-- Gayla, Coach Light, Coach Cheryl, R2, Briana, Katie and Skyler.


March 17, 2018 - Week 1 Recap

What a great start to the latest Give It A Tri progam. Our current group gathered at Tri-Zone early Saturday morning to begin an 8 week training program culminating with the LA Tri Series #3 on May 12th. 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 swim sessions, one at the JFTB pool and one at the Long Beach Bayshore swim area.

Next up was Coach Cheryl from the Beach City Divas Tri Club. Cheryl, a veteran of triathlons of all distances from sprint to full, gave a great slide presentation covering cycling basics, including what to wear, helmets and how to properly adjust them, reflective items and lights, hand signals, and bike trail etiquette.

We then split up into two groups, with those who plan on doing the longer distance Championship race heading out with Raul B. (R2 for short) and Coach Light for a 18 mile ride down to the beach and back up to El Dorado Park, while the group doing the Tri Express race went with Gayla, Briana, and Katie for an 8 mile ride through El Dorado Park to familiarize them with our normal route. Afterwards, both groups headed up to the Coyote Creek Park trail for a few out and back loops.

Next week we will be meeting at 8:00am at Tri-Zone for a hydration and nutrition clinic, then we will head over to the JFTB pool for some wetsuit swimming practice with Coach Light.

Great job everyone!

-- Gayla, R2, Briana, Katie, and Coach Light.


March 2018

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 17th through May 12, 2018: Clinics, bike and run workouts Saturday mornings 8am to 10:30am.

WHERE: Clinics, bike/run at Tri-Zone, 3380 Cerritos Ave in Los Alamitos; swim sessions will be at the Los Alamitos JFTB pool and at the Bayshore swim area in Long Beach.

TOPICS:
March 17th: Orientation, bike safety talk, bike/run brick workout
March 24th: Nutrition clinic at Tri-Zone followed by pool practice with wetsuits at the JFTB pool
March 31st: Running technique & injury prevention workshop, bike/run brick workout
April 7th: Open water swim clinic at the Bayshore swim area followed by a run workout
April 14th: Stretching and strength training workshop, bike/run brick workout
April 21st: Run technique & running gait analysis, brick workout
April 28th: Race prep workshop, brick workout
May 5th: Transition clinic
May 12th: Race Day! (Optional -- participant is responsible for signing up)

Optional swim program: we will have two lanes reserved at the JFTB pool for the Give It A Tri program on Wednesday and Friday evenings, 6:30pm to 7:30pm during the 8 week program. Cost is $5 per swim and includes group coaching by the master's swim program staff.

Optional demo bike program: we have a selection of Felt road bikes that are available to rent during the 8 week program. If you are interested, please check with us at the first meeting for details.

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, March 17th at 8:00am!
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