Whether or not you have felt it, the economy is getting tight. And so is your budget. The place where people first cut cost is usually food. Which normally is fine, but as long as you know where to get your nutrients for cheap you’ll be able to eat like a king for a pauper of a price. Here are a few ideas on how to a budget, healthfully. 

Buy frozen or canned. In terms of most nutritious it goes 1. Fresh, 2. Frozen, 3. Canned. While its great to have 3 different fresh vegetables and 3 different fresh fruits a day, its isn’t always practical or realistic. There are plenty of veggies and fruits that are both nutritious and cheap in the frozen section. Many manufacture are now making convenience frozen veggies that you can just throw in the microwave. They also have big bag versions of frozen berries—throw some into a protein shake and you have a nutritious and cheap breakfast or snack.

Buy Seasonal- If you do want to buy fresh produce its best to buy what is in season. There is a reason why strawberries are more expensive in the winter—they don’t grow locally in the winter. We normally get our ‘summer’ fruits and vegetables from the southern hemisphere, when they have their summer. And because they travel such a long way, they are usually much more expensive.  Here is a list of seasonal foods, try to plan your meals around these staple items.

Cook in bulk--if you don’t have the time or luxury to have a different meal every night of the week, nutritionally speaking you don’t need to have a different meal every single day. The most important aspect of a meal is, it is healthy. Make two to three double portions of healthy meals on the day where you have the most time, and heat up through out the week. Another way to save time and money is to cook certain things in bulk. For example, the limiting factor in most of our meals is the protein source. Is the meat fresh, when to cook it, how to cook it, etc. When cooking chicken breast, make 8 at once keep 4 whole and chop the rest. You can add the chopped to stir fry’s, salads, soups, casseroles, etc. and eat the whole ones, well…whole. When frying ground beef make 2 pounds rather than 1 pound and save what you don’t use in the fridge. When you come home with 20 minutes to make dinner the hardest part is over. You can make spaghetti, stuff peppers, etc. 

Go vegetarian--try non animal based proteins. They are usually a lot cheaper and are just as significant in protein sources. 16 ounces of tofu can cost from $0.99 to $3.49 which is generally four servings. Morning star and Boca brands make ‘fake’ ground beef, chicken cutlets, and other protein items. These can range in price but the best part about them is that they don’t ‘go bad’ or get freezer burn. Beans are a great non animal based protein source that can be super cheap and have a great versatility.

Go local--buy produce from a fruit and vegetable market. Their produce is usually much cheaper than the big grocery stores as well as much fresher. Budget-ing your food dollars don’t mean you need to eat from frozen or canned all the time. When you are in the mood for fresh fruits and vegetables, and let’s face it, fresh really is the best choice, to your local fruit and veggie market. They are in every town and usually have the best deals in town. My local fruit market had clementine’s 30% cheaper than the traditional grocery stores. Most markets don’t have a wide variety of non-perishables, so you may need to make an extra trip, but if your total bill is 30% cheaper…wouldn’t it be worth it?

Eat Generic not convenience- Store named brand is usually $0.50-1.00 cheaper than the name brand, with usually the same taste and flavor. Get supermarket brand tomato soup rather than big name, you’ll just be paying for the name. Also, pre-packaged, pre cut and pre washed veggies and fruits should be for when times aren’t as lean. Buy a bunch of different fruit and veggies and spend 30 minutes a week on cutting and storing them. (Tip: store cut up veggies in a bath water to keep in the freshness.) In the long run this will save precious pennies and your time.

March, 2009

Volume 2, Issue 3

In This Issue:

NEW Announcements

Setting Goals for Your Season

2009 Training Packages

Physiology Corner

Cardiac Output

Eating on a Budget

Cost Effective Training

The Roadie Room-

The Lead-Out

SPONSOR of the Month-

Accelerated Rehab Centers

Chicago Triathlon Training Package

Upcoming Classes

The Runners Den-

Training Only Three Days a Week

2009 Training Camps

Achilles Tendonitis

Cycling Development Program

Cycling Development Program is Back!

Break Through Multisport Inc. is proud to announce that our Cycling Development Program is back! Starting on Wednesday, April 7th at Element Multisport (2754 N Clybourn Ave., Chicago, IL 60614). The class will take full advantage of the six (6) CompuTrainers in order to train with the benefits of power!

With training groups forming now, enrollment is limited to six (6) athletes. The program is six weeks in duration, from 6:30-8:00PM on Wednesday, costs $120 and includes a Break Through Multisport water bottle.

To reserve your slot, click here.

In general, every endurance sports athlete has goals that they would like to accomplish each year. Some people set their sights to low, some set them to high… in general, it’s tough to find the person who can set them just right. This month, I’m going to discuss the six most important aspects of not only setting your goals, but developing a plan to achieve them.

Race Goals/Priorities: After sitting down and determining which races you are going to compete in, we have to determine the priorities of each race (A, B and C). A-races are the races you want to have the absolute best day at- setting a new PR. B-races are the ones that we would like to do well in, but are not as important as the A-races. The C-races are in general, considered to be a training day. Each athlete must decide for themselves which races are important and why. The key step, after assigning the priorities, is to predict your times. For example, if an athlete is going compete in the Rockman ½ Ironman race in early June, while preparing for Ironman Wisconsin, they would normally consider the IM race to be the A-race and Rockman to be either a B or C race. As for predicting your performance at the Rockman, we want to have reasonable and tangible goals for that race, something like a 30 minute swim, 2:45 bike and 1:40 run.

Physical Training: In order to plan out your physical preparation (training plan), you have to make an honest assessment of your current physical fitness. Once you have identified your current physical abilities, it is highly recommended that you take the periodization theory of developing your training plan throughout the year, taking advantage of a preparatory phase, base phase, build  phase and peak/race phase.

Testing and Benchmarks: Throughout the year, your training plan should have testing built in so you are able to assess your level of fitness and compare it to earlier results to judge the effectiveness of your training. Another aspect of endurance sports that needs to be tested is nutrition. As the length of the events increase, the importance of nutrition increases too. Each athlete has different preferences for taste and tolerance for different brands of nutrition- this is something that needs to be tested and rehearsed in training. For benchmarks, those relate to the race and training goals that you have set throughout the year.

Technical Preparation: the technical side of the picture involves selecting the right equipment, making sure your biomechanics are not hindering what you are trying to accomplish, making sure you are in a good aerodynamic position on the bike and an efficient stride to name just a few. Nutrition also fits into the technical preparation, knowing how many calories and liters of liquid you will need to take in while racing is more and more important as the distance of the race increases.

Psychological Preparation: making sure that your mental skills are where they need to be on race day is the goal of psychological preparation. First, you have to have a serious conversation with yourself to identify your mental strengths and weaknesses. What will happen on race day if your legs just don’t feel great… how is that going to effect your race? If you end up with a flat tire half way through the bike… how is this going to effect your race? These are all questions that you need to have the answer to prior to race day.

Tactical Preparation: Tactical preparation consists of pre-riding/running the race course, a solid race plan, pre-race activities (stretching and warming up), your equipment choices, looking at the weather forecast and the current course conditions. Taking all of this into consideration, that is the tactical preparation that will set you up for success.

If you can put all six of these pieces of the puzzle together, be prepared for new PRs in 2009!

Coach Ryan is a USA Triathlon and USA Cycling Certified coach, the Founder and Head Coach of Break Through Multisport Inc. Ryan has earned a Masters Degree in Biochemistry and Organic chemistry and is currently working towards a Masters degree in Exercise Physiology. You can reach Coach Ryan at  Ryan@BreakThroughMultisport.com with any questions, comments or for all of your coaching needs.

In this months installment of the Physiology Corner, we are going to discuss cardiac output and how exercise influences it.

Q = HR x SV

Cardiac Output (Q) is defined as the amount of blood that is pumped by the heart each minute (liters per minute). Heart Rate (HR) is the number of beats per minute (BPM) of our heart and Stroke Volume (SV) is the amount of blood ejected with each beat of the heart (milliliters per beat).

In general, when looking at HR, untrained men and women will usually have a resting HR between 70-75 BPM, while a trained male or female will have a resting HR between 50-55 BPM. At maximal effort, trained athletes get up towards 190 BPM while untrained people will get a lot closer to 200 BPM. 

When looking at SV, the resting SV for trained athletes ranges from 80-100 ml/beat while in untrained people, the range is from 60-70 ml/beat. When looking at the SV during a maximal effort, the trained athlete will range from 125-180 ml/beat while the untrained athlete would be in the range of 90-110 ml/beat.

When we look at HR and SV together, we get the total cardiac output. In general, at rest, both trained and untrained athletes have relatively the same Q, between 4.5 and 5 liters/min. While at maximal effort though, we have a very different picture. A trained athlete at rest will have a Q between 24 and 34 l/min while an untrained athlete will have a Q between 18 and 22 l/min.

So based off this information above, the more blood that you can get to your muscles, the more oxygen and nutrients you are able to deliver while exercising.

Coach Ryan is a USA Triathlon and USA Cycling Certified coach, the Founder and Head Coach of Break Through Multisport Inc. Ryan has earned a Masters Degree in Biochemistry and Organic chemistry and is currently working towards a Masters degree in Exercise Physiology. You can reach Coach Ryan at  Ryan@BreakThroughMultisport.com with any questions, comments or for all of your coaching needs.

Break Through Multisport Inc.

1235 North Clybourn, #355

Chicago, IL 60610

(931) 220-7050

www.BreakThroughMultisport.com

Ryan@BreakThroughMultisport.com

In today’s economy, a lot of people are forced to live on a tighter budget than they have been used to in the past. When it comes to endurance sports, triathlon in particular, participation can get very expensive. By utilizing some creative packages from Break Through Multisport, you DO NOT have to sacrifice your training and preparation!

Here are just a few of the combo offers from Break Through Multisport:

1.   8 months (Feb-Sep) of Level 1 Coaching: $1400
   

1.   4 months of Level 1 Coaching and then 4 months of Level 2 Coaching: $1500
   

1.   Winter Maintenance Plan and then 5 months of Level 1 Coaching: $934
   

1.   3 months of Quarterly Coaching then 5 months of Level 1 Coaching: $1175
   

These are only a few of the combination options that are available at Break Through Multisport. For more information, please contact Coach Ryan

Is it possible to train for a race while only running three days a week? The answer is a resounding yes. Regardless of your races distance, it IS possible to run only three days a week and have a good solid race.

So how is this possible? There are, in general, three main “runs” that you need to get in each week- a long run, a track workout and a tempo or race pace run. Any additional running would simply be considered either base training or over-training. So lets take a closer look at each of the different types of runs.

The “Long Run” is pretty self-explanatory. In general, the long run should last somewhere between 1-2.5 hours. After the 2.5 hour mark, you are doing damage to your muscles and joints that will take a substantial time to recover from. The pacing for this run, for the average runner is your all-day pace. By completing a long run, you are increasing your endurance, muscular endurance and mental ability to run for a long period of time and deal with the pain that accompanies it.

The “track workout” is one that involves a series of 200 meter, 400 meter, 800 meter and 1600 meter (1 mile) runs at a speed that is higher than normal. An example track workout for a runner preparing for a 10k (with a solid aerobic base) would be: a 10-15 minute warm-up followed by 2x800 meters with 90 seconds recovery between 800’s, then 4x400 with 60 seconds between 400’s. After the intervals, a 10-15 minute cool down jog would end the session.

The “tempo” run is the “race pace” run, which is the fastest pace that you can hold for the entire race distance. For begginer and intermediate runners, it is recommended that you run at “race pace” for a specific amount of time, while more experience runners would run specific distances at “race pace.” An example “tempo run workout for a runner preparing for a 10k (intermediate level runner with a solid aerobic base) would be: a 10-15 minute warm-up followed by 10 minutes at race pace, five minutes easy, then 10 minutes at race pace and then end with a 10-15 minute cool down jog would end the session.

If you can make sure to get these three key runs in each week in a well thought out and progressive manner, you will have a good day at your A-race.

Coach Ryan is a USA Triathlon and USA Cycling Certified coach, the Founder and Head Coach of Break Through Multisport Inc. Ryan has earned a Masters Degree in Biochemistry and Organic chemistry and is currently working towards a Masters degree in Exercise Physiology. You can reach Coach Ryan at  Ryan@BreakThroughMultisport.com with any questions, comments or for all of your coaching needs.

By Ryan Riell, USA Triathlon Certified Coach

By Ryan Riell, USA Triathlon Certified Coach

By Ryan Riell, MSc

If you’ve ever seen a cycling race in person or on TV, you’ve seen and/or heard about a lead out to set up a sprint finish. Some of the top sprinters in the world such as Mark Cavendish or Tom Boonen rely heavily on their team and quite frankly, without their teams, they would never be put in a position to win a sprint finish.

In order for a team to successfully setup and execute a lead-out and subsequent sprint to win, the riders from the team must all be on the same page. Prior to the race, the team should get together and make a decision on who is going to go for the sprint win. After that decision, the team needs to determine a point in the race at which they are going to make their way up to the front of the peleton and setup the lead-out. A good point of the race to start gathering at the front is with around 10 miles to go. The sprinter (Rider C, yellow jersey with the red star) is the rider that we want to win the spring finish. Riders A, B, D, E and F are all on the same team as the sprinter (rider C).

Once the team gathers at the front, it becomes their job to keep the

pace sufficiently high enough to prevent any other teams from

attacking. Once the peleton reaches the 1000 meter mark (figure 1),

riders A and B are riding at near maximal capacity, pulling the

teams sprinter towards the finish. Rider D, the “sweeper” is

directly behind the sprinter, doing his best to keep any of the

other teams riders from getting on rider C’s wheel. In general,

the entire team is now riding either to pull the sprinter or

protect him until they reach the 150 meters.

As the peleton reaches the 250-200 meter mark (figure 2),

rider B is still pulling for rider C. It is now his/her job to have

a good idea of what other teams (riders 1 and 2, maroon jerseys

to the right) are trying to provide a lead-out for their teams

sprinter. When rider B notices the maroon team coming up on

the right, he will pull off to the right, into the way of the maroon

team, letting sprinter C pop around rider B to the left. Rider B is

now blocking the maroon team, while having pulled rider C into

a great position to sprint the last 200 meters.

If your local club has the opportunity to rehearse this before a race

and/or practice it in a real race that is less important to the team,

that is the best way to setup and execute a lead-out in your clubs A-race.

Coach Ryan is a USA Triathlon and USA Cycling Certified coach,

the Founder and Head Coach of Break Through Multisport Inc.

Ryan has earned a Masters Degree in Biochemistry and

Organic chemistry and is currently working towards a Masters

degree in Exercise Physiology. You can reach Coach Ryan at 

Ryan@BreakThroughMultisport.com with any questions,

comments or for all of your coaching needs.

Break Through  Multisport Inc. is happy to announce the training camp schedule for 2009.

Spring Training Camp in Boulder, CO from March 26-29, 2009 is FREE for all Break Through athletes. For non-BTMS athletes, the camp cost is $100. Entry fee does not include hotel accommodations or food. Come join the USA Triathlon Mideast Team Elite and the University of Illinois at Chicago Triathlon team for a great weekend of training!

Brick Weekend in Madison, WI from May 22-24, 2009 is FREE for EVERYBODY! To RSVP, please contact Coach Ryan.

July 10-12, 2009

Spend a long weekend training for the Steelhead 70.3 with Break Through Multisport, training with like-minded athletes in a friendly environment! Whether this is your first Half-Ironman or your 10th, this camp is for you. Between, during and after workouts, we will teach you what you need to know in order to accomplish your

Half-Ironman goals!

August 14-16, 2009

Spend a long weekend training for IM Wisconsin with Break Through Multisport, training with like-minded athletes in a friendly environment! Whether this is your first Ironman or your 10th, this camp is for you. Between, during and after workouts, we will teach you what you need to know in order to accomplish your Ironman goals!

October, 2009

Spend a long weekend training for IM Arizona with Break Through Multisport, training with like-minded athletes in a friendly environment! Whether this is your first Ironman or your 10th, this camp is for you. Between, during and after workouts, we will teach you what you need to know in order to accomplish your Ironman goals!

By Ryan Riell, Level 2 USA Cycling Certified Coach

The Steelhead 1/2 Ironman Packages include:

1/2 Ironman Training plan, Initial Interview, Email Consultation, Race Uniform, Group Workouts: Long Run Workouts (9), Track/Speed Workouts (12), Open Water Swim (9), Weekend training at race site and the Steelhead 1/2 Iron Training Camp

The Iron-Distance Packages include:

Ironman Training plan, Initial Interview, Email Consultation, Race Uniform, Group Workouts: Long Run Workouts (14), Track/Speed Workouts (18), Open Water Swim (14), Weekend training at race site and the IM Wisconsin or Arizona Training Camp

Gift Cards

Are available for ALL BTMS products and services

Please contact Coach Ryan

By Dina Aburmishan RD, LDN

By Dina Aburmishan RD, LDN

Plan, plan, plan- Planning ahead and resisting the ‘going out to eat’ temptation, your money will stay safely in your wallet. Take a look at your week ahead. Which days are you planning on going out, which days can you eat in? All you need is 3 minutes to decide that.  Then figuring out what to eat…that’s a whole new idea. Take 5 minutes and write down your 15 most common meals you can or know how to prepare. A client of mine wrote her top 10 meals down that she eats most often. She keeps them on the fridge and when she is figuring out her grocery list she makes sure she has most of the ingredients for all 10 meals. Then when its time to cook, all she has to do is consult with her top ten list and see what fits her mood best. See below for a sample list of ten healthy quick meals.

Ride the wave. Eating this way won’t be forever. You’re not always going to have to buy in bulk and generically. Try to incorporate a few of these tips to help you get through this tough time and once the economy perks back up so can your food choices! And remember that fast food joints aren’t the only place to eat cheaply.

Here is a list of my top ten quick meals, these might spark your creativity. Use the tips to help create these budget friendly meals.

1.Tacos--when made with reduce fat lean beef and reduce fat sour cream they can be a very healthy and tasty dinner. (Be sure to add at least one serving (1/2 cup) of veggies.)

2.Mac n’ Cheese – Throw in tuna, tomatoes and peas and you have your self a super quick, healthier comfort food.

3.Grilled Cheese- Again when modified can be super cheap, reduced fat cheese, reduced healthy margarine, and whole wheat bread this can be a super cheap eat. Add a cup of tomato soup and you have your self a complete balance meal.

4.Veggie Pizza—Pick up one of your favorites and add a large side salad.

5.Stir Fry—the good thing about stir fries is that you can make them in any way to suite anyone. Coat the pan with Pam or oil, throw in tofu or any meat, a bag of your favorite frozen vegetables, and cook up some thin haired pasta. Add the cooked past once the protein and veggies are cooked well.

6.Spaghetti—Pasta is probably one of the cheapest ingredients that you can cook with. With a decent sauce you can cook just about anything. Try whole-wheat or protein based pasta for extra fiber and whole-grains.

7.Nachos—Do the taco thing but with whole wheat tortilla chips.

8.Chicken Nuggets and Fries—one of the simplest and tastes dishes. Just bread nugget/tender chicken pieces and bake (375 F for 20-25 minutes). Cut up sweet potatoes in to French fry pieces, sprinkle a bit of olive oil and salt. Roast at 425 F fro 20-25 minutes. Add a fresh green veggie and you have a super health comfort food!

9.Super Salad—it should have these four components—a lean protein (chicken, lean steak, tofu, cottage cheese, tuna, or grilled fish), lettuce (spring greens are typically the freshest and cheapest), and a dressing (try to keep the calories under 120 and fat grams under 4 per serving). Additional add-ons can be almonds, a few olives (watch the amount—added fat), various cheeses, and more veggies (sautéed sweet potato really adds flavor and warmth to the salad).  Watch the amounts of the add-ons they add calories and grams of fat as well as flavor.

10.  Super Soup—this is a lot like the salad, but the medium is water rather than lettuce. Throwing a mixture of veggies, a protein source, and a carbohydrate source (whole wheat pasta, barley, brown rice, quinoa, or potatoes (white or sweet)).

Did you notice that most of the budget foods are comfort foods…coincidence?

1. Dina Aburmishan RD, LDN is a registered dietitian who works with endurance athletes. Dina owns DMA Nutrition Inc. a private practice nutrition consulting company. You can reach Dina at dina@dmanutrition.com or www.dmanutrition.com or call her at 847-581-1160.

The newest addition to the Break Through arsenal of training options

With the TrainingPlan+ option, it enables an athlete to purchase a training plan ($29-$119) and still receive the high-end coaching that personal coaching provides

Prices start at $30 a month

Contact Coach Ryan for details

Liz Yerly, MPT, ATC, CSCS, C-ART

New Sponsors

As you know, throughout Break Through Multisport’s existence, we have done our best to provide you with the absolute best service possible. Every single one of you has heard- “It’s our job to fit training into your life, NOT cram your life into a training plan.” Along with providing the absolute best in customer service we have done our best to form partnerships with the triathlon and endurance sports industry leaders in order to provide you with some substantial discounts on the triathlon gear that is right for you. A long list of sponsors, to include Urban Tri Gear, Nuun, Trigger Point Therapy, DMA Nutrition, Infinit Nutrtion, Rudy Project, Spuik, Dedicated Athlete, Blue Sevent, Fuel Belt, TYR, PAETEC, Triathlete magazine, BSN and Accelerated Physical Therapy.

We are proud to announce two new sponsors for the 2009 season- Element Multisport and CW-X.

Element Multisport, an all encompassing triathlon and bike shop that is based out of Chicago, IL is designed to cater to multisport athletes of every level. Whether you enjoy triathlon for fitness and lifestyle or setting yours sights on Kona, Element MS is there to enhance your enjoyment and maximize your performance. Element MS carries high-end brands such as Argon 18, Scott, Guru, Kuota and many others. In addition to a wide variety of inventory, Element is now the only shop that carries the Retul Bike fit system which has recently been used to perfect the bike fits of triathletes like Normann Stadler, Chris Lieto and Craig Alexander in Colorado.

CW-X, an endurance sports garment giant has also been added to the list of Break Through Multisport sponsors and partners. CW-X has a wide variety of gear that is designed to provide targeted support, accelerated recovery and UV-protection.

Break Through athletes receive substantial discounts, ranging from 15-60% of MSRP. We are currently in the midst of negotiations with several other industry leaders, check back soon for some future developments

For more information, please contact Coach Ryan.

Figure 1

Figure 2

Have a nagging injury from last season?

Have a nagging injury that is keeping you from reaching your goals?

Think your mechanics could be better?

Wish you knew how to stretch more efficiently?

Just want to stay healthy throughout the season?

COME SEE OUR HIGHLY TRAINED STAFF OF PHYSICAL THERAPISTS

AT ACCELERATED REHABILITATION CENTERS

LIZ YERLY

Bridgeport Location

LYERLY@ACCELERATEDREHAB.COM

3454 S. HALSTED

CHICAGO, IL 60608

773-254-5250

INJURY SCREEN

Call the number above to set up an appointment

for a free INJURY SCREEN before the 2009 season!

FREE

Chicago Triathlon Training Packages include:

Training Plan:

The Sprint and Olympic distance training plans are 12 weeks in duration  with 2-3 workouts per week in each sport with an additional 1-2 strength training session per week. ($29-59 retail value).

Initial Interview:

Each athlete will receive an athlete interview form to fill out. This is an in-depth interview form covering your past training and racing, mental and physical health history, training zone evaluation and calculation and equipment evaluation. ($150 retail value)

Email Consultation:

Bi-weekly email consultation with your coach. This is the opportunity for you to ask whatever questions you have, receive feedback and get some extra motivation ($100 retail value).

Race Uniform:

Each athlete will receive a full Break Through Multisport race kit to include a triathlon top, bottoms, hat or visor, t-shirt and water bottle. ($200 retail value).

Long Run Workouts (10):

Each week, the training group will get together for a long run that is specifically designed for athletes competing the Chicago Triathlon. Each long run will last from 1 to 2.5 hours and will fit seamlessly into the training plan. (14 total runs, $210 retail value).

Track/Speed Workouts (13):

Each week, the training group will get together for a track and speed workout that is specifically designed for athletes competing the Chicago Triathlon. Each session will last an hour and will fit seamlessly into the training plan. (18 total sessions, $216 retail value).

Open Water Swim Workouts (13):

ach week, the training group will get together for an open-water swim workout that is specifically designed for athletes competing the Chicago Triathlon. Each session will last an 1 hour and will fit seamlessly into the training plan. (14 total workouts, $140 retail value).

Weekend Training Trips:

Once in June and July, the training group will gather in Madison, WI for a weekend of informal workouts on the IM Wisconsin race course. Each workout will be fully supported by vehicle when possible with nutritional support. ($20 retail value).

This is the best value in triathlon group training that you will find available. The total retail value, if purchased separately is over $800.

Chicago Triathlon Full Training Package

(with workouts)

$480 USD

Chicago Triathlon Training Package

(WITHOUT workouts)

$250 USD

Starting Wednesday, April 7th

7:00-8:30PM

Starting Tuesday, May 16th

6:00-7:30PM

Starting Thursday, May 14th

6:00-8:30PM

Starting Wednesday, June 3rd

6:00-7:00AM

The information contained in this newsletter is the opinion of Ryan Riell and Break Through Multisport on endurance training, racing, and nutrition. These points are suggestions on how to train and not recommendations for athletes. Any article on the Break Through Multisport website may be reprinted into a paper or online newsletter for your NON-PROFIT club or organization, so long as Ryan Riell and www.BreakThroughMultisport.com are credited.  If you do reprint or link to any Break Through Multisport material, please send a courtesy email to Ryan@BreakThroughMultisport.com. For medical advice, and before starting a strenuous training program, consult with a physician.