Group training with custom training plans to prepare athletes of any level for the 2014 Ironman Vineman 70.3 or Ironman Arizona. Coach Ingrid Miller is a multiple Ironman Finisher, USAT level 1 coach, Total Immersion Certified Coach and author of several Ironman Series books. She is also a sponsor of the Orange County Triathlon Club.
Bike sessions will be on designated bike trails as much as possible including Santa Ana River Trail and Mountains to the Sea Trail. Will also include Santiago Canyon and City streets/Camp Pendleton for Destination rides. Swims will be in open water in Laguna and Newport Beach. Group Runs will be in local Irvine Parks and along bike path in Huntington Beach.
Coach will customize a training plan for each athlete based upon current fitness level and race goals. Athletes will participate in monthly Time Trials to evaluate fitness levels and adjust training paces if needed. Alternative workouts are provided in the training plan if you can't participate in group sessions.
Instruction and Supervision
Group Instruction in the following topics will be provided: Race Planning and Mental Prep., Fueling, Bike Set-up, Transitions, Total Immersion Swim Technique (10 minutes per workout), Open Water Swimming Skills, Functional Strength Training and more.Supervision/lifeguards will not be provided in any of the group workouts. Athletes provide their own equipment, fuel and safety.
We will meet at designated start areas and depart promptly on time. Group training routes will be identical but duration and pace will vary. Loops will be used as much as possible to afford maximum group interaction but athletes should be prepared to be on their own.
Bike Helmet, Road/Tri bike and spare tubes, levers, pump/co2. Triathlon Wetsuit. Neoprene cap, booties and gloves recommended. Fuel for your workouts. Swim cap provided. Goggles that don't leak.Training will be based on Heart Rate, Pace and Cadence so you need a Heart Rate Monitor, Stopwatch and Tempo Trainer at bare minimum. Bike computer with cadence highly recommended and Garmin/multi-function GPS is best but not required.
Participants must be able to swim 500 yards in a pool without stopping. Also, swim safely and calmly in open water. Completed at least one Olymipic Distance triathlon. Endurance Racing experience ( Marathon, Century Ride) a plus. Be able to run 6 miles ( walk breaks OK), Able to change your own flat tire. Access to email and Facebook for training updates.
Refunds, Questions, Contact
Refund is provided if you are unsatisfied with the services. Pro rata costs will be deducted from refunds. Contact Ingrid at email@example.com for additional questions.
If you want access to the club Facebook page, all the workouts and events, you must join the Club. Fee is $40 per month which will be billed to you monthly after the first payment which must be made here.
Group training will be available 3 times weekly along with several instructional sessions. Group Swim instruction offered weekly. Group training will be on identical routes but sessions will not be supervised so company during the group training session is not guaranteed.
$375 for Vineman, $550 for IMAZ