Training Programs for All Levels

2012 OPEN WATER SWIM SERIES

The 2012 Summer Open Water Swim Series consists of 14 coached and supported group swims. Note: Open Water Swim Series is included in Team Tri Now Club Membership. All swims at 7:00am - Cottonwood Creek Marina on Lewisville Lake, 900 Lobo Ln. - Little Elm, TX 75068

April: 15th, 29th
May: 6th, 13th
June: 10th, 17th
July: 8th, 22nd
Aug: 5th , 19th
Sept: 9th, 23rd
October: 14th , 21st (7:30am)

COST: $125 or $10 drop in fee per ows

Thank You to REI for kayak support!

RHYTHM OF RUNNING© HALF MARATHON PROGRAMS

We keep our programs to a minimal number so each participant is offered individual attention. Each group workout is coached and can accommodate runners of all levels. Our program is focused on learning to run efficiently and enjoying the process. We believe this offers participants the opportunity for running to become a part of their lives after the goal has been met. Like all of our programs, this Half Marathon Training offers a holistic and supportive approach to structured training. Open to ages 18years and older.

Each Half Training Program includes:

Monthly training prescription outlining daily run workouts
Coached group workouts
Fully supported workouts-hydration and electrolyte replenishment from Hammer Heed and filtered water
Track Workouts Tuesdays 5:30am
Group long runs Sundays 7:00am
Training intro clinic-Understanding the Basics of Training
Run clinic-Introduction to the Rhythm of Running
Tri-Now performance shirt or visor
Post race individual consultation

Cost: $250

II. 2011 WINTER PROGRAM: NOVEMBER 14th, 2011 - APRIL 1st, 2012

Informational Meetings held at REI Dallas 4515 LBJ Freeway Dallas, TX 75244 please let us know if you plan to attend in case of location change CoachFrank@tri-now.com)

October 13th 6:30 PM
October 15th, 11:00am

KICK OFF & Training Intro Clinic: Monday Nov.14th, 6:30PM @ REI Dallas

STRENGTH CAMPS

Strength work is essential to endurance training or accomplishing a weight loss goal. Our strength programs will focus on core stability, balance and strength which benefit any body and often get overlooked in the training season. Open to ages 18yrs & older. All fitness levels welcome.

Off season is an ideal time to set the essentials in place for a strong foundation or jump starting a fitness program. Become a part of our innovative, effective and fun strength & conditioning program. The first strength series begins January 19th!

Sundays 4PM-5PM @Texins Activity Center: pool work allowing for a low impact but effective workout (no swim experience required).
Thursdays 5:45am-6:45am @Plano Cycling & Fitness Studio: a series of drills & circuits in a studio setting.

Winter Series	Jan 19th - April 15th
Spring/Summer Series	May 3rd – July 26th
Fall Series	Aug 16th - Nov. 15th

Price: $250/series or $20 per class
Team Member Price: $195/series or $10 per class

Receive a big discount for participating in all series!
(must be paid in full by start of Winter series to receive discount. non refundable.

Full Year: $600 | Team member full year: $480

BEGINNER TRIATHLON TRAINING PROGRAM

This 9 week program is for beginner’s and fitness enthusiasts alike seeking a supportive and holistic introduction to structured training. This is not just a training plan to follow, participants receive individual attention in all 3 disciplines through group/individual workouts and discipline specific clinics. A practice triathlon will be conducted to prepare you for race day and make this an awesome experience. No prior swim, bike or run experience is necessary - a GREAT program for beginners. Open to ages 18yrs. and older. Programs Include:

Monthly training plan outlining daily swim, bike and run workouts
Fully supported & coached group workouts (Tuesday 5:45am, Saturday 7:00am & Sunday 7am/3pm)
Access to any Tri-Now team workouts while in program
Tri-Now performance shirt or visor
Training Intro Clinic - Understanding the basics of Training
Post race individual consultation
Plus Five discipline specific clinics:

Triathlon Swimming: Foundation & Form (Feb 27, 6:30PM)
Bike 101: A triathletes guide to cycling (Mar 7, 6:00PM)
Intro to the Rhythm of Running (Feb 25, 11:00 am)
the "4th Discipline" Navigating through T1 & T2 (Apr 29, 3:00PM)
Practice Tri - Putting it all together (Apr 29, 4:30PM)

I. SPRING BEGINNER PROGRAM: February 22nd, 2012 - May 6th, 2012

Informational Meetings held at REI Dallas 4515 LBJ Freeway Dallas, TX 75244 (please sign up if you plan to attend as a location change could occur, CoachFrank@Tri-Now.com)

February 1st, 6:30PM
February 13th, 6:30PM

KICK OFF & Understanding the Essentials of Training Clinic
February 22nd, 6:30PM @ REI Dallas

Cost: $325 by Jan 15th /$345 after Jan 15th (race registration not included, participant must register for the sprint triathlon on their own)

OLYMPIC DISTANCE TRAINING PROGRAM

Train for an Olympic distance triathlon with Tri-Now endurance! Included in the 19 week program is a structured training plan, four clinics designed specifically for the advanced needs of a longer endurance event and individual attention in all 3 disciplines through coached group and individual workouts. In addition to full program benefits, participants can choose the performance program which includes physiological testing for bike & run providing a more individualized program. It is recommended that participants have completed a sprint triathlon. Open to ages 18yrs & older. January 11th - May 6th.

Monthly training plan outlining daily swim, bike and run workouts
Coached & supported group workouts
Access to all Tri-Now Team workouts
Tri-Now performance shirt or visor
Training Intro Clinic - Taking your Training to the next level
Post race individual consultation
Four clinics designed for longer endurance events:

Triathlon Swimming: Foundation & Form (Jan 19, 6:30PM)
Intro to the Rhythm of Running (Jan 28th, 11:00am)
Performance Fueling: the importance of daily, race day & recovery nutrition (Feb 8, 6:30PM)
the "4th Discipline" - advanced: Perfecting T1 & T2 (Apr 29, 3PM)

Informational Meetings held at REI Dallas 4515 LBJ Freeway Dallas, TX 75244 -email Coach Frank if you plan to attend, in case of any changes CoachFrank@tri-now.com

Wed. January 4th, 6:30PM

Olympic Program begins January 11th with KICK off @ REI Dallas, 6:30PM

Olympic Program:
$395 for Non Tri-Now members
$325 for Tri-Now members

Performance Olympic Program:
$545 Non Tri-Now members
$475 Tri-Now members

70.3 TRAINING PROGRAM

There is no organized programs for 70.3 distances or above. Group 70.3 / Iron Distance coaching will be considered on a case by case basis if group has a minimum of 4 people. Contact CoachFrank@Tri-Now.com if you have serious interest in long distance group coaching.

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