MY PERFECT TRAINING WEEK (RON SAETERMOE)
Because of the normal demands of “life,” it seems we seldom have time to squeeze in all of the quality training that we’d like to. When “life” doesn’t get in the way, here is my perfect training week:
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Day
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Morning Workout
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Afternoon Workout
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Monday
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Swim
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Strength
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Tuesday
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CompuTrainer
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Treadmill
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Wednesday
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Swim
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Strength
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Thursday
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CompuTrainer
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Treadmill
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Friday
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Swim
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Off
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Saturday
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Long Ride/Short Run
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Off
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Sunday
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Short Ride/Long Run
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Off
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Here’s why this is my perfect week:
1. I get three good workouts in each sport.
2. I incorporate two strength sessions.
3. I get two CompuTrainer (CT) workouts. The CT allows you to get a very high-quality workout in a short amount of time.
4. I get two treadmill workouts. Like the CT, the treadmill allows you to get a high-quality workout in a short period of time.
5. This format allows my upper body and lower body to rest alternating days.
6. I get to do my long workouts on the weekends when I have more time.
7. I do bricks both Saturday and Sunday, which helps me in competition.
How often am I able to do my “perfect training week”? Not often enough, but I’m always trying.
I’m sure you have your own perfect training week. If so, let us know what it is – we’d like to know.
12-WEEK TRIATHLON TRAINING CAMP
Triathica is pleased to offer a 12-week triathlon training camp specifically designed for those participating in the Orange County International Triathlon on Sunday, September 27, 2009, and beyond. The camp is suitable for athletes of all levels.
Click here to sign up
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Fees:
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$450.00 | |
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Location:
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26475 Rancho Parkway South, Lake Forest, CA 92630 | |
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Dates:
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July 11, 2009 (12 weeks) | |
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Times:
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6:00 a.m. to 7:00 a.m. | |
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Coaches:
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Your head coach and president of Triathica is Ron Saetermoe. Ron has been in the sport of triathlon since 1983 and has completed over 100 races. His years of experience assure your triathlon success. Ron is a certified triathlon coach through USAT. Your assistant coach is Jarrett Pflieger. Jarrett is the facility director at Triathica and is a USAT certified triathlon coach. | |
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Classroom:
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The Triathica 12-week triathlon training camp includes 12, one-hour classroom sessions. Each session will cover a separate topic with the purpose of giving you the knowledge you need to confidently complete your 1st, or your 101st triathlon. | |
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Topics:
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The following topics will be discussed: Week 1. triathlon basics, Week 2. triathlon safety, Week 3. triathlon training plan, Week 4. triathlon nutrition, Week 5. triathlon flexibility, Week 6. triathlon strength training, Week 7. triathlon swim, Week 8. triathlon cycling, Week 9. triathlon running, Week 10. triathlon transitions, Week 11. triathlon race strategy, Week 12. the OC International Triathlon course | |
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Training Plan:
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Included with your enrollment is a 9-week triathlon training plan. The plan will detail your daily workouts right up to race day. A $170.00 value! | |
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Training Zone Assessments:
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Have you ever wondered what your training zones are? Did you know they’re probably different for each sport? Every "camper" will receive free training zone assessments in swimming, cycling and running — a $150.00 value! | |
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Triathica Tri Top:
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Included with your enrollment is a Triathica tri top. A $75.00 value! | |
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Workouts:
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Our workouts are open to everyone (campers and non-campers). – Wednesday’s 5:30 p.m.: open-water swim at Big Corona – Saturday’s 7:00 a.m.: bike ride originating at Triathica – Sunday’s: 7:00 a.m.: runs originating at Triathica | |
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Athlete Fitness:
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You should be in good physical condition and have no medical reason or impairment that might prevent you from participating in strenuous physical activities. We strongly recommend that you consult your physician prior to enrolling in this camp. Athletes of all levels are encouraged to enroll in the Triathica 12-week training camp. | |
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Essentials:
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We will cover all of the essential equipment, apparel and nutrition during our first training session. See the Triathica website for a complete list of items you’ll need to compete. Triathica Triathlon Checklist | |
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OC International Triathlon Course:
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You will have an opportunity to ride and run on the OC International Triathlon course during some of our workouts. This is an “Olympic” distance course (1.5k lake swim, 40k bike, 10k run) and is considered “challenging.” | |
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More Information:
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Website: www.triathica.com Telephone: 949.273.6223 Email: info@triathica.com |
TRIATHICA SERVICES
Triathica is a one-stop shop for the training needs of triathlon and multisport athletes of all levels. Novice or veteran, Triathica can take any athletes’ performance to the next level. It is the first facility of its kind and Triathica has tools and equipment that are not available anywhere else.
Some of the services that sets Triathica apart from all others are…CompuTrainer MultiRider sessions, Endless Pool sessions, indoor cycling sessions with feedback, swim, run and bike analysis, personal training, flexibility training, resistance training, customized training plans, fitness evaluations, nutrition consultations, bike fit capability, classes, massages, group swims, runs, and bike rides, and much more.
No other facility in Orange County offers this kind of service. Any athlete that has the determination can come to Triathica and be transformed. The state-of-the-art equipment, dynamic classes, and video analysis capability sets any athlete up for success. Even if you’re not ready to race, you can still reap the benefits of training like a triathlete. Get fit, lose weight, meet new people, and most importantly, have a great time. Come in and start training like a triathlete today!
COMPETITOR MAGAZINE AD
Triathica is excited to announce its first advertisement has been published in the June issue of Competitor Magazine. You can find the ad on page 17 of the publication.
This ad is the first of a series of four that will help show the meaning behind the Triathica brand and what the triathlon training center is all about. It features a background photo of a stunning tropical landscape with the text, “A mystical place awaits those with a desire to challenge themselves… a place undiscovered… a place called Triathica…”
It may seem odd to associate a triathlon-training center with a remote tropical island, but this has been the vision of Triathica president, Ron Saetermoe, from the very beginning. Ron envisioned a destination, free from distractions, where athletes could gather to dedicate themselves to their training and increase their physical capabilities. What better place to train without distractions than a remote island? Perfect weather, perfect scenery, and free from the worries of everyday life that hamper your training and keep you from reaching your goals. These are the images we want to convey with the Triathica name and brand.
Triathica is a physical manifestation of this idea, except our tropical island is actually an office building in a business park in Lake Forest, CA. We may not have an ocean or palm trees, but when you come to Triathica you can focus on one thing and one thing alone, training and getting better at triathlon and multisport.
Stay tuned for our next ad in the July issue of Competitor. It will introduce two individuals and tell the story of how they discovered how Triathica could transform them into better triathletes.
GROUP WORKOUTS
Triathica is hosting FREE weekly group training sessions. These group sessions are a great way to break up the monotony of training alone and are also an excellent way to track your training progress.
The Group Swim will be held at Big Corona in Corona Del Mar every Wednesday. Swims are usually at 5:30 p.m. but will be held at 4:30 p.m. on OCTC meeting nights. Look for the Triathica flag by the lifeguard station near the jetty.
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Big Corona – Corona Del Mar From the 405 N take the Jamboree Road Exit Make a left at Jamboree Turn left at Macarthur Boulevard Turn left on to CA-1 Pacific Coast Highway Turn Right on Marguerite Turn right on Ocean Boulevard Turn Left at Breakers Drive Turn left to stay on Breakers Drive |
The Group Bike Ride will be held every Saturday morning at 7:00 a.m. leaving from Triathica (one loop of Santiago Canyon with a Silverado Canyon out and back), and the Group Run will be held Sunday mornings at 7:00 a.m. also leaving from Triathica (about six miles through Whiting Ranch from Triathica). (The distances and the routes may vary depending on the level of the group.) Come join in on the fun!
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Triathica – Triathlon Training Center From the 5 Freeway: Exit Bake Pkwy and head east for about 4 miles Make a left on Rancho Pkwy South Turn right at the 3rd driveway 2nd building on your right Triathica is in Suite B on the right side of the building |
