With the weather getting cooler and many of us having completed our A-priority race for the season, it’s time to take stock of our accomplishments and begin the transition into thinking about our winter training and what we would like to accomplish next season. If however, you are one of the late season racers who has yet to race their A-priority for the season, never fear, this article will provide insights that are useful to you as well.
With the close of another triathlon season it is important to take stock in your accomplishments. Take a few minutes, sit down and critically evaluate your season. Note the highlights from your races and begin the critical process of identifying your limiters. Did they change this year or are they the same? Review your race reports and note the lessons you learned this season. For the sake of argument and this article, let’s assume that you have completed all the above and the important thing you discovered is that swimming is your limiter and the goal you want for next season is to improve your swimming portion of triathlon. Now, what about your swimming do you want to improve, endurance, technique, efficiency, or just swimming in the open water with more strength and confidence?
In planning the transition phase of swimming there are several things that you can focus on to improve your swimming. These are presented in no particular order and each applies directly to one of the questions listed above.
A. Attend a swim clinic. Swim clinics are a great way to continue to train during the winter months and the majority of these clinics focus on technique improvement and more efficient swimming. Clinics generally run for four to six weeks meeting once a week. During a clinic you will receive instruction in stroke improvement through the introduction and use of drills to correct flaws in your mechanics. A good clinic will provide video capture of your swimming stroke on day one and then again at the end of the clinic to show the improvement in your mechanics. You should also receive one on one feedback from the coach/instructor on what you are seeing on the video.
B. Join a Masters Swim Program. You can find these programs anywhere in the country. If you are trying to improve your endurance, this may be the best bet for you. Find a program that suits your goals and philosophy. With the hundreds of programs out there, make sure you find the one that best meets what you are trying to accomplish. I refer you to a blog by DrCoachChris, on finding the Masters program for you.
C. Private Instruction. If you prefer the more individualized approach, perhaps individual instruction is the best bet for you. There are coaches out there who will provide individual, customized instruction to help you improve your swimming. Most lessons run between 30 and 60 minutes and address your specific goals and technique flaws. Individualized instruction can be as a part of your coaching package for Triathlon in general or just separate instruction specifically for swimming. [Disclaimer: Of course if you are reading this article as part of the BTMS Newsletter then you already know that we provide those services.]
Now, with regards to the final part of the question above, Open Water swimming, I saved this for last since what I am going to write can apply for the current season or the winter training months so PAY ATTENTION!
You wish to work on improving your open water skills but, the beaches are closed, the mornings are too dark, and the weather is too chilly to swim outside. Here we go, training for open water in the pool environment.
There are four areas of open water swimming that we can focus on in the pool. These are the Start, Turns, Drafting, and finally, the Finish. Incorporate these into your pool workout and you will be ready for your next open water race. First, the Start: Alter your swimming sets – put your fast interval at the beginning of your set. Your interval set would go like this. Swim 3 sets of 3x200 swims. The first set would be fast; the second set would be your normal interval pace and finish up with another fast set of three. The benefit to this is that it more closely replicates transitions in open water. You are fast at the beginning as you find your space in the crowd and fight through the masses. Then you settle into your rhythm and pace for the middle portion of the swim. Finally you are fast at the end as you begin to engage your legs in preparation for the transition to biking and running and exiting the water.
Next are the Turns: In order to replicate buoy turns in the pool environment try the following during your long easy swims. Eliminate your turns at the wall. We all have a tendency to rest on the walls when we are swimming in the pool. Swim between the backstroke flags at each end of the pool and make your open turns there. The benefit to this is to make you swim continuously without hanging on the wall and by turning at the flags with no wall it more closely replicates going around the buoy in an open water swim.
Third is Drafting: In order to replicate and practice “drafting” for open water try some pace line swimming. Pick a distance (something like 500 yds or more), and with two or more swimmers swim in a line drafting off the feet of the swimmer in front of you. Change places in the line at the end of each 50 yds of swimming. Benefits of this are to allow you to practice finding the “sweet spot” in drafting without running into the feet in front of you while also practicing pacing for a measured distance.
Finally the Finish: Learn to manage your heart-rate spike as you exit the pool. Swim a fast set of 50’s with climb outs at the end of each 50. By this I mean swim a fast 50 and then climb out of the pool and stand up, turn around and drop back into the pool. Do this for a complete set of 50’s. This will closely replicate the heart-rate spike that you get when you go from the prone position of swimming into the standing position of exiting the swim. Benefit of this is learning to manage and control that heart-rate spike while exiting the open water and beginning your jog towards transition.
Try these drills in your next pool session and they will have you more prepared for the open water environment when you finally get there. Good luck to everyone who is still getting ready for their A-priority Race. For those of you who have completed your season, Relax, Reflect, and begin the Transition phase of training using the tips provided in this article.
Until next month; Remember, Swim with a purpose.
Coach Mike is a USA Swimming and ASCA Level 2 Certified coach who coaches competitive triathletes and swimmers from the Age Group ranks up through Masters. Additionally, he is the Director of Swimming at Break Through Multisport Inc. You can reach Coach Mike at Mike@BreakThroughMultisport.com with any questions, comments or for all of your coaching needs.
Works Cited/Further Reading
Munatones, Steven, Out in the Open: Preparing for Open Water in the Pool, Swimmer Magazine, Vol 5 #5, Sept-Oct 2009.
Colburn, Chris: Web: Masters Swimming: Find A Coach!
Once you finish your A-race for the year, you may ask yourself, now what? You are entering the time period between racing and next season’s training that some people refer to as “the off-season,” which we refer to this as first the Recovery phase, then the Transition Phase. This is the time of the year where you are able to recover both physically and mentally from an entire season of hard training. Once you move from the recovery phase to the transition phase, this is the time of year that we are able to make serious improvements in sports-specific skills!
So what is the Recovery phase? Workouts during the Recovery phase are less structured, with low volume and low intensity; you can think of this phase as a long active recovery. During the Recovery phase, your coach should guide you through this phase to ensure that you are staying active but not doing too much intensity or volume. Once you move from the Recovery phase to the Transition phase, your coach should be prescribing workouts that are aimed at improving on weaknesses observed over the last season. This is also the time where you and your coach plan your next season’s races and training. Aside from that, this is a great time to take part in activities that you can’t do or may not have time to do during the remainder to season. Here are suggestions to get the most out of and enjoy your transition phase:
1.Focus on healing lingering injuries: Since volume and intensity are low during this time of the year, this is a great time to properly heal any lingering injuries. There is nothing holding you back from following your physician’s suggestions completely. Take a week off of running? No problem. Ice & Stretch before or after each workout? Sure. Recovery is the name of the game during the recovery phase.
2.Take yoga/stretching classes: You may have read article after article touting the benefits of yoga and stretching in your triathlon training. But if you are like most of us, when do you have time during the racing season? It’s hard enough getting in your planned workouts. This is a perfect time to take a yoga or stretching class.
3.Participate in group workouts/clinics: During the more structured workouts of the rest of the training year, it may be hard to participate and enjoy group workouts. Especially if the group you want to train with have different goals and objectives than you have for a particular workout. This is the best time to reconnect and go for a group bike ride or run with friends without focusing on intervals or training zones. Enjoy the thrill of just swimming, cycling, or running.
4.Pay attention to weight management: Don’t forget that since you are working out less, you will have to remember to manage your weight. If you don’t pay attention, you may gain some unnecessary pounds.
5.Shop for new equipment/upgrades: With the extra time you will have, you can do your research on new equipment or upgrades that you are looking for. Conveniently, this phase is right before the holidays. A great time to get your gift lists ready.
6.Learn your sport/equipment: You may know that your watch, cycling computer, or power meter has some great features that you just didn’t have time to figure out during last season. Take this time to read those instructions and learn those features. This is also a good time to read up on different aspects of triathlon that you are interested in. Looking for help in good reference materials? Ask your coach; we have many suggestions for you.
7.Spend time with family and friends: What better way to say thank you to your family and friends for putting up with your training, then by spending time with them? Enjoy the light workout load and get back to your life that you missed during heavy training.
Coach Laura is a USA Triathlon Certified coach and an Assistant Coach at Break Through Multisport Inc. You can reach Coach Laura at Laura@BreakThroughMultisport.com with any questions, comments or for all of your coaching needs.
Rob Wurth, a Break Through Multisport triathlete qualified for the
Ford Ironman World Championships in Kona Hawaii in 2010 by
competing in the Ford Ironman Wisconsin and finishing in 10:02:47.
Ironman Wisconsin was Rob’s first race at the Ironman distance
(swim 2.4 miles, cycle 112 miles, run 26.2 miles). Rob said “I was
fairly nervous, mainly just from not knowing what to expect out of
the full Ironman distance. Coach Ryan spent two hours going every
last detail of my race plan on Friday before the race. I can’t
emphasize how much this helped.”
Coach Ryan, watched Wurth all day and said “He was amazing all
day. When Rob made the last turn of the run heading down the
finishing shoot, he looked really strong!”
Rob completed the 2.4 mile swim in 1:07:02, the 112 mile bike ride in 5:26:57 averaging 20.6 miles per hour. He then ran the full marathon (26.2 miles) in 3:20, averaging 7:40 minutes per mile. Coach Ryan said “Rob and I laid out a very detailed race plan and Rob executed it within 2 minutes over the full 140.6 miles. Coach Ryan watched Rob all day and said “He was amazing all day. When Rob made the last turn of the run heading down the finishing shoot, he looked really strong! He worked incredibly hard all summer and was simply awesome!”
Rob, the only male qualifier from Chicago said “I'm extremely excited and feel very honored to be able to go to the race where it all began, with the top triathletes in the world, and race along all those places like the Queen K highway that I've seen on TV. I have so much respect for all the people that do any Ironman race, it will be amazing to go to the "Super Bowl" of it all. It will be kind of nice when telling those who don't know much about this world that I'm doing an Ironman, and they say ‘Oh that race in Hawaii!’ to finally be able to say ‘Yes, that one.’"
By Laura Koerner, USA Triathlon Certified Coach
By Dina Aburmishan RD, LDN
Liz Yerly, MPT, ATC, CSCS, C-ART
Limit 1 gift card per person. Expires October 31st
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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.
Does your diet need improving? Don’t know where to start? Follow these simple steps to developing a well balanced meal plan.
1.Shape Your Plate—having the appropriate amounts of food on the plate is the first way to develop a healthier diet. Your plate should be divided into sections. ½ of the plate should be pure veggies (any thing you want), ¼ of the plate should be lean proteins (chicken, fish, lean ham, etc) and the last ¼ of the plate should be whole grain carbohydrates (couscous, brown rice, sweet potato, etc). Dividing at least your dinner plate into these three sections a few times a week will ensure a health y balanced meal plan.
2.Eat in order--we tend to eat our favorite items first and for most the favorite times are carb or fat related, which we tend to over eat on. So when the shaping the plate isn’t an option eat your food in the following order. 1. Eat all or most of your veggies first. This allows you to fill up on high fiber, low cal foods. 2. Eat all or most of your protein second. 3rd eat your starches are grains last. Eating this way will maximize on your food while minimizing on your calories.
3.Fiber up for Breakfast—Breakfast is the best place to get a good amount of your fiber serving in for the day. Try to shoot for a breakfast with 7-10 grams of fiber. Some high fiber breakfast include: 1 cup high fiber cereal (All bran, Kashi, or Fiber One), 1 cup steel cut oatmeal with berries, whole grain bagels, English muffin with a fruit, or low fat yogurt with high fiber cereal and wheat germ.
4.Count the Feet for Fat—Meat, fish, chicken, turkey, and ham are great sources for protein, however they can also be good sources for saturated fat. You want to stick to lean protein sources to keep your saturated fat and weight down. A good tip is count the feet for fat. The animal with the less feet will have the lower fat per ounce. Fish (no feet) is the lowest in fat and the fat it does have is the healthiest, Chicken and Turkey (two feet) have a small amount of fat, Pork and Beef (four feet), not surprisingly has the most amount of fat and saturated fat. Try to limit your red meat to twice a week
5.Function with Functional Foods—we all know that antioxidants are good for us. However it is the form in which they come in that dictates how beneficial they are. The American Cancer Association has reported that supplements (extra pill forms of antipodeans) do not help reduce the risk of cancer. Food does! So eat more antioxidants…where are they? They are in fruits and vegetables. Spinach, garlic, berries, salmon, nuts, oatmeal, red wine, pumpkin, sweet potatoes, are just some of the foods that are high in antioxidants. Increase your consumption of these foods and you will be reducing your risk of developing cancer.
6.Fight Fat with Fat—Not all fat is created equal. There are good fats, ok fats, and bad fats. Good fats include monounsaturated fat, they help lower your lousy (LDL) cholesterol while maintaining the healthy (HDL) cholesterol. These source are avocados, almonds, peanuts, canola oil , olive oil, peanut butter (non hydrogenated). Ok fats are polyunsaturated fats, they will lower both LDL and HDL cholesterol. These sources include pumpkin seeds, light margarine, vegetable oils, walnuts, etc. Bad fats are saturated fats, which include bacon, coffee creamer, butter, vegetable shortening, etc.
7.Don’t Be Color Blind, Eat a Rainbow—The darker the color the more nutrients a fruit or vegetable has. Look at your food, meal, plate…does it have enough color in it? IF not, chances are you don’t have enough fruits or vegetables…which carry a lot of the antioxidants mentioned earlier.
8.Bulk up your Bread—There is one simple rule for picking out your bread. Get a loaf of whole wheat bread that has at least 3 grams of fiber or more per slice. The more grams of fiber the better it is. Fiber will help fill you up not fill you out.
9.Get Insurance—While supplementing all the time is not recommended, it is recommended that you take a one a day multivitamin at least 2-3 days a week if your diet is lacking in fruits, vegetables, or whole grains. This just ensures that you are getting all the nutrients you need to keep your body moving.
10.Take the changes s l o w l y—There are a lot of changes that can be made, just focus on one per week. That way you don’t feel too overwhelmed with the changes and they happen gradually.
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.
Liz Yerly, MPT, ATC, CSCS, cART is a licensed physical therapist and athletic trainer who has experience working with the highly trained athlete, as well as the weekend warrior She is the facility manager of the Bridgeport Accelerated Rehabilitation Center, as well as a treating therapist specializing in advanced certifications such as Active Release Technique and Graston Technique. She uses her manual skills to successfully rehabilitate her patients and quickly get them back to where they need to be. You can reach Liz at: lyerly@acceleratedrehab.com or call her at (773) 254-5250.
By Mike Koerner, USA Swimming and ASCA Certified Coach
Present this coupon upon arrival for a FREE $50 Gift Card
October, 2009
Volume 2,
Issue 10
In This Issue:
Announcements
Free Training Resources
Recovery Phase
10 Steps to a
Healthier Diet
Swimming Transition
SPONSOR of the Month-
Fit First Chicago
Athlete of the Month
Training Videos
Shoulder Injuries in
Triathletes
2010 Training Camps
IM Arizona
Training Camp
Triathletes commonly suffer from shoulder pains. This pain is usually felt either at the rotator cuff or between the shoulder blades. Stresses in these areas affect the
triathlete’s performance long before they are even aware that they are having a problem.
Repetitive Motion and Shoulder Injuries
The soft tissue stresses caused by the repetitive motions of freestyle swimming are often compounded in the triathlete by the constant stress of holding the torso in fixed position upon the bicycle’s aero-bars. Pain between the shoulder blades is caused by the constant neck extension and the back position required to support the weight of the cyclist’s torso while bent over in the aero-bar position. This pain is often an indication of several problems in the body’s kinetic chain rather than the usual diagnosis of tight rhomboid muscles or a rotator cuff tear.
Repetitive motion, constant tension, and pressure often result in inflammation and swelling of soft tissue. The body responds to this inflammation by laying down scar tissue (cross fibers across the tissue) in an attempt to stabilize the affected area.
This scar tissue:
Restricts motion.
Reduces circulation.
Inhibits nerve function.
Causes ongoing friction and pressure.
Results in the production of yet more cross fibers and
Training Techniques and Shoulder Injuries
Poor swim technique, over-training, unilateral breathing, too large a swim paddle, or
improper elbow to shoulder angle on the bike can easily cause shoulder problems. Each of these physical factors can result in the creation of biomechanical restrictions within the shoulder muscles. Even though these training factors can be modified, the biomechanical restrictions that have been created in the triathlete’s body are seldom addressed. This leads to future injuries and inhibits the triathlete from reaching his or her full performance potential.
ART and the treatment of Soft Tissue Injuries
Effective treatment of shoulder problems, or of any soft tissue injury (ligaments, muscles, blood vessels, fascia and nerves), requires an alteration in tissue structure to break up the restrictive cross-fiber adhesions and to restore normal function to the affected soft tissue areas. When executed properly, this process:
Substantially decreases healing time.
Treats the root cause of the injury.
Improves athletic performance.
Active Release Technique (ART®) is very successful at treating this type of injury since it removes the restrictive adhesions between both the superficial and deep tissue areas. In fact ART has been shown to be over 90% effective for treating a broad range of soft tissue injuries. Trained ART practitioners perform a biomechanical analysis of athletes to determine where the restrictions are located along the entire kinetic chain. ART treatments are specific and based upon the individual needs of each athlete. It is not a cookbook approach to treating a non-specific diagnosis. ART® finds the specific tissues that are restricted and physically works them back to its normal texture, tension, and length by using various hand positions and soft tissue manipulation methods. While breaking up the adhesions can be uncomfortable at times, it is a good sign if we reproduce the pain symptoms during the treatment, since this often indicates that the correct soft tissue structures are being addressed. Once the soft tissue (ligaments, muscles, blood vessels, fascia and nerves) has returned to its normal state, specific exercises are prescribed. Unlike most therapies, ART® does not require extended periods of rest before you notice results. You usually see significant improvements to the injured area after only two to three sessions. It is also not uncommon, after only a few sessions, to see a
considerable improvement in the athlete’s best personal performance.
So again, it was too hard to choose just one athlete of the month, so again, we have one definitive winner and four very close runners up!
The Break Through Multisport Blog is a feature that has been created for you the athlete!
The blog has been created for you the endurance athlete- it’s is the place to come to get updates, training tips, techniques and tactics in addition to what is happening in the endurance sports world!
Make sure to sign up for the Break Through Multisport Twitter feed! Our twitter feed is the full of training tips and notifications of updates to all the different Break Through blogs!
Come join us on Facebook! All kinds of updates, training tips, techniques and tactics are posted on our Facebook pages all the time in addition to advanced notice when the all new training videos come out!
Become a Friend Become a Fan Join our Group
Break Through Multisport Inc. 1235 North Clybourn, #355 Chicago, IL 60610 (931) 220-7050
www.BreakThroughMultisport.com Ryan@BreakThroughMultisport.com
Christine Davis, completed her first year as a triathlete let alone an endurance athlete Ironman Wisconsin in a respectable 14:43!
Sponsors
and
Partners
New and Revolutionary Triathlon Coaching!
Break Through Multisport is happy to announce our new set of services for the 2010 season and that we are now taking applications for coaching for the fall of 2009 and the 2010 season!
Break Through Multisport Inc. is the first triathlon coaching company in the country that is offering a fully integrated training and nutrition approach to coaching, in addition to a full array of personal coaching options to include Swim Lessons, CompuTrainer Sessions, Running Sessions and Strength Training Sessions! We don’t have our own fixed facility, we are not fixated on running a gym, nor are we more concerned with paying the rent. Our SOLE job is to COACH YOU THE ATHLETE.
Triathlon Coaching
Break Through Multisport only hires triathlon coaches that are certified by USA Triathlon and/or have a graduate degree in exercise physiology. This way- you are GUARANTEED to get a coach who is invested in their own education and skill set and has advanced knowledge of exercise. You will NOT get a coach who has simply declared themselves a “coach” or someone who is fast themselves and declared themselves a “coach.” All of our coaches will have maintained their certifications through the recognized “Continuing education Unit (CEU)” process that is outlined by USA Triathlon. We utilized the most current scientific literature in conjunction with training and race proven techniques to put you in the best position to succeed.
Nutritional Consultation/Meal Plans
The newest feature that is provided to Break Through Multisport athletes is a full array of nutritional consultation to include:
-
Full Meal Planning- A completely designed meal plan customized to your personal needs, complete with meal timing instructions, preparation tips and recipes
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Full Nutritional Consultation and Support- you get 24 hour contact with your coach to answer any nutritional questions that you have.
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Grocery Shopping Tutorial- assistance with choosing natural foods that are non-allergenic, healthy and conducive to your unique physiological profile
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Nutritional and Training Supplements- full support when navigating the supplement isle with specific dietary aid consultation for increased sports performance, fat loss, increased immune function and overall health
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In-Person Training Sessions
The other new feature that is an add-on service available to Break Through Multisport athletes is a full array of in-person coaching sessions, up to three times per week, at a discounted rate ($45-$50 per session) to include:
-
Swim Lessons- The normal rate for a swim lesson is $75 for a one hour lesson. With the in-person training sessions, you get them for the low rate of $45-50. With a set schedule of swim lessons, we are able to break down your swim stroke and rebuild it over a longer period of time, making sure to increase your efficiency along the way
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CompuTrainer Sessions- The normal rate for a CompuTrainer session is $75 per hour. With the in-person training sessions, you get the CT session for $45-50 per session. We are able to analyze your pedaling efficiency, conduct high-level power tests (Peak Power Output) that are not able to be done without an electronic egometer (trainer). From here, we are able to set exact training zones and conduct High-intensity Interval Training (HIT) with precision, which will maximize your training time.
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Run Sessions- The normal rate for a coached running session is $75 per hour. With the in-person training sessions, you get the run session for $45-50 per session. We are able to analyze your running efficiency, conduct high-level pacing tests by utilizing VO2 max formulas and GPS data. From here, we are able to set exact training zones and conduct High-intensity Interval Training (HIT) with precision, which will maximize your training time.
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Strength Training Sessions- The normal rate for a strength training session is $100 per hour. With the in-person training sessions, you get the strength training session for $45-50 per session. All of out strength training sessions are conducted at HiFi Fitness (1030 W. North Ave. Chicago, IL 60642), a 10,000 square foot private studio which provides top-of-the-line amenities and equipment such as Freemotion, LifeFitness, Hampton Dura-bells and Gravity Training Systems to name a few. HiFi just added a 3500 square foot “Functional Training” area that has a wide variety dumbbells, swiss-balls, BOSU balls and mats. Your coach will be able to design and guide you through a strength training program that is integrated into your swimming, cycling and running.
Applications are now being accepted. There are a limited number of slot that have come open, do not miss the opportunity to work with a professional coach!
Coach Ryan’s Featured Article on Trifuel.com
On September 25th, Coach Ryan had another article published on the Trifuel.com website that was titled “Calories, Sports Drinks and Fluid Intake.” The article can be found here. It is quite an honor to get an article published- in general, trifuel.com only publishes article from the top triathlon coaches in the USA!
Live Twitter Updates from the Olympic Training Center
Coach Ryan will be attending the USA Triathlon Level 2 certification
clinic at the Olympic Training Center from October 15-18 and the
USA Triathlon Elite Coaching Mentorship Program, also at the OTC
from October 19-21. Coach Ryan will be posting live Twitter updates
throughout both programs! Make sure to sign up to follow us on
Twitter at: http://twitter.com/BreakThroughMS
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!
This training camp is 4 weeks from the event, the perfect time for your last hard training weekend leading into a perfect 3 week taper.
We will have a assistance at the camp to assemble your bicycle and assist with any cycling issues as they come up.
While you are here at the training camp, we will provide hydration, nutrition vehicle support for the bike and run workouts.
The camp will consist of several key Ironman specific workouts (with a wide variety of options if want more or less)
-3000-5000 yard swim workout (pool)
-Ride the actual race course
-Run the actual race course
-Open water swim on swim course (pending weather and authorities)
-
-Walk through actual transitions
Space is limited- there are only three (3) more slots available.
DO NOT MISS THIS TRAINING OPPORTUNITY
Gift Card
Chicago’s premier personal training company is offering a unique $50 gift card to any athlete who provides a copy of this newsletter that may be applied to any of the Fit First Chicago training or nutritional services!
If you are not personally interested in a personal trainer- refer* Fit First Chicago to a family member or friend and receive a $50 gift card for any service offered by Break Through Multisport Inc.!
For more information, please contact FFC at: Ryan@FitFirstChicago.com
Bill Brewer from Macon, IL complete his first Ironman (Wisconsin), also on September 13th and had a great day with a rock solid debut time of 12:02.
2010 Training Camps
2010 Training Camps
Coach Mike also complete his first Ironman (Wisconsin), with a great day and with a rock solid debut time of 14:48.
Brianna Martinez also complete her first Ironman (Wisconsin), with a great day and with a rock solid debut time of 13:35.
Christine Davis
Bill Brewer
Mike Koerner
Brianna Martinez
It’s that time of the year to start planning out your 2010 season. A pre-season training camp is the perfect way to kick-start your training!
For the rest of the month, both training camps are being sold at a pre-sale rate of $100 per camp. Offer expires October 31st, 2009.
Contact Coach Ryan for more details!