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Training & Events |
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April 30: Circle of Triathletes
I am going to be a table captain at the YWCA’s Circle of Women fundraiser, April 30, and would love to have any of you join me!
You may have already gotten an invitation in the mail (or will soon). It is a popular event with over 1300 attendees, mostly
women who are community and business leaders. A great opportunity to learn more about the YWCA community programs and talk Tri.
It includes several speakers from the YWCA’s programs including one of the Strong Fast Fit youth. There is also an amazing Silent
Auction (including a Tyr Transition bag donated by Gear West Bike & Tri). Tickets are $100 ($75 tax deductible). If you sign up,
put Paul Johnson as your Table Captain! Learn more.
May 2: Your First Tri Clinic
10 - 11:30 am, Midtown YWCA
A comprehensive clinic that covers all the things you need and want to know for your first triathlon. Presented by the Minnesota
Triathlon Club and hosted by the Midtown YWCA of Minneapolis. Learn more.
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What's New |
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Hey, 2008 Alumni
- We are adding a Most Improved awards category! More info will be on the website. So get trainin’!
- We also added last year’s course records by age group (Results page). For you competitive types, go get em!
Go to Results.
FAQ for U
There is a new FAQ page on the website that answers many of the questions that came up last year. Please send us any questions you have as there are probably others interested in the answers!
Tri Race Skills Class Registration Open!
This class was very popular last summer! It covers open water swimming, bike skills, transitions and race day prep/practice. It is especially helpful for novices and first-timers or anyone who wants to learn tricks of the tri to better prepare for race day. Expect a lot of things you didn’t know you should know. More info including class dates/times and how to register can be found here.
If You Signed Up for...
The training plan, Google email group or Neighbor Map, you will receive information regarding those soon via email. Last year’s participants that signed up for the email list and neighbor map will be notified first to see if you wish to remain on them (you are welcome – keep training and finding training partners!). New additions will be notified and added soon after! If you have questions, please email triathlon@ywcampls.org.
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Quotes & Comments |
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"There are just not enough superlatives! You put on a fabulous event. The volunteers couldn’t have been more supportive and
helpful. The food was great as were the prizes. You made every woman participating feel strong and special. Thank you!"
- 2008 participant
"Thank you so much for putting on such a great event on Sunday. I was one of the first timers and I had such a great time.
The entire event was very well run and organized. The communication was also great leading up to the event. It helped answer
questions that I didn't even know I should be asking!"
- 2008 participant
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Hey, everyone! There is a buzz in the triathlon community - Spring and the tri season are almost here! Be sure to take advantage of resources
and activities available to you. Right around the corner is the YWCA’s Endurance Sports Week (all free activities) which includes a Tri Panel,
women-only flat tire clinic, survive the swim talk and more. I often mention our sponsors because they are some of the best resources you can
find. And as always, you can contact me if you have questions! Happy training!
-Paul, co-race director/coach
Race is Over Half Full!
If you have friends, buddies or family that are planning to race, tell them to register soon! We don’t want them to be left out! The race cap is 500.
Endurance Sports Week at the YWCA
Pick and choose what you want and need. These events are open to all women’s tri participants (and hopefuls!). Learn more.
Tue, March 31: Tri 101 Q&A Panel (6-7pm, Uptown YWCA)
Get answers about how YOU can be a triathlete! Bring your questions about equipment, training, injury prevention, races, technique - anything you want to know or that has been holding you back. The focus of this event is Q&A with various experts.
Wed, April 1: Run With Us! (on-going)
Beginning in April, there will be weekly member runs (Wed eve at Uptown and Tues/Thurs mornings at Midtown). Join YWCA coaches for a 3-10 mile run. Go your own pace! All Women’s Tri registrants and alumni are welcome to join us! For more info, visit the YWCA’s Endurance Sports Running page.
Thur, April 2: Survive the Swim! (6:30-7:15pm, Midtown YWCA, Room 155)
Triathletes and swimmers - learn tips, resources, racing and training strategies to make your transition from pool to open water enjoyable, safe and successful! Led by Dave Cameron, open water swim specialist and YWCA Head Masters/Total Immersion Coach. You are welcome to stay for the Tri-focused masters swim practice (7:30-8:30pm).
Fri, April 3: Distance Cycling (4:45-5:30pm, Uptown YWCA, Community Room)
Learn tips, techniques and resources for outdoor cycling whether your interest is for a sprint triathlon, long distance tour or to get fresh air and exercise. Bring your questions for Q&A with Lauren Fithian, Cycle Instructor, ultra cyclist and triathlete. All who attend may stay for the 5:30 Cycle Plus class.
Sat, April 4: Gear West WOMEN-ONLY Flat Tire Clinic (8-9:30am, Uptown YWCA)
In the company of supportive and patient women instructors, learn how to fix a flat tire! Enjoy increased confidence biking this spring and summer! Option to purchase a discounted kit at the clinic. Led by Gear West Bike & Triathlon’s Hannah Sullivan. Learn on your own wheel or bike! FREE but you must pre-register: Paul at pjohnson@ywcampls.org. Join the YWCA’s Roll or Run on the Greenway after the clinic.
Sat April 4: Crosstown Roll or Run (starts 9:30am, Uptown YWCA)
Members can join YWCA staff for a quick loop between the Uptown and Midtown YWCAs along the Greenway. Expect light snacks, water station, YWCA personal trainers and massage staff doing AIS and chair massages. Bring your bike.
Sun, April 5: Spring Indoor Triathlon: Please volunteer (8:00am, Midtown YWCA)
Please consider volunteering. If you want to race, there are still a few spots left! An indoor pool triathlon where you don’t even need your own bike is a great way to get an introduction to the thrill of triathlon. Learn more.
Training
The 12-week training plan is scheduled to be sent in May to those who have requested it. Additional training info will be sent before or with the plan. If you are a beginner or novice, below are some tips on getting your best foot forward. We want your tri experience to be fun and injury-free!
Tips on Starting to Start
"Start by starting." - Meryl Streep
- Rest assured that the vast majority of people can complete a sprint triathlon with at least 12 weeks of training. This is why our free training plan is 12-weeks long.
- Be sure you and your doctor both think this is a good idea. If you have orthopedic issues, consider a visit to the race’s Official Medical Team sponsor, the Women’s Orthopaedic Center at Sports and Orthopaedic Specialists. This is one of the only orthopedic centers in the nation dedicated to women. Drs. Aimee Klapach and Lisa Wasserman head up a team of specialized experts dedicated to women’s musculoskeletal injuries, health and rehabilitation.
- Support. A new endeavor is a lot easier if your friends and family understand your goals and why they are important to you. Surround yourself with people who support your fitness lifestyle.
- Training partner. This goes right along with support. The best motivation often comes from knowing that your training partner is expecting you in the pool, on the road or trail. Sign up for the tri with a buddy and do the buddy wave or use the race email list/map to help find a training partner.
- If you can barely swim across the pool, sign up for swim lessons or Total Immersion now. Gaining technique is by far the most efficient way to improve your comfort, speed and experience in the water.
- Is your bike ready for you? March is a good time to get a tune-up. You might also consider a professional bike fitting if you have never done that. Get some quality bike shorts, too (definitely not an item to skip or skimp). We can’t stress the comfort factor enough. Just a few millimeters adjustment, a padded short and a quiet chain can make miles of smiles. Our official bike store sponsor is Gear West Bike & Triathlon. They can also answer any question about triathlon you can dream up.
- If you have never run before, start with a visit to a real running store. You want shoes made for running and your biomechanics. They are your first line of defense against injuries. If you don’t have any technical running clothes, try to move that up your priority list as well. Don’t let discomfort be a roadblock. Tip – bring your old shoes with you. Our official running store sponsor is Gear West Run (by the way - co-owned/managed by co-race director, Jan Guenther, one of Minnesota’s best known female triathletes).
- There are many great resources on triathlon. For books for beginners, consider Triathlon 101 by John Mora or The Woman Triathlete by Christina Gandolfo. Slow, Fat Triathlete by Jane Williams has also been enjoyed by many. Beginnertriathlete.com is a great online resource for those getting started. If you want more advanced training theory, go for Joe Friel’s Triathlon Training Bible.
Tips on Starting to Train
- The biggest mistake beginners make is too much too soon. You might feel OK for a few weeks and then the fatigue starts to accumulate. Use a very gradual progression as you increase your aerobic training volume. No more than a 10% increase in volume is considered effective and safe, i.e. if you only run/walk 5 miles per week, try adding only .5 miles per week to your program. Or, if you train by time and biked 60 min. one week, try adding 6 min. the next week.
- Weight training and injury resistance/core conditioning is actually a great place to start! A couple months of consistent strength and conditioning prepares your muscles for the repetitive stress they will endure with a new triathlon training program. If you haven’t done this before, consider hiring a personal trainer familiar with endurance sports injury resistance/prevention. [I can recommend several great trainers at the YWCA-Paul].
- If you are a true beginner, consider starting with two workouts per week in each sport. Frequency and consistency is your focus. Your workouts don’t have to be long or hard! Your goal is to just build it into your daily routine. Kudos if you can also fit in 2-3 weight training/conditioning sessions (Body Pump, Yoga, Pilates all count, too).
- If you are already a single sport athlete, consider dropping to 1-3 workouts per week in your first sport to give yourself energy to focus on building fitness and technique in the other sports.
- Be honest about your strengths and weaknesses. Be brave and diligent and focus on your weaknesses now if they have the potential to undermine your whole experience or goal. But don’t neglect your strengths – let them be your source of confidence.
- If you don’t have a running background, I recommend that you generally run fresh. Until you get closer to the race, don’t worry about running after you bike. Of the tri sports, running has the most impact and thus the greatest chance for injury. In addition, always running tired would only make it more likely for you to practice slow running and poor form. Build up your running base and strength before you concern yourself with running after biking.
- Recovery Equation. The physical adaptations that make you more fit happen when you are NOT training. The training is the stimulus but how your body recovers and adapts between your bouts of training is the key. Get your sleep, fruits and veggies and manage your stress. Yeah, easier said than done sometimes, so use your triathlon as a motivational lever to improve your lifestyle habits.
- Stretch after your workout, particularly after running. Repetitive movements in a limited range of motion can lead muscles to tighten and lose range of motion. In addition, stretching after a workout can improve recovery by relaxing your muscles thus allowing increased blood flow.
2009 Event Partners
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