Help Clients With Triathlon Training – Generate Revenue – Part 6 and more...


Help Clients With Triathlon Training – Generate Revenue – Part 6

20140720 0357 2 199x300 Help Clients With Triathlon Training – Generate Revenue – Part 6

The sport of Triathlon is on the rise with three times as many races popping up across the country. The greatest increases in participation are seen in the 30+ age group as this demographic is looking for a personal challenge and a way to stay in great shape. The swim, bike, run event is cross-training at its best and offers a healthy, active and fun culture and community. Have you suggested triathlons to your clients? How about running a triathlon training group? Send this information and the information in this series to your clients to see if there is interest and then decide how you can both help your clients reach their goals with triathlon training and help yourself generate some extra revenue!

When someone decides to complete a triathlon, they are often overwhelmed with where to start and how to balance three separate events. This series will provide your clients with everything they need to know to get to the finish line of a Triathlon and get in great shape through the process.

Today, we finish our Triathlon Training Series. Your clients should now feel they have the tools to conquer their first Swim/Bike/Run event and the programming guidelines and training tips to reach a personal best. This column will focus on transitions and race day preparations.

Triathlon Transitions:

An often forgotten and neglected part of the triathlon training process, but if transitions are done correctly, it can shave minutes off your final time.  I had a girlfriend who took 8 minutes during one of her transitions and I asked her “What the heck were you doing for 8 minutes?” and she proceeded to tell me about all of her clothing changes, trying to find items, and even deodorant application! Had she been more organized, she would have experienced a much more seamless transition! Having a good transition time requires practice BEFORE race day!

  • Consider each event and what you will want to wear.  trans Help Clients With Triathlon Training – Generate Revenue – Part 6Ideally you want to minimize the clothing changes. Professionals will wear the same clothing from start to finish of a triathlon.  They will often wear some form of Triathlon suit that has a thin shammy to provide comfort on the bike but that they are still able to swim and run in. I will typically wear a thin cycling short and bra top or tank top throughout the whole race so no clothing change is required.  There is a fine line between comfort and speed and sometimes for a shorter event, you can sacrifice comfort to opt for speed.  But for the longer events, you will want to be comfortable so will take the time during transitions to put on items that will make the experience more enjoyable. For example, in a Half Ironman or Ironman distance, I would probably take the time to put on a cycling short with a thicker pad.
  • Organize your transition area on a thin towel (you don’t get a lot of space on the bike racks) in the sequence that makes the most sense.  For example, as you enter your first transition, you will need quick access to your helmet, glasses, cycling shoes so those items should be positioned first. Then in your second transition, you will need to access your running shoes/gear.
  • Practice each stage of your transition.  Imagine coming out of the water and then practice taking off your goggles, swim cap and wet suit.  Then practice quickly putting on your biking gear – helmet, glasses, cleats (or running shoes). Then imagine coming off your bike and practice taking helmet/cleats off….then quickly putting running shoes/gear on.

Tapering:

You want to arrive on race day feeling fresh and fully fueled.  So in the last 1-2 weeks before race day, you want to reduce your volume of training so you feel strong.  You should focus on quality of training vs quantity.  Short, tempo workouts will be perfect and some athletes even take 1-2 days off right before race day. You don’t want to do anything that is going to make your legs feel tired or heavy on race day so no heavy hill, long distance or aggressive workouts.

Before Event Nutrition:

In the last week leading up to the event, drink lots of water – at least 80-100 ounces. A good gauge is that your urine should be light or clear to assure you are fully hydrated.  Eat healthy making sure to consume a lot of fruits, vegetables and healthy carbs – sweet potato, yams, brown rice, whole grain pasta etc.

Day of the Event Nutrition:

Have your usual breakfast 2-3 hours before the event – ideally something easily digestible and remember to drink water.  Don’t eat anything out of the ordinary to avoid any digestion issues.

During the Event Nutrition:

If the event will be less than 2 hours, water and perhaps an energy drink with electrolytes will be sufficient.  If the event will be longer than 2 hours, replenish your Carbs by consuming power gels, banana, energy bars etc.  If you are competing in a long distance event (1/2 Ironman, Ironman), consult with a nutritionist to obtain exact nutritional requirements during the event to help avoid health concerns.

Event Day Preparations:

Get to the event with plenty of time to spare.  I like to get there at least 1 hour before the start of the event.  Remember that the later you arrive, the tougher it will be to get a good transition spot.  Once you arrive, set up your transition spot as you had practiced.  Take some time to get acquainted with the transition area so you know exactly where your spot is and learn where you exit and return on the bike and run portion.  Allow some time to get your body marked, go the restroom, and do a warm-up on your bike to make sure everything is functioning correctly.  Once the event organizer announces the starting time of your waive, get in the water a few minutes before and warmup and check to make sure your goggles are sealed and aren’t leaking.

Social Aspects:

Once you finish, drink water, energy drink and consume some fruits to refuel your muscles immediately.  Be sure to stick around and enjoy all the post event festivities. Share stories with other finishers, take photos and post your accomplishments on social media sites – you might just inspire someone else!

Yours in health, fitness & business,
Sherri McMillan

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THE BUSINESS OF PERSONAL TRAINING SYSTEM

BOPTbooklets 225x300 Help Clients With Triathlon Training – Generate Revenue – Part 6Hey did you know that I wrote the ONLY complete training business  system designed to help you run a million dollar personal training business?!  You can have this same business system that will help you work SMARTER and generate HUGE profits like we do here at Northwest Personal Training. 

The fee to purchase the Business of Personal Training System can be made up within 1 month of increased PT sales and there are NO recurring franchise or licensing fees.  

A comparable business system in other industries would require an initial investment of tens of thousands of dollars.  

DON’T REINVENT THE WHEEL!  Let us give YOU the systems that we know will work.

Also, sign up right here on my blog to receive my FREE 20 min streaming video where I reveal my top 5 revenue generating secrets. This video WILL help you bring in more clients and more revenue.  Don’t miss it!

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Help Clients With Triathlon Training – Generate Revenue – Part 5

20140720 0328 2 300x199 Help Clients With Triathlon Training – Generate Revenue – Part 5The sport of Triathlon is on the rise with three times as many races popping up across the country. The greatest increases in participation are seen in the 30+ age group as this demographic is looking for a personal challenge and a way to stay in great shape. The swim, bike, run event is cross-training at its best and offers a healthy, active and fun culture and community. Have you suggested triathlons to your clients? How about running a triathlon training group? Send this information and the information in this series to your clients to see if there is interest and then decide how you can both help your clients reach their goals with triathlon training and help yourself generate some extra revenue!

When someone decides to complete a triathlon, they are often overwhelmed with where to start and how to balance three separate events. This series will provide your clients with everything they need to know to get to the finish line of a Triathlon and get in great shape through the process.

Over the last 4 weeks, we’ve reviewed all the ins and outs of the sport of Triathlon and provided specific training tips. So hopefully you have inspired  your clients to try a Triathlon this summer. Today we are going to tackle some specifics of program design to help your clients plan their training week. 

Frequency of Training:

It’s difficult for many to imagine training for 3 different sports but it can easily be done in 5-6 training days per week.  However, in order to achieve the frequency for each sport as listed in prior columns, it will often require two workouts per day – one in the morning and one in the evening or two disciplines back to back. Try to incorporate one Rest or Active Recovery Day per week and try to balance your program so you alternate different types of workouts. Here is a sample workout template that you will adjust based on your schedule:

Mon Tues Wed Thurs Fri Sat Sun
AM SwimPM Bike AM RunPM Resistance & Core Conditioning AM SwimPM Bike AM RunPM Resistance & Core Conditioning Rest Day Brick Workout (Bike/Run)or Mini-Tri Practice Swim and/or Yoga

Duration & Intensity of Training: 

Remember that duration and intensity are dependent on each other – for example, if you’re going to complete a really high intensity workout, it should be shorter…if you’re going to complete an easier intensity workout, it should be longer.  The key is to mix it up…some workouts will be harder and shorter and others easier and longer.  It’s also important to note that some coaches suggest that for longer Triathlon events (1/2 Ironman, Ironman), you only need to train to a maximum of 70% of the race time…for example, if you were going to complete a 4 hour marathon, you’d only need to run to a maximum of 3 hours in your training program. That’s a very wise and prudent approach if you find yourself prone to injuries or need to be efficient in your training because of a busy schedule.

Total Volume of Training:

How much time you spend training for your Triathlon will depend on your personal schedule, the distance of your triathlon and whether you are a recreational athlete, age group contender or elite level.  Clearly if your goals are more ambitious, you will need to spend more time training. Generally, you can follow these guidelines.

  • Low volume/Beginner:  5-10 hours/week
  • Moderate/Intermediate volume:  10-18 hours/week
  • High/Elite volume:  18-27 hours/week

Then, a good approach to designing your training program is to split your volume according to triathlon times; Swim 15-20%, Bike 50-55%, Run 20-35%.  So let’s say you are in the beginner level, based on this formula, you would spend 45 minutes – 2 hours swimming, 2.5-5.5 hours biking and 1-3.5 hours running per week.  It’s okay to adjust these percentages to spend a little more time on your weaker areas. When advancing your program, incorporate a gradual progression increasing volume of training no more than 10-20% every 1-2 weeks.  And if you’re new to exercise, incorporate 8-12 weeks of general base conditioning before beginning an aggressive sports specific program.

Strength Training & Stretching:

To maximize your performance and minimize your risk for injury, be sure to incorporate Resistance Training and Core Conditioning two times per week and spend some time after each workout stretching, foam rolling and releasing muscles.  During heavy training, it’s also wise to schedule in regular massage sessions to address those tight areas that may surface.

Stay tuned next week as we finalize the series by discussing tapering in the week(s) leading up to your event and planning your race day and transitions between sports.

Yours in health, fitness & business,
Sherri McMillan

THE BUSINESS OF PERSONAL TRAINING SYSTEM

BOPTbooklets 225x300 Help Clients With Triathlon Training – Generate Revenue – Part 5Hey did you know that I wrote the ONLY complete training business  system designed to help you run a million dollar personal training business?!  You can have this same business system that will help you work SMARTER and generate HUGE profits like we do here at Northwest Personal Training. 

The fee to purchase the Business of Personal Training System can be made up within 1 month of increased PT sales and there are NO recurring franchise or licensing fees.  

A comparable business system in other industries would require an initial investment of tens of thousands of dollars.  

DON’T REINVENT THE WHEEL!  Let us give YOU the systems that we know will work.

Also, sign up right here on my blog to receive my FREE 20 min streaming video where I reveal my top 5 revenue generating secrets. This video WILL help you bring in more clients and more revenue.  Don’t miss it!

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Help Clients With Triathlon Training – Generate Revenue – Part 4

20140720 0045 300x199 Help Clients With Triathlon Training – Generate Revenue – Part 4

The sport of Triathlon is on the rise with three times as many races popping up across the country. The greatest increases in participation are seen in the 30+ age group as this demographic is looking for a personal challenge and a way to stay in great shape. The swim, bike, run event is cross-training at its best and offers a healthy, active and fun culture and community. Have you suggested triathlons to your clients? How about running a triathlon training group? Send this information and the information in this series to your clients to see if there is interest and then decide how you can both help your clients reach their goals with triathlon training and help yourself generate some extra revenue!

When someone decides to complete a triathlon, they are often overwhelmed with where to start and how to balance three separate events. This series will provide your clients with everything they need to know to get to the finish line of a Triathlon and get in great shape through the process.

Over the last 3 weeks, we’ve reviewed all the ins and outs of the sport of Triathlon and provided specific swimming and biking tips. Now that we’ve got that behind us hopefully you have inspired your clients and they believe they can get to the finish line of a Triathlon THIS summer.

Today we are going to tackle the third leg of a triathlon, the run. Although most people are most fearful of the swimming leg, I hear many people say “I could never do a Triathlon because I don’t or can’t run”.  I hope to change those mindsets today!

Let’s first chat about your equipment needs for the running portion.

  • Running Shoes – This is your most important investment in this segment of the Triathlon.  If you consider thattrans Help Clients With Triathlon Training – Generate Revenue – Part 4your body has to absorb the forces of 5x your body weight with each stride, the importance of a good shoe that allows you to run efficiently and minimize your risk of injury is critical.  I would suggest spending some time with a good local footwear retailer like FitRightnw.com or WhentheShoeFits.com  who can analyze your foot and running stride and suggest a shoe that would work for your body. Again, considering that the foundation of your running stride is your foot and ankle, you may want to consider seeing a Foot and Ankle specialist like NWFootAnkle.com to help.  I made an appointment and was very impressed with their service and it has made a difference to my running. (include your local footwear retailer and foot and ankle specialist and their websites…)
  • Other than a good running shoe, you’ll obviously need some running shorts or tights and perhaps athletic glasses and/or a cap to keep the sun out of your eyes.

Run Training Tips:

  • First, as I mentioned above, develop a relationship with a good running shoe store and foot/ankle specialist.
  • Secondly, realize that there is no rule that you must RUN this leg.  It is perfectly acceptable to walk or run/walk in a Triathlon so listen to your body and just because you aren’t able to run doesn’t mean you can’t do a Triathlon!
  • Run 2-3x/week – Start by gradually increasing your distance until you can comfortably run the distance you are training for.  Once you have mastered the distance, then you can start to incorporate speed intervals and/or hill training to work on your strength and performance. For someone running three days per week, I typically like to see one longer endurance run/walk at an easier pace, one moderate distance and intensity run/walk and one shorter and harder run/walk.
  • Understand the terrain of your event – If it is a hilly route, be sure to train the hills so you are mentally and physically prepared for the inclines.
  • Consider joining a running club to add variety and good solid instruction to your training.
  • Implement a “brick workout” once every 1-2 weeks where you run right after your ride. Transitioning from your bike to your run is difficult and can make your legs feel like ‘bricks’ so it’s important to train this so you are prepared during the triathlon.
  • If you are not consistently running right now, follow a gradually progressive Learn to Run program.  Start with about 1 minute of running and 4 minutes of walking and then each week, add 1 minute to your running time and subtract from your walking time.  Do this a few times per week until you can do the distance.

Yours in health, fitness & business,
Sherri McMillan

THE BUSINESS OF PERSONAL TRAINING SYSTEM

BOPTbooklets 225x300 Help Clients With Triathlon Training – Generate Revenue – Part 4Hey did you know that I wrote the ONLY complete training business  system designed to help you run a million dollar personal training business?!  You can have this same business system that will help you work SMARTER and generate HUGE profits like we do here at Northwest Personal Training. 

The fee to purchase the Business of Personal Training System can be made up within 1 month of increased PT sales and there are NO recurring franchise or licensing fees.  

A comparable business system in other industries would require an initial investment of tens of thousands of dollars.  

DON’T REINVENT THE WHEEL!  Let us give YOU the systems that we know will work.

Also, sign up right here on my blog to receive my FREE 20 min streaming video where I reveal my top 5 revenue generating secrets. This video WILL help you bring in more clients and more revenue.  Don’t miss it!

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Click Here to like us on Facebook and get FREE Instant Access to my “Making Money with Small Group Training” Webinar

 

 

      

Help Clients With Triathlon Training – Generate Revenue – Part 3

Sherri Bike1 200x300 Help Clients With Triathlon Training – Generate Revenue – Part 3The sport of Triathlon is on the rise with three times as many races popping up across the country. The greatest increases in participation are seen in the 30+ age group as this demographic is looking for a personal challenge and a way to stay in great shape. The swim, bike, run event is cross-training at its best and offers a healthy, active and fun culture and community. Have you suggested triathlons to your clients? How about running a triathlon training group? Send this information and the information in this series to your clients to see if there is interest and then decide how you can both help your clients reach their goals with triathlon training and help yourself generate some extra revenue!

When someone decides to complete a triathlon, they are often overwhelmed with where to start and how to balance three separate events. This series will provide your clients with everything they need to know to get to the finish line of a Triathlon and get in great shape through the process.

Over the last 2 weeks, we’ve discussed the sport of triathlon and provided some tips for the most dreaded leg of a Triathlon, the swim.  Now that we’ve got that behind us hopefully you have inspired your clients and they believe they can get to the finish line of a Triathlon THIS summer. 

Today we are going to tackle the second leg of a triathlon, the bike ride. This discipline is probably the least intimidating for most people, most of us have rode and owned a bike at some point in our life so there’s some muscle memory there.

Let’s chat about your equipment options for the bike portion of a triathlon

  • Bike - Obviously you are going to need a bike but the type and cost of bike is totally up to you and there are no rules to the type of bike that must be used in a Tri.  You can even use that old, rusty mountain bike you have sitting in the garage as long as the brakes work! I would suggest a tune-up just to make sure everything is working and make the event a little easier for you. If you want to try this out before you actually purchase a bike, many bike shops will rent bikes and you can always check around to see if you have any friends of comparable size that would let you borrow their bike.  The price range on a bike varies considerably anywhere between $200 up to $10,000 for the professional road bikes.  I’ve found that a road bike in the range of $1000-$2000 will be a good quality bike that will perform well for the average triathlete and you can also look on Craigslist because there are often some pretty amazing deals available.
  • Helmet – Any helmet will do as long as it is approved by the Consumer Products Safety Commission (CPSC)—fortunately, this is true of virtually all helmets sold in the U.S. these days.  A more pricy, quality helmet will offer more vents and will be more aerodynamic.  Helmets a requirement for all Triathlons so no way to avoid it.  Plus I’ve had way too many friends go down hard on their bikes saved only by their helmet!  You’ll also probably want sunglasses while riding to avoid any irritation due to wind, rocks or pollen.
  • Shoes – If you are just starting the sport of triathlon, you will most likely wear the same running shoes for both the bike and run portion of the event.  But as you advance, you will notice that more serious triathletes and cyclists wear cycling cleats that actually clip into their pedals for better performance on the bike and then they switch into their running shoes for the run portion.  Even though you have to take the time to switch shoes, you more than make up for that time in your faster bike splits because a greater amount of force you produce is transferred to the pedals when you are wearing cleats.
  • Toe clips or Lock-in pedals – If you are new to Cycling and Triathlons, you will feel most comfortable using just a traditional pedal – meaning you just place your foot on top of the pedal and push and you are not locked into the pedal in anyway.  This is safer because if you need to quickly stop, you can easily touch down however, it is not as efficient.  As you advance, you may consider trying toe clips.  This type of pedal has a cage that you insert your running shoe into and then tighten the straps so that your foot is positioned tightly against the pedal and minimizes the force that you lose as you pedal.  This is better than just a traditional pedal however, you have to practice and feel comfortable preparing for a stop by loosening the straps so you can quickly get your foot out of the pedal to touch down.  The more serious cyclist and triathlete will advance to lock in pedals – a mechanism similar to skils that has your cycling cleat locked into the pedal.  This is the most efficient type of pedal but will require practice to quickly twist your foot to remove it from the pedal when you need to stop.
  • Cycling Shorts – A specialized short with padding will make your training rides a lot more comfortable.
  • Maintenance equipment (tubes, air pumps, chain lube etc.) – Your local bike ship will have everything you need and most offer free bike maintenance classes to teach you everything you need to know to fix flats and take care of your bike.

Bike Training Tips:

  • Bike Fit – Probably one of the most important things you can do is invest in a professional bike fit.  It will make your rides more comfortable, increase your performance and minimize your risk for injury.  Most bike shops will offer this and you can check around to see who has the best reputation for this service.
  • Bike 2-3x/week – Start by gradually increasing your distance until you can comfortably cycle the distance you are training for.  Once you have mastered the distance, then you can start to incorporate speed intervals and/or hill training to work on your strength and performance. For someone cycling three days per week, I typically like to see one longer endurance ride at an easier pace, one moderate distance and intensity ride and one shorter and harder ride.
  • Understand the terrain of your event – If it is a hilly ride, be sure to train the hills so you are mentally and physically prepared for the inclines.
  • Consider joining a cycling or triathlon training club to add variety and good solid instruction to your training.

We are hosting a late season Triathlon Club that you could try out. Find the details HERE.

Also, if you are looking for a group to do some running train with, we are starting a Running Clinic on August 14th.

Stay tuned next week as we review equipment needs and training for the running portion.

Yours in health, fitness & business,
Sherri McMillan

THE BUSINESS OF PERSONAL TRAINING SYSTEM

BOPTbooklets 225x300 Help Clients With Triathlon Training – Generate Revenue – Part 3Hey did you know that I wrote the ONLY complete training business  system designed to help you run a million dollar personal training business?!  You can have this same business system that will help you work SMARTER and generate HUGE profits like we do here at Northwest Personal Training. 

The fee to purchase the Business of Personal Training System can be made up within 1 month of increased PT sales and there are NO recurring franchise or licensing fees.  

A comparable business system in other industries would require an initial investment of tens of thousands of dollars.  

DON’T REINVENT THE WHEEL!  Let us give YOU the systems that we know will work.

Also, sign up right here on my blog to receive my FREE 20 min streaming video where I reveal my top 5 revenue generating secrets. This video WILL help you bring in more clients and more revenue.  Don’t miss it!

facebook like buton1 1024x952 Help Clients With Triathlon Training – Generate Revenue – Part 3

 

Click Here to like us on Facebook and get FREE Instant Access to my “Making Money with Small Group Training” Webinar

 

      

Help Clients With Triathlon Training – Generate Revenue – Part 2

The sport of Triathlon is on the rise with three times as many races popping up across the country. The greatest increases in participation are seen in the 30+ age group as this demographic is looking for a personal challenge and a way to stay in great shape. The swim, bike, run event is cross-training at its best and offers a healthy, active and fun culture and community. Have you suggested triathlons to your clients? How about running a triathlon training group? Send this information and the information in this series to your clients to see if there is interest and then decide how you can both help your clients reach their goals with triathlon training and help yourself generate some extra revenue!

When someone decides to complete a triathlon, they are often overwhelmed with where to start and how to balance three separate events. This series will provide your clients with everything they need to know to get to the finish line of a Triathlon and get in great shape through the process.

triweb2011 200x300 Help Clients With Triathlon Training   Generate Revenue   Part 2

Last week we discussed the various distances in the sport of Triathlon. My hope is by the end of this series, you will inspire many clients to try a triathlon this season so go ahead and share this info with them!

Today we are going to tackle the first of the three disciplines, swimming. For most considering trying a Triathlon, the swim portion is the part that freaks them out the most so today, I hope to give you a boost of confidence and help you realize that you can do this!

Let’s start with some of the equipment you will need for the swimming portion:

  • Goggles – you need these so you will be able to put your face in the water and still see where you’re going.  With that said, I do know some people that finished a Triathlon without using goggles or putting their head in the water at all by using the side or breast stroke. So if putting your face in the water makes your nervous, don’t let that detour you.
  • Swim cap – this is most important for those of youtrans Help Clients With Triathlon Training   Generate Revenue   Part 2with mid length and long hair to keep it out of your face.  In a race you will be required to wear a cap for safety reasons so organizers can see where all the swimmers are.
  • Bathing Suit – haven’t heard of any nude Tris in the area but this is the NW!
  • Wet Suit – These rubber suits will keep you warmer, more buoyant and faster in the water but not a necessity to completing a triathlon. Many triathlon shops will allow you to rent a Wet Suit so you can try one out before you make a purchase.  Some people don’t like the idea of having to stuff themselves inside a wet suit and some say wet suits make them feel a little claustrophobic while others couldn’t imagine swimming in open water without a wet suit so it really is a comfort thing. A local spot to rent and purchase wet suits in our area is http://www.athleteslounge.com/
  • You can also invest in various training tools including kick boards, hand/leg fins and pull buoys to add variety to your workouts and enable you to focus on various aspects of your technique.

Swim Training Tips:

  • Get a swim coach or join a swimming club at your local pool: Since swimming takes place in a fluid environment that is 1000x more dense than air, any minor flaw in technique is magnified significantly and slows you down tremendously. A swim coach who can provide you with simple instructions to keep your body streamlined and minimize drag is absolutely critical.  Tips that helped me the most are:
    • Keep your head down looking at the bottom of the pool.
    • Really stretch and reach your arm forward before you ‘catch and pull the water’
    • Keep your arm in front of your shoulder and close to your body so your thumb almost brushes the side of your body
    • Use your core as you rotate your torso side to side
    • Kick from your hips
  • Practice swimming free-style but it’s ok to include other strokes as well to improve your feel of the water and balance out your body.
  • Learn to bi-lateral breathe which means you breathe every 3rd stroke to both the right and left sides. It helps to keep you in a straight line and eliminates muscle imbalances.
  • You must practice swimming in the open water. It will better simulate race conditions and help avoid any panic attacks on race day. I know quite a few competitive swimmers who only practiced in the pool and then had a horrible race day swim because they weren’t used to that environment. In our area, popular spots to train for Open Water swimming are Frenchmans Bar, Klineline Salmon Creek, Battleground Lake and Blue Lake. My only suggestion is to watch the water safety reports and use Swimmers Itch Guard if you are prone to getting bites in fresh water conditions.
  • When you are open water swimming, you have to Practice ‘sighting’ – There are no lines on the bottom of a lake to keep you swimming straight.  You must use a fixed object on land, like a big tree or building in front of you to keep you focused and on a direct path.

I would suggest swimming 2-3x/week. Start by gradually increasing the number of laps you can swim without stopping until you get to 1000-1500m.  Then you can start to incorporate speed drills to work on your power in the water.  Once you are able to swim the distance of your Triathlon, I would suggest your swim workouts include one endurance workout (swimming without stopping), and 1-2 swim interval workouts that incorporate technique and speed drills.

We are hosting the Girlfriends & Dudes Triathlon, Duathlon and Kids Triathlon on Sunday July 20th as a fundraiser for the Children’s Center.  This event is perfect for new Triathletes because the ½ mile swim is in a calm section of the Columbia river at Frenchmans Bar so you get to swim with the current. Many of those fearful of the water love that if they just floated in the water, they’d get to the finish line in about 30 minutes and at any point, they can wade to the shore and touch down if they need a break.  The bike is a 12.5 mile flat ride and the 3.1 is on a flat, paved trail.  You can also donate an additional $25 to Children’s Center and get Charity VIP waive which means you get the best transition spot and get to start before everyone else. We also offer a Relay option, a Duathlon division and a Kids Race plus there will be a live band making it a really fun party!

You can register HERE.

You can find other Triathlon distances by visiting either of the following websites.

www.racecenter.com
www.active.com

Stay tuned next week as we review equipment needs and training for the biking portion.

Yours in health, fitness & business,
Sherri McMillan

PS. Check out this article that I wrote for PTontheNet on marketing ideas you could start in 2014!

THE BUSINESS OF PERSONAL TRAINING SYSTEM

Click here to view the embedded video.

Hey did you know that I wrote the ONLY complete training business  system designed to help you run a million dollar personal training business?!  You can have this same business system that will help you work SMARTER and generate HUGE profits like we do here at Northwest Personal Training. 

The fee to purchase the Business of Personal Training System can be made up within 1 month of increased PT sales and there are NO recurring franchise or licensing fees.  

A comparable business system in other industries would require an initial investment of tens of thousands of dollars.  

DON’T REINVENT THE WHEEL!  Let us give YOU the systems that we know will work.

Also, sign up right here on my blog to receive my FREE 20 min streaming video where I reveal my top 5 revenue generating secrets. This video WILL help you bring in more clients and more revenue. Don’t miss it!

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Click Here to like us on Facebook and get FREE Instant Access to my “Making Money with Small Group Training” Webinar

 

      

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