Tina's Training Program

Congratulations on Choosing Tina's Training Program for your Race Preparation.

With the proper training, you will not only be physically prepared for the event, you will be mentally prepared as well.

When you stand with your feet in the water, waiting for the Starters Horn to sound, you will be able to say:
" I have done everything I could to be ready for my event".
This confidence will allow you, not only do your best ever, but most of all allow you the freedom to enjoy yourself.

Good Luck and Happy Training!

RUNNING – Preparation for Tina`s Training Program

RUNNING – Preparation for Tina`s Training Program

Have you registered yet? - https://www.onlineregistrations.ca/pedaltoempower/

Building a base for RUNNING is easy – it starts with a walk!

For the run portion of your training there are very few requirements:

• The most important need that you must deal with now is what you wear on your feet. Your shoes are the cushioning between you and the surface your run on. So do not compromise on this purchase and get the assistance of a knowledgeable retailer. Choose socks that prevent blisters and as this could be a challenge, you might need the trial and error method. Once again choose wisely.

 Check with Greg at The Running Company in Oakville.

There are basically three surfaces to run on, cement, pavement and grass/wood chips. On a scale of 1 to 10 with one being the worst, cement is a 1, pavement is a 6 and grass is a 10. Try to run on grass as much as possible.  Always, try to run/walk for a minimum of 20 minutes when you train. Always do a warm-up before any training, no matter what the sport is.

Be diligent about your strength training.


On Wed. May 30th there will be a run clinic (see details on website) and at this time we will teach you about drills warm-ups and cool downs. All these suggestions will be part of the 16 week training program that is being designed especially for you.


Remember: There are no bad weather days, just incorrect clothing!

SWIMMING – Preparation for Tina`s Training Program

Have you registered For Tina's Training Program yet? If not, go HERE! 

Building a base for swim training is probably the most difficult for most Triathletes.

You need to build endurance, which generally means swimming and swimming and then more swimming,
but if you lack the skills then you will have difficulty finishing the workouts. Building the distance in the
pool can also bring fatigue, which can be counterproductive early in your swim buildup because with
fatigue comes loss of technique, and technique is the most important factor governing your potential in
the water.

• If you have been swimming with a Masters Club in your area - good for you!
• If you have been swimming on your own and building your endurance – good for you!
• If you are just getting into the pool – you still have time.
• In preparation for Tina’s Training program – get in the pool!

Make sure you have the right equipment; goggles are a necessity, a bathing cap is
also preferred and a one piece swim suit. These items will make your swim
comfortable and allow you to concentrate on your technique.

Our Swim Sponsor Team Aquatic offer 25% Discount to OWT Participants.
Visit the store at 8 - 4155 Fairview Street, Burlington and receive 25% off. Click HERE view more details.


If you are in the Super Sprint your distance is 375m that is (15) lengths of a 25m pool. The distance for
the Sprint is 750m this equals (32) lengths of a 25m Pool.


The stroke you swim is your choice, you can change your stroke at any time during the event. It is most
important that you exit the water safely and head out on the bike.


Your swims at this point should start with a distance that you can complete comfortably. Maybe 4 lengths,
10 or 30, try to push yourself to finish as many as you can without reaching exhaustion. Swim any stroke,
any speed, the purpose is to complete a distance whatever that distance is.....

BUILDING ENDURANCE, IMPROVING TECHNIQUE

You have established a base distance – now it`s time to build that distance, building endurance and building technique.
Try to swim 2 more times before starting Tina`s Training and incorporate some technique in your work out.


Sample Workout:


Super Sprint – double the distances for Sprint Event
Warm Up;
(4) lengths kick with board, either on your front or back
(2) lengths swim, breathing every 5 strokes, slow and controlled - this not the time to flail!!
Main Set;
(8) lengths continuous, timed swim but don`t run out of energy. The purpose is to finish the distance
Cool Down;
(4) cooling off swim on your back, breaststroke, side stroke rest and stretch


Join us for our Clinics to learn more about swimming in the Open Water. Click HERE for more information about our clinics.

Getting Ready to Start the Training Program

                    
Register for Tina’s Training at:    www.womenstriathlon.com
→Continue with the Strength and Endurance program from the previous blog post

Step#2 – Preparing Your Bike and You!

Do you have a bike?

There are no rules saying that you must ride a triathlon specific bike in a triathlon.  People use triathlon, road, hybrid (flat handlebar), and even mountain bikes for triathlon races. Many of you will not have the luxury of being able to purchase a bike for just one purpose.  When choosing a bike for yourself there are several questions you need to ask.

• What are your cycling needs? riding with the family, mountain biking, triathlon specific
• What is your budget? the sky is the limit, but not necessary, good used bikes are available
• What size bike do you need?  avoid the temptation to purchase any bike – make sure it fits
• Ask questions.  The shop sales person should be more than happy to answer your questions, but be fair to them.  Do not expect them to spend a great deal of their time with you if you are only seeking free advice in order to purchase a used bike or on line.  The knowledge and support that comes from a good bike shop can be worth as much as the bike itself.

Is your Bike Safe?

• Have your bike assessed by a Bike mechanic at your local Bike Store

    Spokes and Slopes 89 Ontario St N, Milton ON, L9T 2T2 905-876-7676

• Check the following;

Handlebars, headset , seat,  pedals and cranks to be sure they are tight

     Wheels – spin the wheels and check brakes, both front and back

          Tires – check pressure and a visual inspection for damage, cracks, wear

      Check your helmet for expiry and damage;  if you drop your helmet it is no    longer safe

• Join us for our Bike Maintenance Clinics, May 10 and May 22 and learn to look after your bike

Register at   www.womenstriathlon.com

How Much Cycling should I do now?

• If you have been riding a trainer indoors or taking part in Spin Classes over the winter – good for you! If you are waiting for the weather to get nicer; now is the time to get outside.
• The length of your first ride outside should be 1/2 your indoor training times. If there is no indoor training you should ride half as far as you think you can. Guess at 3 – 5km
• Your first rides should concentrate on reacquainting yourself with rules of the road, bike safety and balance, getting comfortable in your seat, and getting used to changing gears.  

• Do not push hard, do not use big gears concentrate on your cadence (RPM of your pedal strokes). Work towards 80 – 100 RPM. Use your computer or count your pedal strokes. The idea is to spin faster rather than slower. Spin as fast as you can in a comfortable gear. You will notice, over training, that you are able to spin 80 – 100 RPM in increasingly larger gears.

• 
  

• LEAVE US A COMMENT IF YOU HAVE ANY QUESTIONS!

• Spokes and Slopes * Milton ON * 905-876-7676

Hello Ladies! We are very pleased with the upcoming season and hope you will join us for our many clinics. All are designed to help you on the road to a better event, whether it is your first or fourteenth.

• Tina's Training Program is specifically written to culminate, at the end of 16 weeks, at our Event on Sept 2, 2012. Your training will be individual and Tina will answer questions and interact with everyone through this blog.

The best way to get hands on training is to join Tina at one or all of our Clinics.

• We will email the program to all who register. They will be emailed on May 13, May 27, June 24 and July 22. Each schedule will contain 4 weeks of training details. The program will be designed for our Super Sprints and will be modified to cover training for the Sprint distances; Triathlon and Duathlon. This program will give daily activities, with work out goals, distances and an actual work out and cool down. It will be periodized to provide you with rest periods, hard weeks and easy weeks, all based on documented and proven coaching methods.

Questions can be presented on the blog throughout training and everyone will benefit from the answers.

Strength and Endurance Building in Preparation for Tina's Training Program.

CIRCUIT TRAINING:

• The following exercises should be done as a circuit.  

• The number of Repetitions of each, is up to the individual.    

• Start with (2) or (5) or more and increase by only (1) or (2) each session. 

• DO NOT over strain, you should be able to complete the entire circuit, once, easily

• Repeat the entire circuit for 5 minutes, rest 2 minutes and repeat, if possible.

1.

Push Ups

                      2.    

                                Chair Dips

         


3.                        4.    
                                                                         Abdominal Crunch

               Squats

5. 
Step Ups

TRAIN WITH TINA: Tina Braam, founder of the Ontario Women’s Triathlon, and an accomplished Triathlon Coach, has established Tina’s NEW Training Program specifically designed for our Event on September 2, 2012.  Register NOW to receive this comprehensive 16 week program starting May 13, 2012 for only $25.00. Don't miss this fantastic opportunity to TRAIN WITH TINA!

     

Here's an overview of all the events we have planned for you!

 

Website link; www.womenstriathlon.com

Charity partner Girls Inc of Halton www.girlsinchalton.org

Event date: September 2, 2012 - Kelso Conservation Area, Milton ON

Training Program 16 weeks - May 13 - Sept 2 - Registration coming soon

Clinics List:

May 10th - Bike Maintenance Clinic I

May 22nd - Bike Maintenance Clinic II

May 30th - Finding the Power Within, A Running Clinic for Women

June 5th - Practical Bike Tour

June 10th – Pedal to Empower – 15km to 30km Bike Ride

June 19th - Open Water Swim Clinic

July 17th - Triathlon Clinic

August 18th - Race Rehearsal