NEW MEMBERSHIP OFFER
Triathica is now offering a new membership deal through the end of August! Anyone who signs up for any type of membership before August 31, 2009 will receive one FREE in-house personalized training zone assessment (a $50 dollar value), one free video analysis of your choice in swim, bike, or run ($125 value), and a 20% discount* on all membership levels for those that qualify. This brings a Level 1 membership down to $40/month. (To receive 20% off membership, you must be associated with a club, organization, or group that is dedicated to multisport (swim, bike, or run)). There are no initiation fees and no contracts. All members have the luxury of using the state-of-the-art facility seven days a week.
Your free in-house training zone assessment could be in swimming, cycling, or running, you decide. Did you know that your training zones are different for every sport and knowing yours can be a great tool for creating your workouts, training more efficiently, and increasing performance? Knowing your training zones can really give you a better understanding of your body and its limits, which will, in turn, give you a better understanding of how you should be training in each sport.
We will take heart rate readings multiple times at specific intervals throughout a specialized graded workout. These numbers will tell us what your heart rate is at different levels of exertion in all three sports, how much power you can sustain on the bike for different lengths of time, what your race pace should be in the swim and run, and lots of other data specific to you.
The video analysis is done with our Dartfish motion capture software. You will receive a DVD mediabook that contains footage of your form from all different angles along with notes on what to work on so you can improve. This is a $115 value, and it is free with any membership this month.
Don’t wait too long to take advantage of the membership discounts, free assessment and a free video analysis of your choice.
Please call 949.273.6223 or come in to the facility to get more information on membership.
OC Register Article 6/8/09
Triathlete training center opens in Lake Forest
LAKE FOREST A fitness center dedicated to triathletes and a multisport lifestyle has opened in Lake Forest.
Triathica, LLC – the first of its kind in Orange County – will provide training and coaching for athletes who swim, run and cycle. The fitness center will cater to a sport that is generating interest throughout the world.
The center will provide tools and training to make its patrons fit for these grueling events. Certified coaches can develop a training plan for those planning to participate in an upcoming race.
“You don’t have to start out with an Ironman triathlon and train 20 hours a week, said Ron Saetermoe, president of Triathica in a statement. “There are many other events suited for different abilities and commitment levels. There is also no other sport in the world where you can compete side by side with the pros.”
Triathica is at 26475 Rancho Parkway South.
Triathica Grand Opening Celebration
It was a landmark occasion for multisport athletes in Orange County on May 31st as Triathica, a one-of-a-kind “triathlon training center,” opened its doors to the public in a Grand Opening celebration. The event was highlighted by special guest speaker and Olympian Julie Swail Ertel, a pro triathlete and Irvine resident, who talked about her experience at the 2008 Beijing Olympics. Her inspirational tale was just one of many exciting events that took place at Triathica, located off Bake Parkway in Lake Forest.
Guests were treated to giveaways, catered lunch, an expo with shopping booths, guest speakers, as well as the Triathica team giving a first-hand look at everything the training center offers. “I wanted everyone to get a real taste of what we do here and see how we have the tools and resources to lead people into success in triathlon whether it’s their first or 50th race,” said Triathica president Ron Saetermoe. Such services include in-depth bike fitting, video analysis tools, coaching, training plan development and more.
Triathica staff got their hearts pumping to demonstrate the state-of-the-art-equipment filling the facility. Saetermoe jumped in the Endless Pool to swim, while another Triathica staff member pedaled away on the CompuTrainer on a ride that simulated the Orange County Triathlon bike course. Guests, too, had the opportunity to workout on the equipment, which also includes a full set of CycleOps indoor spin bikes with power meters, Landice L9 treadmills, strength-training equipment and more.
“It may be an individual endeavor to do a triathlon, but we’re all in this sport together—we can train together and it can be fun, it’s not intimidating. Bring your bike by or your running shoes and let’s get to work,” said Facility Director, Jarrett Pflieger.
Triathica invited multisport experts to talk to guests about triathlon and how Triathica can benefit athletes of any level. Among the speakers was Kevin Koskella, one of the top triathlon swim coaches in the nation with more than 27 years experience; Russ Jones, a longtime elite athlete who gave some insider tips to success at the local Pacific Coast Triathlon; Mike Collins, a former pro triathlete and current president of Multisports OC and head coach for Nova Aquatics; and Larry Davidson, an accomplished triathlete who’s competed in the coveted Ironman World Championships in Kona, Hawaii.
Outside the facility, a mini expo featuring local businesses gave guests a full look at multisport lifestyle. Among the vendors were Wheels on Wheels, Joint Juice, OC Nutrition, Roketti, Edge Cyclesports, GoTein, NutriShop, TriSwimCoach.com, TriZone, and PureFit nutrition bars. Triathica plans on working close with local businesses to make sure customers are getting the best services offered in the area.
“We are here to train and coach athletes in a place where they can swim, bike and run under one roof, and we want to maintain relationships with the local multisport community to ensure the customer is getting the most out of their experience,” said Saetermoe.
Triathica offers several membership options free of any sign up fees or hidden costs. To find out more about the facility and becoming a member, visit www.triathica.com, email Jarrett@triathica.com, or call 949.273.6223.
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 |
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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 |
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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 |
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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 |
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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 |
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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 |
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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.
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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.
