Upcoming Clinics: March and April

This is where the rubber starts to meet the road....literally! The time is approaching to start getting outside on our bikes. It's also time to start focusing on race day, putting our run training into practice, fuel correctly, and learn the skills we'll need to successfully navigate transitions!

As always, all the clinics are free, and you must RSVP to teamtrirok@live.com at least 2 days in advance to attend and receive directions and equipment lists. The sooner you sign up the better.

Clinic 1: Nutrition for Training, Racing, and Life
March 10th, 6:30pm
April's Essex Studio
Come learn the essentials of eating for optimal health, training, and racing (and yes, weight management as well). We'll focus on practical strategies that will make a healthy relationship with food feel natural, and optimize your performance in life and on race day.

Clinic 2: Swim Time Trials and Skills for the Triathlon Swim
March 14th, 7:00am (NOTE - 7am NOT pm!)
Manchester Athletic Club
Get timed for the pool triathlon you are doing (whether it's sudbury, jcc, marlboro, or sherriff's) and learn how to pushoff, turn, and cross under the lane lines. We'll also simulate race conditions to get you comfortable and confident for race day. This clinic is highly recommended for everyone.

Clinic 3: Bike Skills and Handling
March 29th, 10a.m.
Cherry Hill Parking Lot
This clinic is MANDATORY. You will not be allowed on a group, coached bike ride with Team TriROK if you have not completed this clinic. We will discuss rules of the road, safety measures and equipment, and most importantly practice: starts, stops, clipping in and out of pedals, u-turns, road turns, weaving, swerving, signaling, accessing food and hydration, passing, and other skills. You'll learn valuable drills to practice on every ride so that you will be fully confident in your skills come race day. We will set up the group ride schedule to train for the target triathlons at this clinic. This clinic is inconveniently scheduled mid-morning on purpose...this time of year it can be VERY cold early morning to stand around and bike around. Please make the time to attend.

Michael Dunleavy Memorial 5K
April 5th, 1pm
Vinson Owen School
Winchester, MA
Come run this incredible race with the Team and get valuable feedback about where you are in your training. Visit www.michaeldunleavy.com/5krace.htm to sign up and learn more. This race (or another early April 5k) is required for all Team TriROK'ers.

We will be trying to schedule another bike maintenance and repair clinic if there is enough interest. Please email me if you missed the last one and would like to attend such a clinic.

April