Golden Gate Triathlon Club and Trifiniti 2014 Ironman Training Program

1. 2014 Ironman Group Training
Information Meeting
January 13, 2014
With
TRIFINITI Endurance

2. O ve r
vie w
Pre
viou
s Iron
The
man
Co a
Gr o u
ches
Pro
ps
gram
Obje
Pro
ctive
gram
s
Ove
Per
rview
iodiz
ed S
Stre
ched
ngth
ule
Perio
Eve
d
izatio
nt / R
ac e
Reco
n
Cos mmendati
o ns
t
Con
tact
© 2014 TRIFINITI
www.trifiniti.com

3. P rev i
o us I
ronm
Train
an
ing G
ro up
s
© 2014 TRIFINITI
www.trifiniti.com
•
•
•
•
•
•
•
•
•
•
•
2004 SF Tri “Ironmoo”
2005 SF Tri “Ironbrats”
2005 GGTC IMBrazil
2006 SF Tri “Ironmoose”
2007 GGTC IM CDA
2008 GGTC IM CDA
2008 SF Tri “Ironspuds”
2009 GGTC IM CDA
2010 GGTC IM St George/CDA/Canada
2011 GGTC IM CDA
2013 GGTC IM Lake Tahoe

4. St aff
Coa c
h in g
© 2014 TRIFINITI
www.trifiniti.com
Dua
ne“ C
oach
Dor
D”
Fran
ette“
Coac
ks
h D2
” Fra
nks

5. Duane “Coach D”













© 2014 TRIFINITI
www.trifiniti.com
GGTC Founding Member
Trifiniti Founder
33 year triathlon veteran
22 time Ironman (10:09 in Kona), USAT AA,
USAT Double Centurion, Team USA, top AG
2009 Ultraman Hawaii finisher
Coaches athletes of all abilities
Contributing author for Triathlete Magazine
Coach 300+ athletes to successful IM
finishes
USAT Level 2 Certified Coach
ACSM Fitness Director
Masters Degree in Exercise Physiology
30 years of professional fitness management

6. © 2014 TRIFINITI
www.trifiniti.com
Do r e
tt e “C
o ac h
D2 ”
 Trifiniti Endurance and Nutrition Coach
 GGTC Track coach, 6 yrs.
 14 year triathlon competitor
 Head Coach


Nike Women’s Marathon
The San Francisco Aids Foundation
 2010 Canada Ultraman finisher
 2011 Team USA
 5-time IM finisher
 Trifiniti Power cycling instructor
 Certifications

USAT certified level 1 coach, USA Track &
Field, RRCA
 Registered Dietitian (March 2015)


Sports Nutrition
Whole food, plant-based

7. T a rg
e t I ro
nma
n
T rain
ing
Acc
© 2014 TRIFINITI
www.trifiniti.com
com
mod
all Ir
at i ng
on m
an D
mos
even
t
istan
ts!
ce

Ironm
an C
oeur
 Iron
d’Al
man
ene
Lake
 Iron
Taho
man
e
Cozu
 An d
mel
oth
e rs i n
be t w
es yo
e en
u r I ro
be t w
!
nma
e en
n
No v
emb Februar fall
y3–
er 30
 The
?
n
cove we’ve g
ot yo
red!
u
 Doe

8. Feb 3  November 30,
2014
 Feb 3: Ironman Coeur
d’Alene/Nice, Vineman Full,
Lake Tahoe, Cozumel, etc.
 Programs lead to
Pro g
ra m
S tart
Da te
s
Wildflower Long Course
© 2014 TRIFINITI
www.trifiniti.com
 April 7: 2nd start date for
Ironman Lake Tahoe
 May: Transition month for
Ironman Cozumel
 June 16: 2nd Ironman
Cozumel Start Date

9. Program Objectives
Have fun
Expand on your current
knowledge, skills and
ability to train and race
Arrive to the starting
line physically,
emotionally and
mentally prepared
Develop life long
friendships
Finish!!
© 2014 TRIFINITI www.trifiniti.com

10. Pro g
ram
Ove r
W ha
v ie w
t’s In
cl ud
e d?
Individual Athlete -Coach
© 2014 TRIFINITI
www.trifiniti.com
Consultation
• Define goals and objectives
• Establish training levels
Daily Workouts via Training Peaks
• 3-Levels within each training modality
• Monthly plan upload
• Monthly Scheduled Check-in’s & review of
training
Group Workouts
• Minimum of 1 each month
• SAG/Support
Individual heart rate, power, and
pace zones
Access to Coaches
•
Email & Phone

11.  4 Clinics/workshops (customized)
Prog
ra m
O ver
Wha
vie w
t ’ s In
c lud
e d?
•
© 2014 TRIFINITI
www.trifiniti.com
Nutrition 101 for Triathletes &
Periodization, injury prevention & Sports
Medicine, Open Water (cold water
adaptation), IM Transition Clinic, IM Race
Strategy
•
Logistics for the traveling triathlete, swim
and run video analysis
•
Tahoe Training Camp (approx. 6-8
weeks before IM)
 Ironman Training Google &
Facebook Groups
 Integration of GGTC Club programs
•
Track & social rides/runs
•
Power Cycling, Personalized Nutrition,
1:1 Coaching and other services.
Athlete Sponsor Benefits
 Discounts
•
•
Rudy Project, Xterra, Generation UCAN
Jaybird, Karbon Speed Race Wheels

12. Wha
t y ou
ca n
ex pe
ct
© 2014 TRIFINITI
www.trifiniti.com
Typi
ical 2
5 we
train
ing :
ek
199
,000
yard
swim
s of
ming
3,06
0 mi
les o
714
f cyc
mile
ling
s of r
930
unni
ng
reps
of w
134
eigh
,392
ts
Calo
ries

13. 201
4 Pe
r iod i
zati o
n Sc
he du
le

Base: ~ 2-3 months
10-12 hours/week

Builds: ~ 2 months
13-16 hours/week

Peak: ~ 3 weeks
 15-20 hours/week
 Progression:
3 week builds followed by one week
recovery
3 week taper leading into IM
© 20
1
www 4 TRIFIN
.trifin
I
iti.co TI
m

14. St ren
gt h T
ra in in
g
© 2014 TRIFINITI
www.trifiniti.com
Periodization Strength
Program via PT on the Net:
Anatomical Adaptation
Phase
Maximum Strength Phase
Muscular Endurance
Phase
Tri Specific Maintenance
Phase

15. Circ u S peci al
m sta
nce s
© 2014 TRIFINITI
www.trifiniti.com
Set-b
acks
• Injur
y/illn
ess
• Trav
el
• Fam
ily

16. Coach training recommendations
Delivery of daily workouts
Monthly Scheduled Check-in's
Monthly review of uploaded data to
Training Peaks (minimum)
Establish individual HR, power, pace
assessment
Clinics and workshops
Individual Pre Race Strategy
Access to Coaches (email and phone)
Discounts on Nutrition Services
Discounts on Power Cycling
Sponsor Benefits
Basic Training Peaks Account
IM
Group
Training
X
X
X
X
X
X
X
X
X
X
X
X
X
X
Indiv.
Training
X
X
X
X
X
X
X
X
X
X
X
X
X
© 2014 TRIFINITI www.trifiniti.com
X
$300
X
X
X
X
$195
~ 24 weeks
3 months
1 month
Post race review
Cost
Daily/weekly review of uploaded data to
Training Peaks
Customized daily posted workouts based
upon individual training objectives, goals,
race calendar, adaptation & personal
factors
Annual Training Plan design and updates
Premium Training Peaks Account (paid by
Trifiniti)
Group workouts
Initial Consultation (goals, objectives,
fitness level)
Description of Service
Program Costs
 $300 for 12-week session
 $600 for full 24-weeks
Prorate dep. on start date.
$600
$585
$1,170

17. What’s Next?
Email Info@trifiniti.com
Join the GGTC IM Google Group
•
https://groups.google.com/d/forum/2014ggtcimgrouptrifiniti
Athlete Questionnaire – found on Google
Group
Payments
Schedule Consultation
© 2014 TRIFINITI www.trifiniti.com

18. “An y
t hin g
Po ss i s
ib le ”
“I don’t see our business as simply
putting on triathlon events. In reality,
we are in the business of fulfilling
dreams.” -- Graham Fraser, Former President,
Ironman North America
© 20
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www 4 TRIFIN
.trifin
I
iti.co TI
m

19. Tra in
in g L
e ve ls
Le ve
l1
Overall
 Have been in triathlon or multi-sport
athletics for less than 2 years.
 Only goal is to finish feeling good in
a time between 15 to 17 hours.
 Have non-competitive aspirations
in training and racing.
 Plan to train an average of 12-14
hours each week.
 Have an extensive history of
muscular-skeletal training related
injuries.
© 2014 TRIFINITI
www.trifiniti.com

20. Tra in
in g L
e ve ls
Le ve
l2
Overall
© 2014 TRIFINITI
www.trifiniti.com
 Have been in triathlon or multi
sport between 2-3 years.
 Goal is to finish the Ironman feeling
good in a time of 12-14 hours.
 Have some competitive
aspirations to finish well within the
age group but not expecting a
top 25% placing.
 Plan to train an average of 15-16
hours each week during the
summer months.
 Have not experienced trainingrelated (overuse) injuries within the
past 60-90 days.

21. Tra in
in g L
e ve ls
Le ve
l3
Overall
© 2014 TRIFINITI
www.trifiniti.com
 Have been in triathlon or multi sport





longer than 3 years.
Have completed at least one full
Ironman distance event or 3 half
Ironman events in past 2 years.
Goal is to finish the Ironman in less than
12 hours.
Have competitive aspirations to finish
well (top 20%) within the age group.
Plan to train an average of 16-21 hours
each week during the summer months.
Have not experienced training-related
(overuse) injuries within the past 30-60
days.