Programs (open access)
Have you already completed a triathlon or maybe even have a few seasons of racing under your belt? A lot of people have the desire to go for the longer distance races like the Half Ironman distance or the full Ironman distance races, but maybe you want to stay at the Olympic distance level? The Olympic Distance Program is here for those people who do not want to go for the longer distances but want to get faster at the Olympic distance.
This program is designed to take an athlete with a minimum experience level of at least one sprint distance triathlon and improve on their previous results with faster swim, bike, and run times! The program offers three different levels of training to accomodate all but the first time / rookie triathlete. From back of the pack athletes looking to get to the middle of the pack, or from middle of the pack athletes looking to get to the front of the pack, or for fast athletes looking to get faster, one of these training plan options will work for you.
2016 Half Ironman Program
Program Begins: January 2016
Featured Race: Rev3 Williamsburg
Race Date: July 10, 2016
Overview: The Half Ironman Program will commence in January and conclude in October. While the goal race occurs in July, the training plans can be adjusted to fit the needs of athletes competing in other races. However, the clinic schedule will revolve around this target race and athletes will benefit most from the clinics and group workouts by doing the featured goal race or another race close to this time frame.
Earlybird Price: $300.00 (before 1/16/2016) *does NOT include race registration
Price: $350.00 *does NOT include race registration
Note: There are no refunds once this transaction is processed. If you have any questions about this program prior to purchase, please send an email to the Director of Programs
Program Begins:
Featured Race: Ironman Maryland
Race Date:
Overview: The Ironman Program will commence in January and conclude in October. While the goal race occurs in October, the training plans can be adjusted to fit the needs of athletes competing in other races. However, the clinic schedule will revolve around this target race and athletes will benefit most from the clinics and group workouts by doing the featured goal race or another race close to this time frame.
Earlybird Price: $400.00 (before 1/16/2016) *does not include race registration
Price: $450.00 *does NOT include race registration
Note: There are no refunds once this transaction is processed. If you have any questions about this program prior to purchase, please send an email to the Director of Programs
Have you already completed a triathlon or maybe even have a few seasons of racing under your belt? A lot of people have the desire to go for the longer distance races like the Half Ironman distance or the full Ironman distance races, but maybe you want to stay at the Olympic distance level? The Olympic Distance Program is here for those people who do not want to go for the longer distances but want to get faster at the Olympic distance.
This program is designed to take an athlete with a minimum experience level of at least one sprint distance triathlon and improve on their previous results with faster swim, bike, and run times! The program offers three different levels of training to accomodate all but the first time / rookie triathlete. From back of the pack athletes looking to get to the middle of the pack, or from middle of the pack athletes looking to get to the front of the pack, or for fast athletes looking to get faster, one of these training plan options will work for you.
2017 Off-season Spin – Session 1 – Saturday Edgewood
Program duration: Jan 7 - Mar 4
Session: Saturday Mornings from 7:00-9:30 AM
Location: Edgewood Arts Center using your bike and trainer
Level: Intermediate/Advanced
Class size: 70
Price: $135
Overview:
Session 1: Saturday Winter Training Session (Olympic / Half Iron / Iron Distances)
This is a 9 week heart-rate based training plan designed to increase your baseline fitness levels for the 2017 racing season. This is an intermediate / advanced level program aimed more towards the HIM/IM athlete, or those who are seasoned racers. This program assumes you have strong baseline fitness and are comfortable with single leg pedaling drills, cadence, and speed work. Heart rate monitors are required. The first week of training will be an introduction session, followed by some drills and interval work. The second week will be the field threshold test. The third through ninth week will be building out our base into some tempo work and race efforts. Finally, the last week we will redo the threshold test and have a team breakfast at Bus Boys and Poets.
For additional program information, please see the Off-season Spin Program information page.
Note: There are no refunds once this transaction is processed. If you have any questions about this program prior to purchase, please send an email to the Director of Programs.
2017 Off-season Spin – Session 2 – Sunday Edgewood
Program duration: Jan 8 - Mar 5
Session: Sunday Mornings from 9:00-11:30 AM
Location: Edgewood Arts Center using your bike and trainer
Level: Intermediate/Advanced
Class size: 70
Price: $135
Overview:
Session 2: Sunday Winter Training Session (Olympic / Half Iron / Iron Distances)
This is a 9 week heart-rate based training plan designed to increase your baseline fitness levels for the 2017 racing season. This is an intermediate / advanced level program aimed more towards the HIM/IM athlete, or those who are seasoned racers. This program assumes you have strong baseline fitness and are comfortable with single leg pedaling drills, cadence, and speed work. Heart rate monitors are required. The first week of training will be an introduction session, followed by some drills and interval work. The second week will be the field threshold test. The third through ninth week will be building out our base into some tempo work and race efforts. Finally, the last week we will redo the threshold test and have a team breakfast at Bus Boys and Poets.
For additional program information, please see the Off-season Spin Program information page.
Note: There are no refunds once this transaction is processed. If you have any questions about this program prior to purchase, please send an email to the Director of Programs.
2017 Off-season Spin – Session 3 – Saturday Off Road U Street
Program duration: Jan 7 - Mar 4
Session: Saturday Mornings from 7:30-9:30 AM
Location: Off Road U Street using studio spin bikes
Level: Beginner/Intermediate
Class size: 29
Price: $200
Overview:
Session 3: Saturday Winter Training Session (Sprint / Olympic Distances + NTP athletes)
This is a 9 week heart-rate based training plan designed to increase your baseline fitness levels for the 2017 racing season. This is a beginner / intermediate level program for those riders who are newer to triathlon and are looking to get stronger and build a solid base for the 2017 season without spending hours in the saddle, and is aimed more at the Sprint distance or newer athlete. That is not to say this is an easy program and certainly those who want to dig deeper will be provided with that challenge. This class will also use the large video projector and videos as part of the training plan. Finally, the last week we will redo the threshold test and have a team breakfast at Bus Boys and Poets.
For additional program information, please see the Off-season Spin Program information page.
Note: There are no refunds once this transaction is processed. If you have any questions about this program prior to purchase, please send an email to the Director of Programs.
2017 Off-season Spin – Session 4 – Thursday Off Road Capitol Hill
Program duration: Jan 5 - Mar 2
Session: Thursday Evenings from 7:00-9:00 PM
Location: Off Road Capitol Hill using studio spin bikes
Level: Beginner/Intermediate
Class size: 30
Price: $200
Overview:
Session 4: Thursday Winter Training Session (Sprint / Olympic Distances + NTP athletes)
This is a 9 week heart-rate based training plan designed to increase your baseline fitness levels for the 2017 racing season. This is a beginner / intermediate level program for those riders who are newer to triathlon and are looking to get stronger and build a solid base for the 2017 season without spending hours in the saddle, and is aimed more at the Sprint distance or newer athlete. That is not to say this is an easy program and certainly those who want to dig deeper will be provided with that challenge. This class will also use the large video projector and videos as part of the training plan. Finally, the last week we will redo the threshold test and have a team breakfast at Bus Boys and Poets.
For additional program information, please see the Off-season Spin Program information page.
Note: There are no refunds once this transaction is processed. If you have any questions about this program prior to purchase, please send an email to the Director of Programs.2018 Off-season Spin – Session 1 – Saturday Edgewood
Program duration: Jan 6 - Mar 3
Session: Saturday Mornings from 7:30-10:00 AM (2.5 hours/class)
Location: Edgewood Arts Center using your bike and trainer
Level: Intermediate/Advanced
Class size: 70
Price: $135
Overview:
Session 1: SATURDAY Intermediate/Advanced Winter Training Session (Oly/HIM/IM Distance)
This is a 9 week heart-rate based training plan designed to increase your baseline fitness levels for the 2018 racing season. This is an intermediate / advanced level program aimed more towards the HIM/IM athlete, or those who are seasoned racers. This program assumes you have strong baseline fitness and are comfortable with single leg pedaling drills, cadence, and speed work. Heart rate monitors are required. The first week of training will be an introduction session, followed by some drills and interval work. The second week will be the field threshold test. The third through eighth week will be building out our base into some tempo work and race efforts. Finally, the last week we will redo the threshold test.
For additional program information, please see the Off-season Spin Program information page.
Note: There are no refunds once this transaction is processed. If you have any questions about this program prior to purchase, please send an email to the Director of Programs.
2018 Off-season Spin – Session 2 – Sunday Edgewood
Program duration: Jan 7 - Mar 4
Session: Sunday Mornings from 8:30-11:00 AM (2.5 hours/class)
Location: Edgewood Arts Center using your bike and trainer
Level: Intermediate/Advanced
Class size: 70
Price: $135
Overview:
Session 2: SUNDAY Intermediate/Advanced Winter Training Session (Oly/HIM/IM Distance)
This is a 9 week heart-rate based training plan designed to increase your baseline fitness levels for the 2018 racing season. This is an intermediate / advanced level program aimed more towards the HIM/IM athlete, or those who are seasoned racers. This program assumes you have strong baseline fitness and are comfortable with single leg pedaling drills, cadence, and speed work. Heart rate monitors are required. The first week of training will be an introduction session, followed by some drills and interval work. The second week will be the field threshold test. The third through eighth week will be building out our base into some tempo work and race efforts. Finally, the last week we will redo the threshold test.
For additional program information, please see the Off-season Spin Program information page.
Note: There are no refunds once this transaction is processed. If you have any questions about this program prior to purchase, please send an email to the Director of Programs.
2018 Off-season Spin – Session 3 – Thursday Off Road U Street
Program duration: Jan 4 - Mar 8
Session: Thursday Evenings from 7:00-9:00 PM (2 hours/class)
Location: Off Road U Street using studio spin bikes
Level: Beginner/Intermediate
Class size: 29
Price: $200
Overview:
Session 3: THURSDAY Novice/Intermediate Winter Training Session (Sprint/Oly/NTP’ers)
This is a 9 week heart-rate based training plan designed to increase your baseline fitness levels for the 2018 racing season. This is a beginner / intermediate level program for those riders who are newer to triathlon and are looking to get stronger and build a solid base for the 2018 season without spending hours in the saddle, and is aimed more at the Sprint distance or newer athlete. That is not to say this is an easy program and certainly those who want to dig deeper will be provided with that challenge. This class will also use the large video projector and videos as part of the training plan. Finally, the last week we will redo the threshold test.
For additional program information, please see the Off-season Spin Program information page.
Note: There are no refunds once this transaction is processed. If you have any questions about this program prior to purchase, please send an email to the Director of Programs.
2018 Off-season Spin – Session 4 – Saturday Off Road Capitol Hill
Program duration: Jan 6 - Mar 3
Session: Saturday Mornings from 7:30-9:30 AM (2 hours/class)
Location: Off Road Capitol Hill using studio spin bikes
Level: Beginner/Intermediate
Class size: 30
Price: $200
Overview:
Session 4: SATURDAY Novice/Intermediate Winter Training Session (Sprint/Oly/NTP’ers)
This is a 9 week heart-rate based training plan designed to increase your baseline fitness levels for the 2018 racing season. This is a beginner / intermediate level program for those riders who are newer to triathlon and are looking to get stronger and build a solid base for the 2018 season without spending hours in the saddle, and is aimed more at the Sprint distance or newer athlete. That is not to say this is an easy program and certainly those who want to dig deeper will be provided with that challenge. This class will also use the large video projector and videos as part of the training plan. Finally, the last week we will redo the threshold test.
For additional program information, please see the Off-season Spin Program information page.
Note: There are no refunds once this transaction is processed. If you have any questions about this program prior to purchase, please send an email to the Director of Programs.