Training & Support

FREE Programs For Race Participants

Triathlon Training Plan - FREE
For registered participants who request it (during registration or by emailing ), we will send a free 12-week triathlon training plan. This will be available beginning mid-May. Contact to request the plan or be put on the list to receive it when it is available. You do not need to email again if you signed up for the plan during registration.

Course Talks at packet pickup - FREE
At packet pickup, be sure to catch a Course Talk to learn about the course and specific tips for how to make your day go smoothly and meet your goals! Highly recommended for beginners. We will add these to the Schedule and announce them in the newsletter as they become available

First Tri Clinics - FREE
There are several excellent clinics in the community put on by groups such as the Minnesota Triathlon Club and Gear West Triathlon Club. They generally take place during the spring and early summer. Watch the Schedule and newsletter for scheduled events and notices.

Ask a Coach - FREE
Got a training or racing question? Email with anything and we'll get you an answer or at least the lead you need. Paul Johnson, a certified USA Triathlon coach and race director, with help from the race management team and YWCA fitness professionals, are ready to support you!

Email Newsletter - FREE
Get training tips, class information and other helpful race updates. Sign up.

Email Group - FREE
We have created a Google email group that is restricted to registered participants. You may use it to organize training groups and carpools, ask questions, etc. Please note that you can choose to receive emails individually, once per day or no emails (check them on the Google email group website). Most will choose individually (no delay in delivery) or once per day. Topics should be restricted to those related to triathlon or access to the group may be suspended.
How to Join: All registered participants will be sent an invitation to join. A Google account is necessary to view the group's Google web page but it is not necessary to be part of the group to send and receive emails. If you have trouble joining the list, please contact Paul at to be added directly. Group Website: http://groups.google.com/group/ywcawomenstri

Facebook Group - FREE
Get and share advice and inspiration from other Triathletes on the YWCA Women's Triathlon Facebook Group. This group was started by event participants and is a place for you to come together.

Join the group here: http://www.facebook.com/group.php?gid=170977370037&ref=ts

Triathlon Classes and Services at the YWCA

Triathlon Race Skills Classes

Our popular summer class that takes place at outdoor locations and focuses on specific skills needed for outdoor triathlons such as bike handling, open water swimming, transitions, gear, race day planning and more. Last day includes race day prep and a mini-practice tri! Most helpful for beginner-intermediate triathletes. Learn how to enjoy the sport to the fullest by advancing your skills and learning the tricks of the tri! Led by Paul Johnson, USA Triathlon certified coach.

» Learn more and register on the YWCA Endurance Sports page.

Course Preview Workshops:

Knowing the course is one of the best strategies for beginners and competitive triathletes alike. Get a visual of the swim, walk the transition area, and bike the run and bike courses. You don't have to be registered for the Women's Triathlon to do this workshop, so bring a friend or join us for the fun of it. Led by Paul Johnson, co-race director and USA Triathlon certified coach.

» Learn more and register on the YWCA Endurance Sports page.

NEW: Strength and Conditioning for Runners & Triathletes

Use this class to enhance your running and triathlon endeavors. Led by a YWCA trainer who is experienced working with runners and triathletes, you will learn how to both prehab and resist injuries as well as rehab typical endurance sports overuse ailments. You will get the chance to experience a variety of strength and conditioning methods including weights, core, balance, stretching, TRX and Pilates.

» Learn more and register on the YWCA Endurance Sports page.

NEW: Swim Conditioning

Are you a triathlete (or wannabe) for whom swimming is your third sport? A recreational swimmer that wants to experience how much more fun it is to swim with a group? Need a stepping stone to masters? Join us to learn workout design, freestyle technique and training, the basics of the competitive strokes (breaststroke, backstroke, butterfly), flip turns, swim jargon, equipment and more. Class sessions meet once a week for six weeks and are taught by experienced coaches.

» Learn more and register on the YWCA Endurance Sports page.

Personal Training/Coaching

Personal trainers are available if you would like more personal attention to learn skills or create an overall training or injury prevention plan. Consider signing up for sessions with a training partner and sharing the cost. We have a number of trainers with endurance sports experience and who are very familiar with the free training plan as well as strength and conditioning for beginning and advanced triathletes. Learn more about our personal training services and our personal trainers.

Total Immersion Swim Coaching

If swimming is your third strongest sport of the tri, consider Total Immersion. Swimming requires a great deal of comfort and technique often not fully realized with traditional swim classes and group swims. The YWCA of Minneapolis is the Regional Center for Total Immersion swim training, the premier method of teaching efficient swim technique. Our Total Immersion swim instructors have been teaching and working with all levels of triathletes for many years and can help you become a stronger swimmer and learn specific strategies to master or complete the swim leg with confidence.

Sign up for individual instruction or with a partner or small group. Or try a two-day freestyle weekend workshop.

» YWCA Total Immersion

Masters Swimming

Although the name may be intimidating, Masters swimming simply means group swimming for those 19 and older. All speeds and skills are represented on the Masters team, and more experienced swimmers always enjoy helping new swimmers get a feel for the workout and the group. The YWCA Masters program is open and free to all YWCA health & fitness members. Non-members can sign up for practices under a punchcard system for $70 for 10 practices.

» YWCA Masters Swimming

Adult Swim Instruction

The YWCA has some of the most experienced and qualified swimming and safety instructors in the Twin Cities. Instruction is focused to help you learn on your schedule and at your pace. Adult lessons are available in group classes, as well as in private or semi-private lessons.

» YWCA Swim Lessons

More Information

For more information on training services at the YWCA of Minneapolis, visit www.ywcampls.org or contact:

Triathlon & Running: Paul Johnson

Swimming: Dave Cameron

Athlete Quote:

I...just want to tell you again how much I appreciate all the support you gave me before the race. I felt very confident the morning of the race and thoroughly enjoyed the race and entire event. I could not have done it without your coaching. You were very thorough in the information you shared and very supportive and encouraging in your comments.

Thank you for helping me to reach a stretch goal I set for myself. I am feeling quite proud and capable this week. My brother & sister-in-law attended the race and mentioned afterward that they were really impressed with the venue and the way the race was run and facilitated. My sister-in-law's father runs in marathons so she has attended many of his races and she felt our race was really well organized and run. So, thanks for that too. I've got my strategy in place and expect to shave at least 15 minutes off my time next year. I'll look forward to seeing you then!