Trifitness LLC

A focused series of workouts and drills that culminate in one or both of this Summer's popular local triathlons. The program will include workouts on the actual course of the Trek Trifitness Triathlon and lots of triathlon specific workouts. There will be a beginners and experienced group to ensure you will train with athletes your speed and level.

By the end of the training you will have practiced the Trek Trifitness Triathlon many times on the actual race course! There will be no secrets for you anymore and you will feel like a real triathletes and race day will be all fun!

Tuesday: BIKE- Outdoor cycling workouts with focus on technique and speed. Heart rate testing will be offered at the beginning and end of the program to gage your progress. You are responsible to bring your own heart rate monitor. Triathlon specific workouts like Bike/run sessions and transition practices will be offered to add variety, fun and make you into a proficient triathletes! Time trials and hill repeats will be offered weekly.

Wednesday: SWIM- Right at Fairfield Beach, work on technique, speed and endurance and enjoy triathlon swimming at its best. Coaches in kayak will lead you through great workouts and will help you improve. Race starts and exits, time trials and race simulations will be offered.

Thursday: RUN and TRIATHLON PRACTICE- Track, hill repeat workouts will be offered to build speed and strength. Running specific drills will be taught to make you a better more efficient runner with an emphasis on cadence. Core and plyometrics will be offered as well.

Location: All days start from the Trifitness Studio in the Brick Walk in Fairfield Directions

Train under the guidance of experienced coach Valentin, Boston qualifier and ironman triathlete, and run with fellow athletes to reach your goals and have fun at the same time. All sessions start and finish at the Trifitness Studio.

FURTHER DETAILS AND TO REGISTER

e-mail Pascale@trifitness.net

phone 203 255-8892

Yoga for athletes

Jan 5 until March 23 2009

Session descriptions:

Join Susan Gold for an energizing hour of yoga which will enhance your training and help you find your personal edge. Whether you want to increase your range of motion in the water, strengthen your quadriceps for cycling or improve your concentration on the race course, this vinyasa yoga practice will improve your strength, stamina, flexibility and balance- mentally and physically. This practice will help with your breathing and your focus during competition. It will empower you on and off the mat. Classes will teach you routines that you can easily include in your daily workouts. Supplies needed: yoga mat (or one will be provided for you)

Location:

Trifitness Studio - Fairfield (Wednesdays) Directions

Time:

Monday 6-7am

Cost: See Pricing Schedule

Susan Gold has been a member of Trifitness for over 4 years and is a competitive runner. She has completed 15 marathons and numerous triathlons. She started practicing yoga 13 years ago and completed her 200-hour hatha yoga training at Saraswati’s Yoga Joint in Norwalk, CT. Susan has taught classes to triathletes as well as adults and children. She is passionate about her practice and how its positively enhanced her training. The power vinyasa yoga can modified for beginners.

FURTHER DETAILS AND TO REGISTER

e-mail Pascale@trifitness.net

phone 203 255-8892

Triathlon Training Program for Women

6 weeks

NEW Day time Training

(Sprint/Olympic distances)

Aug 13- September 19 2008

Drop off your children to the bus stop and come bike and run with us for a great workout that will put you in great shape and train for a triathlon!

Session descriptions:

Sunday: SWIM - Sessions include pool and open water swim techniques, interval/endurance swim workouts, race start and exit strategies and swim/bike transition practice. The swimming sessions are co-ed.

Wednesday: BIKE- For women- Outdoor cycling workouts with focus on increasing your ability to climb and time trial. Sessions will include hill repeats, time trial efforts (Fairfield location), transition practices. Some sessions will take place on the actual race course in Shelton CT.

Friday: RUN- For women- Comprehensive track workouts at Ludlowe High School in Fairfield. Sessions will focus on improving your running technique by utilizing running drills, agility/quickness activities. All sessions will conclude with a proper stretching segment.

Location:

Swim: Weston pool (Sundays) 5pm-6pm Directions (optional core workout from 4:30pm to 5pm)

Bike: Fairfield Railroad station westbound parking lot, 400 Center Street, Fairfield (Wednesdays) Directions

Run: Ludlowe High School-Fairfield (Fridays) Directions

Time:

Sunday 5-6pm, Wednesday 9:15am-10:45am, Friday 9:15am-10:15am

Cost: See Pricing Schedule

Bonus:

Every athlete will be provided a training plan to follow outside the sessions and unlimited emails with the coaches. Some training sessions will be conducted on the races courses.

Beginners welcome! A special group will be created for beginners. Please let us know if it is your first triathlon, bike under 14 miles/hour, run over 9-10mn/mile or have very basic swimming skills. We will create a special training group for you.

NOTE: All swimmers must also have a Weston Public Swim Permit or pay an additional $5 per session (permits valid from September 5, 2007 to July 2008 for $80 for non-resident or $55 for Weston residents. To apply go to swim permits)

FURTHER DETAILS AND TO REGISTER

e-mail Pascale@trifitness.net

phone 203 255-8892

Open Water Swimming for Triathletes

June 30 to September 17 2008

Session descriptions:

This is a great opportunity to conquer your fear of open water swimming!

All sessions are coached sessions with certified USA Triathlon coaches.

The emphasis will be on technique, racing techniques, race start, entry and exit, safety and overcoming fear. Drafting will be introduced for more advanced swimmers as well as intervals training.

Different groups will be formed depending on levels.

Optional core/dry land exercises or yoga on the beach will be offered before or after the swim workout.

In case of inclement weather a run workout will be offered.

Location: Jennings Beach, Fairfield CT Directions

Time: Monday and Wednesday 7-8pm

Cost: See Pricing Schedule

Equipment: Please bring goggles, water bottle. You will be given a colorful swim cap on the first day. Wetsuits are optional but recommended.

FURTHER DETAILS AND TO REGISTER

e-mail Pascale@trifitness.net

phone 203 255-8892