Registration has started for the May - June Triathlon 101 Class to be held in Lynnwood.  Details for the class are as follows:

 

Triathlon 101 Class for Beginners

Coached by Cherilyn Suiter of DC Suiter Coaching

Location:  Lynnwood Pool, Lynnwood

Cost:  $124 for residents of Lynnwood, $129 for non-residents

There will be an optional June 25 triathlon in Bellingham for those interested.

 

8 weeks

2 hours per class

7:30pm to 9:30pm Wednesdays

 

Class Agenda:

For all sessions, you will need to provide your own hydration and fuel.  There are water fountains available at the facility but you are encouraged to bring a water bottle and keep it filled.  Some ideas for fuel are gel packs and small snacks such as fruit, sandwiches and power bars.  You are encouraged to use a heart rate monitor throughout the class workouts.  You will also need a 3-ring binder for handouts that you will receive during the course of the class.  Be sure to have the binder at each class.

 

Week 1:

Classroom Instruction (1 hour)

• Introduction and overview of class, what to expect from class
• Wetsuit how-to information (taking on and off, where to buy, what to buy, when to wear)
• Lap lane etiquette information

Pool Workout (1 hour)

• 30 minutes working on wetsuits (taking them on and off)
• 30 minutes of a swim workout.

You will need to come to class with your swimsuit under your clothes ready to swim.  You will need goggles and a swim cap (optional for both).  You will need to bring your wetsuit if you have one. 

 

Week 2:

Classroom Instruction (1 hour)

• The Triathlon; different types, resources, nutrition and hydration
• Swim start, entering and exiting swim in a tri

Pool Workout (1 hour)

• 30 minutes working on entering and exiting the swim in a tri
• 30 minutes of a swim workout.

You will need to come to class with your swimsuit under your clothes ready to swim.  You will need goggles and a swim cap (optional for both). 

 

Week 3:

Classroom Instruction (1 hour)

• The Swim, goggles, swim caps, how to race the swim, what to wear
• Sighting in the swim, swimming with others, swim buoys

Pool Workout (1 hour)

• 30 minutes working on sighting
• 30 minutes working on swimming with others, swimming around buoys

You will need to come to class with your swimsuit under your clothes ready to swim.  You will need goggles and a swim cap (optional for both).

 

Week 4:

Classroom Instruction (1 hour 15 min)

• The Bike, purchasing a bike, helmet, how to race on the bike, bike fit, what to wear, basic bike mechanics, trainers and rollers
• Brick workout information

Weight Room Workout (45 minutes)

• Alternate between treadmill, stationary bikes and weights

You will need to come to class dressed to workout for either treadmill, stationary bike, or weights.

 

Week 5:

Outdoor Instruction and Workout (2 hours)

Meet at Lynnwood High School Track

• Instruction on the run; proper shoes, how to race the run, what to wear, water running (1 hour)
• Bike Handling Skills (30 minutes)
• Small brick workout (30 minutes)

In case of severe weather, we will meet in the classroom and go over bike handling skills there.  The workout will be a pool running workout for 30 minutes.

You will need to come dressed for cycling and running and have all related gear (bike, helmet, bike shoes, running shoes, etc.)  You may also want to bring a towel to sit on for the instruction portion.  You will also need your notebook.

 

Week 6:

Classroom Instruction (1 hour 15 min)

• Putting it all together: how to create your own training program, finding a coach, time management, training resources, heart rate overview

Run Workout (45 minutes)

• Out and back run for 45 minutes – everyone starts and finishes together (sort of!)

You will need to come dressed for running and be prepared with rain gear in case of rain.

 

Week 7:

Outdoor Instruction (2 hours)

Meet at Lynnwood High School Track

• Transition instruction and mini duathlon

In case of severe weather, we will meet in the classroom and go over transitions there.  The workout will be the same out and back run as in week 6.

You will need to come dressed for cycling and running.  You will also need to bring all gear related to cycling and running such as your bike, helmet, bike shoes, running shoes and anything else you use on your bike and for your run.  Bring a towel for transition and bring the following items if you think you will use them in competition:  hat, sunglasses, race belt, fuel belt, cycling gloves and anything else you think you would use in competition.

 

Week 8:

Classroom Instruction (1 hour)

• Race Day – what to expect.
• Extra time to cover items not previously covered

Workout (student’s choice)

• We will wait and see what the majority of the class wants to do for a final workout.

You will need to come dressed for a workout.  We will determine which workout prior to your exit on Week 7.  If you do not attend Week 7, please call someone and find out which clothes you will need to bring.

 

Lake Paddon Triathlon

The weekend after the class is over, there is a triathlon in Lake Paddon, Bellingham that we will try to do together as a group.  I will be available to help coach on the day of the race.  By no means is this race mandatory – it is completely optional.  Also, you are not advised to use the class as your only means of preparation for this race.  You should be preparing well in advance for this event and training appropriately.

 

Instructor Information:

Cherilyn Suiter

Cell 425-478-4176

dcsuitercoaching@...