2014 ggtc im info mtg presentation

2014 Ironman Group Training2014 Ironman Group Training

Information MeetingInformation Meeting

January 13, 2014January 13, 2014With With

TRIFINITI EnduranceTRIFINITI Endurance

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Previous Ironman

Previous Ironman GroupsGroupsThe Coaches

The CoachesProgram Objectives

Program ObjectivesProgram Overview

Program OverviewPeriodized Schedule

Periodized ScheduleStrength Periodization

Strength Periodization

Event/Race

Event/Race Recommendations

RecommendationsCostCostContact

Contact© 2014 TRIFINITI www.trifiniti.com

Pre

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Pre

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Trai

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• 2004 SF Tri 2004 SF Tri ““IronmooIronmoo””

• 2005 SF Tri 2005 SF Tri ““IronbratsIronbrats””

• 2005 GGTC IMBrazil2005 GGTC IMBrazil

• 2006 SF Tri 2006 SF Tri ““IronmooseIronmoose””

• 2007 GGTC IM CDA2007 GGTC IM CDA


• 2008 SF Tri 2008 SF Tri ““IronspudsIronspuds””


• 2010 GGTC IM St George/CDA/Canada2010 GGTC IM St George/CDA/Canada


• 2013 GGTC IM Lake Tahoe2013 GGTC IM Lake Tahoe

© 2014 TRIFINITI www.trifiniti.com

Coa

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DuaneDuane““Coach D” Franks

Coach D” Franks

DoretteDorette““Coach D2” Franks

Coach D2” Franks


Duane Duane ““Coach DCoach D”” GGTC Founding Member Trifiniti Founder 33 year triathlon veteran 22 time Ironman (10:09 in Kona), USAT AA, USAT Double Centurion, Team USA, top AG 2009 Ultraman Hawaii finisher Coaches athletes of all abilities Contributing author for Triathlete Magazine Coach 300+ athletes to successful IM

finishes USAT Level 2 Certified Coach ACSM Fitness Director Masters Degree in Exercise Physiology 30 years of professional fitness management


Dor

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Trifiniti Endurance and Nutrition Coach

GGTC Track coach, 6 yrs.

14 year triathlon competitor

Head Coach Nike Women’s Marathon

The San Francisco Aids Foundation

2010 Canada Ultraman finisher

2011 Team USA

5-time IM finisher

Trifiniti Power cycling instructor

Certifications USAT certified level 1 coach, USA Track &

Field, RRCA

Registered Dietitian (March 2015) Sports Nutrition

Whole food, plant-based


Targ

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Train

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Accommodating most

Accommodating most

all Ironman Distance

all Ironman Distance

events!events!Ironman Coeur d’Alene

Ironman Coeur d’Alene

Ironman Lake Tahoe

Ironman Lake TahoeIronman Cozumel

Ironman CozumelAnd others in between!

And others in between!

Does your Ironman fall

Does your Ironman fall

between February 3 –

between February 3 –

November 30?

November 30? Then we’ve got you

Then we’ve got you covered!covered!


Pro

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Feb 3 Feb 3 November 30, November 30, 20142014Feb 3: Ironman Coeur Feb 3: Ironman Coeur

d’Alene/Nice, Vineman Full, d’Alene/Nice, Vineman Full, Lake Tahoe, Cozumel, etc.Lake Tahoe, Cozumel, etc.

Programs lead to Programs lead to Wildflower Long CourseWildflower Long Course

April 7: 2April 7: 2ndnd start date for start date for Ironman Lake TahoeIronman Lake Tahoe

May: Transition month for May: Transition month for Ironman CozumelIronman Cozumel

June 16: 2June 16: 2ndnd Ironman Ironman Cozumel Start DateCozumel Start Date


Program ObjectivesProgram ObjectivesHave funHave fun

Expand on your Expand on your current knowledge, current knowledge, skills and ability to skills and ability to train and racetrain and race

Arrive to the starting Arrive to the starting line physically, line physically, emotionally and emotionally and mentally preparedmentally prepared

Develop life long Develop life long friendshipsfriendships

Finish!!Finish!!© 2014 TRIFINITI www.trifiniti.com

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Individual Athlete -Coach Individual Athlete -Coach ConsultationConsultation• Define goals and objectives Define goals and objectives

• Establish training levelsEstablish training levels

Daily Workouts via Training Peaks Daily Workouts via Training Peaks • 3-Levels within each training modality3-Levels within each training modality

• Monthly plan uploadMonthly plan upload

• Monthly Scheduled Check-in’s & review of Monthly Scheduled Check-in’s & review of trainingtraining

Group WorkoutsGroup Workouts• Minimum of 1 each monthMinimum of 1 each month

• SAG/SupportSAG/Support

Individual heart rate, power, and Individual heart rate, power, and pace zonespace zones

Access to Coaches Access to Coaches • Email & Phone Email & Phone


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4 Clinics/workshops (customized)4 Clinics/workshops (customized)• Nutrition 101 for Triathletes & Nutrition 101 for Triathletes &

Periodization, injury prevention & Sports Periodization, injury prevention & Sports Medicine, Open Water (cold water Medicine, Open Water (cold water adaptation), IM Transition Clinic, IM Race adaptation), IM Transition Clinic, IM Race StrategyStrategy

• Logistics for the traveling triathlete, swim Logistics for the traveling triathlete, swim and run video analysisand run video analysis

• Tahoe Training Camp (approx. 6-8 Tahoe Training Camp (approx. 6-8 weeks before IM)weeks before IM)

Ironman Training Google & Ironman Training Google & Facebook GroupsFacebook Groups

Integration of GGTC Club programsIntegration of GGTC Club programs• Track & social rides/runsTrack & social rides/runs

DiscountsDiscounts• Power Cycling, Personalized Nutrition, Power Cycling, Personalized Nutrition,

1:1 Coaching and other services.1:1 Coaching and other services.

• Athlete Sponsor BenefitsAthlete Sponsor Benefits

• Rudy Project, Xterra, Generation UCAN Rudy Project, Xterra, Generation UCAN Jaybird, Karbon Speed Race WheelsJaybird, Karbon Speed Race Wheels


What

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Typical 25 week

Typical 25 week training :training :199,000 yards of

199,000 yards of swimmingswimming3,060 miles of cycling

3,060 miles of cycling714 miles of running

714 miles of running930 reps of weights

930 reps of weights134,392 Calories

134,392 Calories


2014

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Base: ~ 2-3 months Base: ~ 2-3 months 10-12 hours/week10-12 hours/week

Builds: ~ 2 monthsBuilds: ~ 2 months13-16 hours/week13-16 hours/week

Peak: ~ 3 weeksPeak: ~ 3 weeks 15-20 hours/week15-20 hours/week

Progression:Progression:3 week builds followed by one week 3 week builds followed by one week

recovery recovery

3 week taper leading into IM 3 week taper leading into IM


Str

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Str

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ng Periodization Strength Periodization Strength Program via PT on the Net:Program via PT on the Net:

Anatomical Adaptation Anatomical Adaptation Phase Phase

Maximum Strength Phase Maximum Strength Phase

Muscular Endurance Muscular Endurance Phase Phase

Tri Specific Maintenance Tri Specific Maintenance Phase Phase


Speci

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sSet-backsSet-backs• Injury/illness

Injury/illness• TravelTravel• Family

Family


Program CostsProgram Costs $300 for 12-week session

$600 for full 24-weeksProrate dep. on start date.


What’s Next?What’s Next?Email [email protected] [email protected]

Join the GGTC IM Google GroupJoin the GGTC IM Google Group• https://groups.google.com/d/forum/

2014ggtcimgroup-trifiniti

Athlete Questionnaire – found on Google Athlete Questionnaire – found on Google GroupGroup

PaymentsPayments

Schedule ConsultationSchedule Consultation


““ Any

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“I don’t see our business as simply putting on triathlon events. In reality, we are in the business of fulfilling dreams.” -- Graham Fraser, Former President, Ironman North America


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OverallOverall Have been in triathlon or multi-Have been in triathlon or multi-

sport athletics for less than 2 sport athletics for less than 2 years.years.

Only goal is to finish feeling good Only goal is to finish feeling good in a time between 15 to 17 hours.in a time between 15 to 17 hours.

Have non-competitive aspirations Have non-competitive aspirations in training and racing.in training and racing.

Plan to train an average of 12-14 Plan to train an average of 12-14 hours each week.hours each week.

Have an extensive history of Have an extensive history of muscular-skeletal training related muscular-skeletal training related injuries.injuries.


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OverallOverall Have been in triathlon or multi Have been in triathlon or multi

sport between 2-3 years.sport between 2-3 years. Goal is to finish the Ironman Goal is to finish the Ironman

feeling good in a time of 12-14 feeling good in a time of 12-14 hours.hours.

Have some competitive Have some competitive aspirations to finish well within aspirations to finish well within the age group but not expecting the age group but not expecting a top 25% placing.a top 25% placing.

Plan to train an average of 15-16 Plan to train an average of 15-16 hours each week during the hours each week during the summer months.summer months.

Have not experienced training-Have not experienced training-related (overuse) injuries within related (overuse) injuries within the past 60-90 days.the past 60-90 days.


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OverallOverall Have been in triathlon or multi sport Have been in triathlon or multi sport

longer than 3 years.longer than 3 years. Have completed at least one full Have completed at least one full

Ironman distance event or 3 half Ironman distance event or 3 half Ironman events in past 2 years.Ironman events in past 2 years.

Goal is to finish the Ironman in less Goal is to finish the Ironman in less than 12 hours.than 12 hours.

Have competitive aspirations to finish Have competitive aspirations to finish well (top 20%) within the age group.well (top 20%) within the age group.

Plan to train an average of 16-21 Plan to train an average of 16-21 hours each week during the summer hours each week during the summer months.months.

Have not experienced training-related Have not experienced training-related (overuse) injuries within the past 30-(overuse) injuries within the past 30-60 days.60 days.


2014 ggtc im info mtg presentation

Sports

ggtc im cda

ggtc im lake tahoe

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ggtc im st georgecdacanada

im race strategylogistics

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training peakscustomized

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