Give It A Tri Training Program Winter 2019 - Los Alamitos Race on the Base

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 2019 our program begins Saturday, January 5th, 8:00am at Tri-Zone. We will be targeting the Race on the Base on Saturday, February 23rd, 2019. The Race on the Base is a sprint-length reverse-style triathlon which consists of a 5k run, 13.1 mile bike, and a 200 meter swim in the base's heated pool. To receive updates via email, just email us at: info@tri-zone.com.





Feb 16, 2019 - Week 7 Recap

The City of Los Alamitos Recreation and Community Services department and the Race Director of the Race on the Base did a presentation of parking logistics (ARRIVE EARLY), course description targeting some key turns, transition layout, swim rules, and a peek at the medal (Its a Nice one!)

After the presentation, the weather finally gave us a break to ride to El Dorado Park for our transition clinic. Upon arrival, everyone setup their transition areas. Gayla critiqued the setup making several changes and suggestions (Keep It Simple). After a first round of running and biking, we reset our transition areas to do a run-bike-"swim"-run-bike. Some key information from this exercise included position of bike, helmet layout, cycling shoes, and know your spot by landmarks outside the transition area. It was a fun but hard workout.

Coming Up RACE DAY!! On Feb 23rd, Tri-Zone will have a booth in the transition area. Please come by to say hi and release some pre race jitters by chatting with other athletes. Our booth will be setup prior to transition opening and we plan on being there through the end of the event.

Post Race Party at Tri-Zone -- Come by the shop after your race that day and tell us how your event went. We will have a slide show of pictures from our training as well as snacks and would love to hear about your race experience.

See you next week at the race!

-- Gayla, Raul, R2, Skyler, Katie, and the Tri-Zone Staff.


Feb 9, 2019 - Week 6 Recap

Back luck with the rain again this week kept us from doing our transition clinic at El Dorado Park, but we did get a very informative presentation from Coach Jon Yance of Area 3 Endurance. Coach Jon went over many aspects of developing a good running form. Following the presentation the sun came out and we were able to go outside with Coach Jon to have him record our running form. He will analyze the recordings and get back with each of us individually with recommendations on improving our form.

On Saturday Feb 16th, we will meet at 8:00am at Tri-Zone for a race clinic presented by the Race on the Base Race Director along with representatives from the City of Los Alamitos Recreation and Community Services department. They will cover the course overview and answer any questions you have regarding the race. After the presentation, we will once again try to do the transition clinic, so make sure you bring your transition gear bag for the run-ride-run-ride adventure.

See you next week!

-- Gayla, Raul, R2, Skyler, Katie, and the Tri-Zone Staff.


Feb 2, 2019 - Week 5 Recap

Rain prevented us from heading outside for a workout, so we took advantage of the indoors and did a quick rundown of bike maintenance, but spent most of our time practicing changing tires. Raul took us step by step through the process, focusing on how to remove a tire with tire lever(s), checking where the tube might have gone flat, how to use a tire lever properly when putting the tire back on, and using a CO2 cartridge to inflate the tire.

Next, Gayla covered the gear needed for the transition clinic next week. We then did some shifting demonstrations and practicing on stationary trainers. Following our presentations, Skyler and Briana lead the group in some stretches.

On Saturday Feb 9th, we will meet at 8:00am at Tri-Zone for a running gait analysis workshop by coach Jon Yance of Area 3 Endurance. Following the workshop at 8:30am, we will head to El Dorado Park for our transition clinic. Make sure you bring your transition gear for this clinic (Bag, towel, running shoes, running cap or glasses, water bottle, nutrition). This is a perfect opportunity to practice your nutrition plan for race day as well as making sure you have all the necessary items for a successful race.

See you next week!

-- Gayla, Raul, R2, Skyler, Katie, and the Tri-Zone Staff.


Jan 26, 2019 - Week 4 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.

Following Jimmy's presentation, the group headed out to El Dorado Park for a few laps around the back side, then back to Tri-Zone for a couple running laps at the Coyote Creek park.

On Saturday Feb 2nd, we will meet at 8:00am at Tri-Zone for a bicycle maintenance and gear talk, followed with our bike/run brick workout.

See you next week!

-- Gayla, Raul, R2, Skyler, Katie, and the Tri-Zone Staff.


Jan 19, 2019 - Week 3 Recap



Our meeting today started with a quick run along the Coyote Creek Park trail. Following the run, Gayla gave a presentation on nutrition, focusing on what you will want on race day and stressing the importance of practicing your nutrition before race day. She covered electrolytes added to your water in the form of a tablet, creating an energy source through carbohydrates from powder added to water, gels, waffles, sports jelly beans, or gummy pieces. She also covered additional electrolytes and when they might be needed, recovery drinks and sports bars.

Following Gayla's presentation, the group headed to the JFTB pool for swim training with Coach David Light. Coach Light started with a warm up to work on breathing skills and freestyle learned last week. He added technique for backstroke, breaststroke, and one arm butterfly. Of which these strokes are commonly used in Master swim practices and good for working other parts of the body. He then simulated rough water for the athletes to swim through to experience the sensation. Two lanes were then combined to practice passing under the lane line and returning down the other side.

On Saturday Jan 26th, we will meet at 8:00am at Tri-Zone for a running technique and injury prevention workshop by physical therapist Jimmy Honda. Jimmy is a triathlete and marathoner whose day job as a physical therapist gives him extensive experience with the types of injuries that endurance athletes can sustain, and the best ways to prevent them.

See you next week!

-- Gayla, Coach Light, and the Tri-Zone Staff.


Jan 12, 2019 - Week 2 Recap



Our meeting today started with a quick run along the Coyote Creek Park trail. Following the run, Gayla gave a presentation on triathlon gear, focusing on what you will want on race day. She covered triathlon clothing, explaining triathlon vs cycling shorts, and one piece vs two piece triathlon outfits. She then set up a mock transition area, starting with removing all her items from her transition backpack and setting them up in a logical, compact arrangement. She discussed race numbers and race number belts, sleeveless triathlon tops with arm warmers (a triathlete classic!), and when you would want a swim cap for this race.

Following Gayla's presentation, the group headed to the JFTB pool for swim training with Coach David Light. We pretty much filled our side of the pool, 9 lanes with about 5 swimmers per lane. Coach Light started with basic breathing exercises at the side of the pool. After that, he had the swimmers do balance drills and alternating breathing practice. The swimmers practiced with kickboards and pull bouys while Coach Light critiqued their swimming form.

Next week we will be meeting at 8:00am at Tri-Zone. Since we're going to the pool again, we'll start out with a short run. Then Gayla will be presenting a hydration and nutrition clinic. About 9:15am we will head as a group over to the JFTB pool for some more swim practice with Coach David Light.

See you next week!

-- Gayla, Raul, Raul B., and Briana.


Jan 5, 2019 - Week 1 Recap



Today we started our first Give It A Tri Program of 2019. The Race on the Base is always a very popular event, and we had record turnout for our first meeting. We started by taking care of the paperwork. Gayla did a quick synopsis of the program, then Dr. Sean Brathwaite of Braithwaite Chiropractic gave an injury prevention workshop that focused on stretching to help prevent the most common training-related injuries. After that, the group headed out on their bikes for a short familiarization ride to El Dorado park and back, followed by a short run along the Coyote Creek Park.

Next week we will be meeting at 8:00am at Tri-Zone. We're starting out with a quick discussion of the gear you'll need for successfully training for your triathlon. After that, we'll head over to the JFTB pool for some swim practice with Coach David Light.

See you next week!

-- Gayla, Raul, Raul B., Katie, Skyler, and Briana.


November, 2018

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. Here are a few details you will need to know about the program:

WHEN: January 5th through February 23rd, 2019: Clinics, bike and run workouts Saturday mornings 8am to 10:30am.

WHERE: Clinics, bike/run at Tri-Zone, 3380 Cerritos Ave in Los Alamitos; weekday evening and Saturday practice pool swims at the JFTB pool in Los Alamitos.

TOPICS:
January 5th: Orientation and Paperwork, Stretching and Injury Prevention Workshop, Brick Workout
January 12th: Gear Talk, Practice Swim at JFTB Pool
January 19th: Nutrition Talk, Practice Swim at JFTB Pool
January 26th: Running Technique and Injury Prevention Workshop, Brick Workout, Flat Tire Workshop
February 2nd: Bike Maintenance/Gear Talk, Transition Clinic, Brick Workout
February 9th: Transition Practice
February 16th: Race Prep Clinic with the City of Los Alamitos Recreation Department
February 23rd: Race Day! (Optional -- participant is responsible for signing up)

Weekday Swim Workouts: Tri-Zone has lanes reserved weeknights from 6:30pm to 7:30pm for the JFTB Master's Swim Program coached workouts. All abilities are invited, and Tri-Zone covers the cost for Give It A Tri participants. The Master's Swim Program is a great way to get to the next level with your swimming; visit MWR Aquatic Training Center for more information.

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, January 5th at 8:00am!
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