Iron Endurance Clinics

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Iron Endurance Clinics

These five-hour learn-while-you-train clinics are designed for athletes of all abilities. Featuring Tri Faster's Lauren Jensen, you will learn from one of the area's top long distance elite triathletes and get a challenging workout.

The following is the list of topics and tentative outlines for the winter of 2008-2009. Stay tuned for more of these in the future.

JAN 11th Topic: Creating a Successful Training Program

9:00 am Lecture (60 minutes)

10:00 am Swimming session (60 minutes) with swim time trial to help you plan your swim training

11:00 am Change clothing/transition time

11:15 am Spin bikes (1 hour, 45 minutes) with lots of ideas of off season sets/workouts you can do

1:00 pm Run on treadmills (45 minutes) with indoor track as a backup

1:45 pm Wrap up

FEB 22nd Topic: Technique - The First Building Block

15 min - Introduction, explanation of importance of technique work

75 min - Swim - freestyle technique work in the pool

15 min - Changing time

60 min - Running form drills and discussion of good running form, short run

15 min - Changing time, set up bikes

120 min - Bike workout including technique drills

Future Topic: Building a Strong Athlete

60 min - Lecture and exercise instruction, must-do strength training for triathletes

10 min - Change for pool

60 min - Swim - with strength building swim drills (bring swim paddles if you have them)

15 min - Changing time

50 min - Hill run on treadmills

10 min - Bike set-up

105 min - Bike workout with strength intervals

Future Topic: Nutrition and Hydration Planning

40 min - Lecture - Race nutrition for triathlons

15 min - Change for pool/hydration check weigh-in

60 min - Continuous swim to simulate swim dehydration

10 min - change time

120 min - Bike workout - with mixed intervals, including leg speed drills and intervals

45 min - Run brick

10 min - Weigh-in and hydration calculation

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