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.

Training Articles - FREE

We've compiled the following articles from a variety of sources, including YWCA triathlon staff as well as our event partners.

1. What to Wear (PDF File) by YWCA Training Coordinator Nicole Cueno
2. Triathlon Training: Before the First Step (Part 1 of 3) (PDF File) presented by the Women's Orthopaedic Center
3. Getting Started: Tackling a Sprint Triathlon (Part 2 of 3) (PDF File) presented by the Women's Orthopaedic Center
4. Don't Miss a Step (Part 3 of 3) (PDF File) presented by the Women's Orthopaedic Center
5. Exertional Heat- Related Illness (PDF File) presented by the Women's Orthopaedic Center
6. The Right Way to Hydrate for Triathlons (PDF File) presented by the Women's Orthopaedic Center

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
If you are aiming for your first tri or could use a few more tips, come learn from and ask questions of coaches and veteran triathletes. Find out what gear you need and don’t need, clothing recommendations, what to expect race day, how to make the swim less daunting, how the transition area works, what are the rules, and anything else on your mind! Free and open to the community.

Clinic Dates:
Saturday, March 20, 12-1:30 pm, Midtown YWCA Room 155
Sunday, May 2, 1-2:30 pm, Midtown YWCA Room 155

Women's Flat Tire Clinics - FREE
Don’t get stuck miles from home. Learn how to fix a flat tire! Enjoy increased confidence to get out and enjoy your bike this spring and summer! Led by Gear West Bike & Triathlon’s, Hannah Sullivan. Learn on your own wheel or bike! It is free but you must pre-register by contacting Nicole at ncueno@ywcampls.org or (612) 215-4203.

Clinic Options:
Sunday, April 18 at 11 am, Midtown YWCA
Saturday May 1 at 9 am, Uptown YWCA

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 Fan Page - FREE
Get and share advice and inspiration from other Triathletes on the YWCA Women's Triathlon Facebook page.

Join the group here: www.facebook.com/ywcawomenstri

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!