Medical

Emergency Action Plan – Grand Rapids Triathlon (pdf)

Nutrition

Hydration & Nutrition: Download Document (.doc)
Flexibility & Stretching Basics: Download Document (.doc)
Race Day Aid Station Menu: Aid Station Menu

Free Clinics

All clinics listed below are free. You do not need to be registered for the Grand Rapids Triathlon or be a member of the YMCA. They will be held at the downtown YMCA – David D. Hunting Center (475 Lake MI Drive) in the front classroom area. All clinics are classroom style.

REGISTER FOR TRIATHLON CLINICS

TRIATHLON 101 – GREAT FOR BEGINNER TRIATHLETES!

Jan 18, 2014 9:00am- 10:15am

For athletes new to the sport or considering getting into triathlon. Equipment, training and racing tips, nutrition, transitions and USAT rules.

SWIM – TECHNIQUE & TRAINING

Jan 18, 2014 10:30am – 11:30am

Open to all levels, but geared toward athletes looking to step beyond beginner. Swim stroke technique discussions and training recommendations.

TRAIN SMART FOR TRI

Feb 15, 2014 9:00am – 10:15am

Open to all levels, but geared toward athletes that have completed their first tri and would like to learn how to train more efficiently and productively.  Topics such as how to train with heart rate zones, proper taper for your event, strength training and much more.  This is a must attend for any triathlete with a goal to improve their times this year.

BIKE/RUN – FIT TECHNIQUE AND TRAINING

Feb 15, 2014 10:30am – 11:30am

Open to all levels but geared for the athlete looking to step beyond beginner.  Cycling technique, bike fit, run technique, shoe options, injury prevention and much more will be discussed.

RACE DAY CLINIC

May 31, 2014 9:00am – 10:15am

For all participants of the 2014 Grand Rapids Triathlon. What to expect on race day, course details, logistics, spectator info & more.

OPEN WATER PRACTICE SWIM AND COURSE RIDE

Practice Swim: June 1, 2014 8:00am – 9:00am

We will be holding a practice swim at the boat launch located on the corner of Thornapple River Dr. and Buttrick. The Sprint course will be monitored for this practice swim. For longer distances, we ask you swim the Sprint course multiple times but must be out of the water no later than 9:00am.

Practice Ride: June 1, 2014 9:00am – 10:30am

We will be holding a practice bike ride at the boat launch located on the corner of Thornapple River Dr. and Buttrick. The Sprint and Olympic course will be lead for this practice ride. For longer distances, we ask you ride the Sprint or Olympic course multiple times but be off course no later than 11:00am.

You will be required to sign waivers for both of these practices.

Training Plans

Tuesday Night Road Rides with Ada Bike

Race directors, Andy and Ann will be leading rides for the rest of the summer! This ride will leave every Tuesday at 6:30pm from the parking lot at Ada Park off of Grand River Drive.

There will be three different level groups leaving from that location; groups A, B, and C. Group C will be an easy, beginner level ride, averaging a speed of 15mph. It will teach riders road etiquette and strengthen their legs so that they can join Group B (if they wish to do so!) Group B will average a speed of 17-19mph and will be a longer distance than Group C. Group A will hammer it out at 21+mph and will ride the farthest of the three groups. Learn More

Sprint Triathlon Beginner Training Plan – 14 weeks

Sprint Training Plan_GRTRI (pdf)

Olympic Triathlon Training Plan – 16 weeks

Olympic Training Plan_GRTRI (pdf)

Half Triathlon Training Plan – 20 weeks

Half Training Plan_GRTRI (pdf)

FEE-BASED TRAINING PLANS & COACHING SUBSCRIPTIONS

AthleticMentors specializes in personalized coaching packages and training plans tailored to the specific needs of the athlete.

Custom Training Plan

• Personalized 12-week training plan, with option to continue monthly
• Daily workouts detailed online
• Includes initial consultation with coach
• Discount for athletes registered for the Grand Rapids Triathlon
• Initial 12-week plan $350 / GR Tri participant rate $250 / Additional months $75

Professional Coaching Subscription

• Custom training schedule
• Baseline and periodic progress testing
• Assistance with nutrition planning
• Online interactive training plan
• Extensive one-on-one time coaching time
• Includes in-pool sessions with swim coach
• $200 – $300 per month

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