FALL OLYMPIC (& sprint) TRAINING

Target event: Big Acorn - sprint; Smith Mountain Lake and General Smallwood Olympic, Sandman Sprint
6 weeks of training
focus – open water swimming, swim endurance
bike conditioning and endurance on the road
run conditioning and endurance
BRICK training
CORE training
Stretching and flexibility
2 OT sessions – open water swimming
transition training
3 additional training sessions on the weekends –
focus: long bikes, long runs, & a bike/run brick
(weekends – Sat or Sun times TBD)
pre and post event meeting
on line training information

COST: $100– non TEAM Y tri members
$90– TEAM Y tri members
$120 - non YMCA members
IF you are NOT a YMCA member - you are MORE than welcome to join the fun!

1/2 IRONMAN TRI TRAINING
this is being created around small group and a targeted ½ iron event
further details TBD

10 week session
3 group sessions per week
2 OT’s – open water swimming, brick work,
nutrition, event day preparation
6 additional training session held on the weekends
pre & post event meetings
on line training information

COST: $200 for TEAM Y tri members
$220 for non TEAM Y tri members (and members of the YMCA)
$250 for non members of the YMCA - YES you can join the fun, also!


MARATHON TRAINING – half or full

You pick the ½ or full marathon then begin training
12 week training program
participation in any weekly training session related to
running during the 12 weeks
long runs planned on the weekends
2 goal setting meetings – ½ hr each
pre/post event meetings
on line training information

COST: $70 – non TEAM Y tri members
$40 – TEAM Y tri members
$20 – those currently enrolled in any other
training session



EVENING TRAINING SESSIONS – will be created for EACH session.
Contact Becky Weber if you are interested in training in the evenings.
Watch the triathlon board for scheduled evening training sessions.


ADVENTURE RACE TRAINING

This could be as a team or individual

6 weeks prior to the event:
on line training – no scheduled group training
session during the week
4 training sessions held on the weekends – as a team
focus: mountain biking – skill and endurance
off road running
paddling
BRICKS
2 OT sessions: other skills – navigation, climbing;
preparation for race day
pre and post event meetings

COST: $75 – non TEAM Y tri members
$67 - TEAM Y tri members
$30 – those TEAM Y tri members currently
enrolled in any other training session

* per person

A LA CART TRAINING:

TEAM Y tri membership - $100 per year
2 shirts (1 short, 1 long – throughout the year)
on line training throughout the year
10% discount on any TEAM Y tri training
sessions

Personal coaching – 1-on-1; 1 hr session - $50 per session; based on individual needs *

Small group coaching – 2 – 4 people; 1 hr session - $60 per session; based on the needs of the small group *

Personal Tri Fit Testing – 1 on 1; 2 hr session plus results meeting - $80 *

OT session - $15 per session; OT (over time) are clinics held on weekends with specific focus determined by the coach

Weekly training sessions – $8 per session; these are the training sessions held during the week during training programs; intended for those who need work on specific skills OR if you’d like to sample the program as a “drop in”

Unlimited Training – $80 per month; MUST commit to 6 months *
participation in all training sessions, OT’s, and
weekend sessions
TEAM Y tri membership
1 Tri Fit Testing session per year
4 goal setting sessions per year

FAMILY TRAINING and YOUNG TRI TRAINING (for school aged kids) is available *

* to be scheduled with BECKY WEBER