TRIATHICA GRAND OPENING SPEAKERS/EVENTS

Tentative Schedule as of 5.26.09

Time	Speaker	Topic
9:00 a.m.	Dan Plummer	Lightweight wheel demo
10:00 a.m.	Jamie Flores	Bike fit demo
10:30 a.m.	Jarrett Pflieger	Dartfish demo
11:00 a.m.	Ron Saetermoe	Endless Pool demo
11:30 a.m.	Tawnee Prazak	OC Tri on CompuTrainer
12:00 p.m.	Dan Plummer	Carbon Sports Wheels
12:30 p.m.	Jarrett Pflieger	CycleOps demo
1:00 p.m. – 2:30 p.m.	Ron Saetermoe	Starting Triathica
	Kevin Koskella	Triathlon Swim Tips
	Russ Jones	Performing at PacCoast
	Larry Davidson	Getting to Kona
	Mike Collins	Measuring Performance
	Julie Swail	Beijing Olympics

 

Ron Saetermoe
		Ron is a serial entrepreneur having started several companies including Automotive Associates in 1990. Ron is the founder of Triathica, a company dedicated to those that want to “train like a triathlete.” Ron competed in his first triathlon while the sport was still young, in 1983. Since then he has competed in over 100 triathlons including Ironman Coeur d’Alene and Ironman Arizona.
Kevin Koskella
		With over 27 years experience in coaching and competing, Kevin Koskella is one of the top triathlon swim coaches in the U.S. today. He coaches masters and triathlete swimmers in San Diego and operates his website www.TriSwimCoach.com, a resource for beginner through intermediate level triathletes looking for help with swimming. The site features a free newsletter, tips and articles on triathlon swimming.
Russ Jones
		Russ has been a competitive athlete most of his life and spent much of his early athletic career doing marathons and duathlons. During his quest to make the Olympic team he ran a 2:18 marathon. His Olympic dreams came to an end when he was struck by a car in 1983. At one point he won his age-group in over 30 consecutive triathlons (winning numerous races overall).
Larry (Lar-Dog) Davidson
		Larry competed in his first triathlon in 2004 and has been addicted ever since. These days he’s a top age-group triathlete (M50- 54) and usually reaches the podium. He has completed over 20 marathons and has qualified for the Boston Marathon multiple times. In 2006 he qualified for Ironman Kona, in which he competed in 2007. In 2008 he won his age group at the Vineman ½ Ironman and 2nd at this year’s Wildflower triathlon (long course).
Mike Collins
		Mike started competing in triathlon in 1984 and raced as a professional from 1988 – 1993. Mike is a top age-group athlete competing primarily in sprint and Olympic distance races these days. Mike is the president of Multisports Orange County and is the head masters coach for Nova Aquatics. His extensive coaching background includes certifications in FIST bike fitting, Pose Method running and USA Triathlon.
Julie Swail Ertel
		Julie’s illustrious athletic career includes a silver medal at the 2000 Olympic games in water polo and her win at the Olympic Trials in Tuscaloosa, Alabama to earn her spot on the U.S. Olympic Triathlon Team. Julie finished 19th in Beijing and has since earned podium spots at numerous triathlons including the LA Triathlon, Malibu Triathlon and the U.S. Pro Nationals. Julie currently coaches for Irvine Novaquatics (NOVA) and provides private triathlon, running and stroke lessons.

RESISTANCE TRAINING: THE WOE OF ENDURANCE ATHLETES

Triathletes and other endurance sports athletes are notorious for not incorporating some form of resistance training into their training programs.  Some think training with weights and other forms of resistance will make them bulky, clunky, and slow.  Others may think they do not have the time to resistance train on top of their swim, bike, and run schedules.  Some people are scared of weights and some people just plain don’t want to.

This is unfortunate because having an appropriate resistance training program can drastically enhance performance, decrease fatigue, decrease injury, and speed up recovery time.

Lengthy endurance training sessions take a toll on the body, especially long runs.  Performing the same pounding movement in a straight line, day-in and day-out, will weaken muscles not in use during the movement and tighten the muscles and tendons that are being used.

The benefits of resistance training FAR outweigh any excuse not to.

 

 But won’t this type of training make me big and clunky?

No.

The main goal for body builders when they train is muscle hypertrophy (size), not strength and power.  Strength may be a byproduct of the size, but that is not the main goal.  They achieve size by lifting a certain way, eating enough food to sustain their bulk, and little to no cardio.  It takes a lot of work to hold onto size like that, so if you are not intentionally trying to gain bulk, you probably won’t unless you are a genetic muscle freak.

Triathletes should train for strength and power.  Again, this will enable an individual to sustain effort for longer periods of time delaying fatigue, increase “kick” during the race, decrease risk of injury, and increase performance overall.  Proper strength training will get you the power, speed, and strength you need without a substantial gain in body mass.

 

I just don’t have the time to resistance train...

Resistance training can be just as beneficial for race performance as actual swim, bike, and run training.

In terms of a car, if you upgrade the engine without upgrading other parts within the car, it is only a matter of time before something breaks down.  The same goes for your body. Resistance training is like strengthening all moving parts within a vehicle…then putting a supercharger on the engine.  You will see results beyond just driving (running) around for hours.  Plus if something breaks down, it will take up more time just to get back to where you were before.

A triathlete would not quit running because they didn’t have enough time.  When you put resistance training on equal grounds with the other three events, it will be easier to prioritize and schedule your workouts.

Marathon resistance training sessions will not do you any good. 20 – 30 minutes two to three times per week will make a HUGE difference.

 

I’m too weak to resistance train…

Exactly.  All the more reason to do it.

Any resistance training program should be scaled to the capabilities of the individual.  If you can’t do a squat now, there are other things you can do to build up to it.  Fear should never be a factor in stopping you from resistance training.

 

 I don’t even know where to begin…

Not a problem.  There are many books and resources on the Internet out there that can help you, but you should always beware of false information from unverified sources.  Even better, you can get a personal trainer that can help you create a program based on your own abilities and goals and have someone to hold you accountable and teach you proper technique. 

You should always consult a professional before starting a resistance training routine.  Done with improper form, this type of training can do more harm than good.  You wouldn’t run with your body bent over and contorted into a weird position, so don’t resistance train in an improper position either.  

A USAT certified Triathica coach can help you get on the right track with resistance training. Schedule a personal training session here.

TRIATHICA’S GRAND OPENING CELEBRATION

About a year ago we had a crazy idea: Let’s open a gym that specializes in training people for triathlon. Well, that crazy idea is about to become a reality. I hope you’ll join us for the Grand Opening of Triathica and get familiar with what we can do to improve your swim, cycle and run performance.

Triathica is a place dedicated to those that want to “train like a triathlete.” We have the latest equipment, software and techniques to help everyone from the novice to the veteran athlete improve their performance.

Date: Sunday, May 31, 2009

Time: 10:00 a.m. – 4:00 p.m.

Lunch: 12:00 p.m. – 2:00 p.m. (RSVP please)

Place: Triathica

26475 Rancho Parkway South

Lake Forest, CA 92630

949.273.6223

www.triathica.com

jarrett@triathica.com

Activities:

 -Guest speakers including:

• Julie Swail-Ertel - Olympian
• Ron Saetermoe - Triathica president
• Russ Jones - Former age group 
  national champion 
• Kevin Koskella - Expert swim coach 
  and owner of TriSwimCoach.com
• Larry Davidson - Top age group triathlete and Kona qualifier

 -Mini expo

 -Dartfish video capture technology demo

 -FIST bike fit demonstration

Bring your gear and try out our equipment:

- Swim in our Endless Pool

- Bike the OC Triathlon course with YOUR bike on our CompuTrainers

- Spin on our CycleOps 300PT indoor cycles with PowerTap technology

- Run on our Landice L9 treadmills

Why come?:

Free Triathica water bottle

Free Triathica “walk-in” coupon (for future admission to Triathica)

Free food (from 12:00 p.m. – 2:00 p.m. with RSVP)

Free raffle

Free inspirational speakers

Directions: From the I-5 freeway, exit on Bake Parkway and go northeast

Approximately 5 miles turn left on Rancho Parkway South

Third driveway on the right

In the “B” suite of Automotive Associates building

Please invite other guest who may be interested in training like a triathlete. You can forward the invitation via the link on the right side of this page (invite guests using anyvite), not through your own email program. We will be sending out subsequent emails with more details.

Hope to see you here!

TRIATHICA SOFT OPENING 5/2/09

Thank you to all who helped make Triathica’s soft opening a success this past Saturday, May 2^nd. After many months of planning and hard work, we were excited to open our brand new triathlon training center to the public.
We invited everyone on our email list to come in and use our equipment to workout, or just take a peek. Towards the end of the day we also filmed a spin class video on our CycleOps 300PTs coached by our very own Ron Saetermoe, president of Triathica. Thanks to everyone who attended the class and agreed to be in the video, which we will use to create a workout DVD to be available onwww.triathica.com

The great thing about the CycleOps 300PT cycles is that we were able to plug in a specialized USB drive and record the workout data for each rider. The workouts were then uploaded into the computer where they can be analyzed and compared to successive workouts to see progress being made by each rider. You cannot do this on any other indoor cycle in the world.

There were a lot of races and events going on that weekend so we appreciate everyone who came by and we were thrilled at the positive response we received.

Those that missed the soft opening, don’t worry. During the month of May there will be plenty of opportunities to come see and use the facility before our grand opening on May 31st. We are planning a huge celebration so mark the date on your calendars. You won’t want to miss this. We will keep everyone posted with the details.

RON’S ORANGE COUNTY HALF MARATHON RACE REPORT

Perhaps it’s because I’m not in my “training mode” yet for Ironman Arizona. Perhaps it’s because I’m not a “runner.” Or, perhaps I’m just lazy. For whatever reason, I didn’t really train for the OC Half Marathon on May 3, 2009.

 

 

 

I did, however, go into the race with certain, albeit, unrealistic expectations. Gee, I wonder if I’m the only one to do such a thing . . .

My goal was to hold a 7:00 minute per mile pace as long as I could, with the hopes I could hang on for the entire race. This would have resulted in a PR (personal record) for me.

I felt good after using the restroom a good six times that morning. Coulda been the “carbo loading” the night before (Asahi Super Dry).

I entered the corral with 9,000 of my closest friends about 15 minutes before the start. A guy standing just ahead of me had an Ironman Arizona singlet on. We chatted a while about his race in November 2008 which was my second IM. I didn’t have a great day, but mine was better than his because he ended up in the medical tent.

The gun went off. I knew that the first part of the course would be pretty fast as there were some good downhills. Once I got clear of the traffic I got into a groove. First mile: 6:55. Perfect.

I was a bit more labored than I hoped and my heart rate hovered around 170 or so. My max heart rate is 200 so I still had some room but it shouldn’t have been so high, so early. Oh well, I pushed on.

Mile two: 6:55 again. Perfect.

I managed to say right on pace (I’m actually very good at calculating my pace – not as good at keeping it).

At mile six, my IM AZ friend caught me. I didn’t even know he was behind me. We were running at about the same pace so I stuck with him. The only difference is that I was doing the half, and he was doing the full marathon. He was probably 20 years younger than me so I guess we’re square.

Mile eight: 7:00. Slowing down a little but still good.

It got tougher from this point forward and I knew I was slowing. I would have let IM AZ go but he was slowing too. The course this year ran along the Back Bay in Newport Beach which is a favorite place for me to run and ride – it is also up hill from the Pacific Coast Highway with a very steep, but short hill at the end.

It was at about mile nine that I realized I wouldn’t hold 7:00. No worries, no one is paying me to race today . . . or any other day for that matter. I would do my best and enjoy my “catered workout.”

I began to struggle at mile 11 but held on for dear life. No punk IM dude that was doing the full marathon was going to drop me! We hung together until mile 12, which is where our paths diverged. I went left and he went straight. I wished him luck with a “shaka” (Hawaiian greeting) and pressed on.

That last mile was a struggle and a couple people passed me but I just had no kick left. I was toast at the end of the race but was greeted by my girlfriend Suzie and a friend from the Orange County Triathlon Club, Chris Davis. THANK GOD!!!

Time: 1:34:29
Pace: 7:12 per mile
Age-group place (M 50 – 54): 4/166 (2.4%)
Overall place: 101/4,554 (2.2%)