Use a Training Log!

For a great, free workout log, visit www.beginnertriathlete.com (even if you aren't a beginner). Keeping a log helps to keep you motivated, keep track of your progression towards your goals, understand and appreciate improvements, prevent and manage injuries, monitor nutrition, and recognize and address challenges. It's also the most important tool in creating an effective training plan, since you'll gain insight into how your body responds to training stresses (biofeedback).

January Clinics - Register Now

Using Your Bike on an Indoor Trainer
January 3rd, 9:00am, RSVP by December 31st (limit 6)
April’s Essex Studio (directions upon RSVP)

Come learn how to turn your bike into a powerful indoor training tool that you can use in almost any space, no matter how small! Learn the drills and workouts that will make your transitions to the roads seamless when spring rolls around. Get out of the gym and get onto your bike in the comfort of your home! Trainers available to borrow for the clinic.

Yoga for Triathletes
January 10th, 9:30am, RSVP by January 6th
April’s Essex Studio (directions upon RSVP)
Instructor: April Bowling, Certified Yoga Instructor

Yoga can be a powerful tool for strengthening, stretching, and preventing injury. Learn a time efficient routine that is a great addition to your triathlon training and can provide an alternative to lifting at the gym. Some mats available to borrow.

Bike Maintenance Clinic
January 13th, 2009 at 6pm, RSVP by January 12th
Fit Werx 2, Peabody, MA
Instructors: Dean Phillips and Marty Miserandino, Co-owners

Learn how your bike works as well as basic maintenance and repair such as how to change a tire. Space is limited, so RSVP early. This is a CRUCIAL clinic for folks who are new to the bike.

Running Clinic
January 29th at 7pm, RSVP by January 25th
Manchester Athletic Club (MAC)
Instructors: Nan Gorton DiMaso and Marnie Lawler, Hilltop Training

Using the MAC's treadmills, come learn how to make the most of your natural running form, new approaches to training, and how to take your running to the next level. Have your form evaluated and your biomechanics checked as well.

Team TriROK Partners With Fit Werx 2: Free Bike Maintenance Clinic

In an effort to secure the best service and bike safety for our members and ensure that their triathlon equipment investments are sound, Team TriROK is now a proud partner with Peabody, MA based:

http://www.fitwerx.com/

Make Fit Werx 2 your one-stop shop for:

· Affordable bike tune-ups by expert technicians
· High-quality bike gear such as saddles, shoes and pedals
· Introductory and advanced bike fittings that fit your budget and maximize your performance and comfort
· Triathlon gear such as wetsuits, tri-suits, and clothing

Fit Werx 2 will be sponsoring Team TriROK’s free
Bike Maintenance Clinic
Tuesday, January 13, 2009 at 6pm
RSVP by emailing teamtrirok@live.com

Fit Werx 2
67 Foster Street
Peabody, MA – 978-532-7348
Fw2@fitwerx.com

Gone Swimming

Thanks to everyone who participated in our Swim Evaluation Clinic...it went "swimmingly"!

Thanks especially to the MAC and Bill Steele for volunteer pool space and coaching.

If you missed the clinic but would still like to get involved, just email me at teamtrirok@live.com and we will get you started no matter what your swim level (including no level at all).

Through the clinic and Bill's 6-week freestyle clinic, Team TriROK has helped over 15 people get into the water and take the first steps towards becoming confident swimmers...go Team!

April

Swim Clinic

Just a reminder:

This Wednesday, November 12th

TriROK Swim Evaluation Clinic

at the Manchester Athletic Club

7p.m.-8:30p.m.

As always, the clinic is free and open to everyone. Come prepared to swim! We will divide the group into swimmers and non-swimmers/very-beginning swimmers. Swimmers will receive feedback on their form and instruction on drills to correct that form (we will get information about how to taylor swim workouts to your needs).

Non/beginner swimmers will receive instruction and referral to additional resources such as group lessons if needed. The opportunity to form a group swim class based on participation will be evaluated.

To RSVP or ask questions, email teamtrirok@live.com.

Resistance Training and Stretching Programs

Thanks so much to Rob Gagnon of the MAC for leading our clinic last night. I think some folks are sore this morning! If you missed the clinic, you can find pictures and instructions for the RT and Stretching program exercises here:

Click Here to view your fitness Program (RT)

Click Here to view your fitness Program (Stretching)

Rob has also recommended some inexpensive equipment to make this program as effective and efficient as possible:

Bands:
http://www.performbetter.com/detail.aspx_Q_ID_E_4162_A_CategoryID_E_356
Lateral Bands:
http://www.performbetter.com/SearchResult.aspx_Q_CategoryID_E_327
Medicine Balls:
http://www.performbetter.com/detail.aspx_Q_ID_E_3708_A_CategoryID_E_166
Foam Roll: (for stretching and massage)
http://www.performbetter.com/detail.aspx_Q_ID_E_5183_A_CategoryID_E_487

The link to the RT&S Program will be permanently posted on the sidebar on the right side of the blog. Email Rob with any questions you might have: rgagnon@manchesterathleticclub.com.

The Runner's Body

This free tool on runnersworld.com is a great resource for the effective prevention, diagnosis, and treatment of injuries associated with running (a lot of them apply to cycling too). Check it out!

http://www.runnersworld.com/runnersbody/

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Resistance Training and Stretching for Injury Prevention

Reminder!

This Monday, October 27th at 7pm, is our free clinic:

Resistance Training and Stretching for Injury Prevention
Manchester Athletic Club
Led by Rob Gagnon, Master Personal Trainer.

You do not have to be a MAC member to come...just rsvp to April at teamtrirok@live.com by noon on Monday. Please wear comfortable clothing and be prepared to get a workout!

Injury Prevention and Treatment

This is a link to a great resource regarding common running injuries: how to diagnose them, treat them, and prevent them. It covers all the most common injuries, especially for beginners. Check it out! Even if you aren't running yet, a lot of the strengthening and stretching exercises will help you stay pain free when you do start to pick up the pace if you start them now.

http://www.runnersworld.com/topic/0,7122,s6-241-286-0-0,00.html

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A Great Opportunity for TriROK Members to Learn How to Swim RIGHT!

Attention TriROK'ers

As you begin training for a triathlon, the swim can loom large. It is impossible to to become a confident, efficient swimmier without learning proper technique. But how do you know what you need to fix? How do you fix it once you know?

Team TriROK offers free swim evaluation clinics to get you started. But really refining your technique takes a concentrated effort. If you learn proper technique early, you can make the best use of your swim time training through the winter. Here is your chance to do just that:

Breakwater Sports Presents

Freestyle Technique Class at Gordon College's Bennett Center

Six Weeks Beginning November 18, 2008

Tuesday Evenings 8:00-9:30 PM

Program Details
Classes meet once a week for six consecutive weeks. Each class is a 90-minute pool session and usually includes underwater video analysis. Handouts will be provided describing all drills and tips for practicing between classes.

Cost
· $270 (TriROK members)
· $300 (non-members)

To register, please email Team TriROK at teamtrirok@live.com

Program Outline
Each week builds on drills and exercises introduced the previous week:
Relaxation and breathing
Freestyle swimming posture
Kicking
Pulling
Timing
Techniques for mastery

For a more detailed description, see:
www.breakwatersportstraining.com

Coaching provided by Bill Steele of Breakwater Sports (assisted by April Bowling):
USA Triathlon Certified Coach (USAT)
American Swim Coach Association (ASCA)
Triathlete and Open Water Racer (age group champion at Alcatraz)

Questions? Call Bill at 978-290-1445, or send email: bsteele@breakwatersportstraining.com

The New Season Begins!

We are so excited to be started a new season with more than five times our numbers from last year! The great thing about Team TriROK is that for every person that we help cross the finish line, so many more are inspired to try for the same, getting healthy and fit in the process. This is expecially powerful in the case of our kids.

There is still time to join us! Our officially training schedule does not begin until November, and even after that point we will find a way to get you on YOUR way to a triathlon...

Anyone is Welcome!

Just a reminder: our kickoff meeting is Tuesday, October 14th at 6:30pm at the Manchester Athletic Club, at the end of Atwater Avenue in Manchester, MA.

Anyone is welcome - you do not have to be a member of ANY gym to be a member of TriROK. You do not need to have a bike already, you do not have to know how to swim, and you do not have to be able to run! All you need is a desire to get healthy and inspire others to do the same.

Space is limited and we have gotten A LOT of interest, so please r.s.v.p. via email at teamtrirok@live.com if you are planning on attending so we can be sure to have enough materials and space!

Email address change

If you have emailed your RSVP to the kickoff meeting to teamtrirok@hotmail.com, please note that it is NOT a valid address and we didn't get it. Send it to teamtrirok@live.com instead. Sorry for the inconvenience...apparently hotmail isn't hotmail anymore! Thanks for understanding (even if we don't ;).

Kickoff Date Set!

Our kickoff meeting for the 2008-2009 Training Season will be:

6:30 p.m.
Tuesday, October 14th
Manchester Athletic Club
(Exit 15/School Street off of Route 128)
8 Atwater Avenue
Manchester, MA 01944

To RSVP or learn more, email teamtrirock@live.com.

Join Us! No Running, Biking, or Swimming Experience Needed!

What are we?
Team TriR.O.K. (Racing for Our Kids) is a catalyst: using support and education, we transform sedentary individuals into athletes. We harness the power of inspiration to spread fitness and healthy lifestyles throughout families and communities. Team TriR.O.K. is free to join and provides training plans, partners, and resources including used equipment and swim clinics to our members.

Why are we?
Childhood and adult obesity is a growing epidemic in this country, fueled by increased inactivity from young ages. But this disease can be effectively battled when parents show their kids there is another way…to get active and have fun doing it. Team TriR.O.K. helps parents do just that, by giving them the tools they need to get involved in the sports of triathlon, running, cycling, or swimming. By setting goals and enjoying training, they will be setting an invaluable example to their families, their friends, and their communities. Team TriR.O.K.’s goal is to make successful participation in triathlon affordable for everyone who is interested, by connecting team members with free or low cost, quality used equipment and training resources.

Who are we?
The original Team TriR.O.K. was composed of 7 friends and mothers who decided to inspire their kids through triathlon. One of the 7, April Bowling, was an experienced triathlete who served as a coach for the Team. No one else in the group was a runner, biker, or swimmer! But after 9 months of training (using mostly used or borrowed bikes) our members went on to successfully compete in the Michael Dunleavy 5K and the JCC Triathlon-by-the-Sea, as well as several other road races and triathlons. Our experience has been so positive that we have decided to try to expand it to help others.

How can you get involved?
Membership is free. We hold training support meetings once a month, have an email newsletter, and hold regular training and equipment clinics. If you’d like to join just email April Bowling at teamtrirok@live.com.

Come give it a tri!