Fall Foundation Program

FALL FOUNDATION PROGRAM

Pre-season is the ideal time to focus on developing the key elements of movement economy in swimming, biking and running. The Foundation Program is designed for athletes who already have some triathlon training experience and want to improve their performance. It is not an introductory program. You should be able to run 4 miles, bike 2 hours and swim ½ mile freestyle. Learn to run with light and fast feet, and to manage your effort level while running up or down hills. Train to handle your bike like a pro. Learn how to change a flat in under 4 minutes! How fast you swim/bike and run is secondary to how you do them in this program. Finesse now is fast later!

The FOUNDATION Program is ideally combined with the IRONTEAM Program or the 70.3/SHORT COURSE Program for the ultimate training experience! If you are committed to be your best, this is your best choice.

Schedule may change based on program progression and weather, and will be delivered via Training Peaks.

PROGRAM FEES:
FULL FOUNDATION PROGRAM (October-December) $750 for 11 weeks of workouts in all three disciplines delivered via Training Peaks

  • Focus on enhancing FUNctional movement patterns while developing a base of Mobility, Agility, Balance, and of course Cardiovascular and Muscular Strength.
  • 2 IN-PERSON coached sessions per week. Tuesday evening RUN in Central Pk and Saturday morning BIKE in NJ/NY, with Sundays or Zwift (account required separately) as rain date.
  • 2 coached weekly Zoom STRENGTH/STRETCH  – videos posted for athletes signed up for STRENGTH, FOUNDATION & REMOTE programs.
  • 2 coached weekly Zoom SWIMsim (strength bands required). Videos posted for athletes signed up for STRENGTH, FOUNDATION & REMOTE programs.
    In-person SWIMskills sessions to be added whenever the pool becomes available. Session day, time  and program fee TBA.
  • 2 coached virtual weekday BIKE sessions on Zwift.
  • 1 single-day training camp in New Paltz, NY. Tentative date Oct. 23, 2021

A La Carte options– We understand athlete schedules can be complicated, so you may sign up for single sport specific training during the Foundation period. Everything below is included in the FULL Foundation Program above.

  • In-person RUN ($250) – Tuesdays, 7pm Central Park team run sessions
  • In-person BIKE ($250) – Saturdays, 8am team bike sessions
  • REMOTE  ($450) – includes all virtual sessions AND Training Peaks Plan.
    TRAINING  PLAN ($50) for any A La Carte options.
  • Coach led virtual ZWIFT BIKE ($200) – Tues/Thurs @ 6:30 to 7:00am start TBD
  • Coached virtual Zwift Zoom SWIMsim ($200) – Wed/Fri @ 6:30-7:00am
  • Coached virtual Zoom STRENGTH ($200) – Wed/Fri @ 7:05-7:50am
  • 1-Day TRAINING CAMP. Tentative date October 23. $75 camp fee

REMOTE TRAINING – For athletes who cannot attend actual workouts due to location or scheduling, we are offering a remote training option. The initial 3 month minimum program is $550, then $150 a month thereafter. This includes personalized data analysis and regular access to your personal coach. A 10 month season would be $1,600, which averages out to $160 a month  – a great deal! A Training Peaks Premium account is required. Should you choose, you may also take advantage of our A La Carte Drop In camps or workouts. Please inquire for more info.

THE FINE PRINT

  • All athletes are committed to the entire 11 week program
  • The non-refundable commitment contract of $750 is due at the start of training
  • You must set up a Training Peaks Basic account to receive workouts unless you choose an a la carte option. Athletes participating in Remote Training must maintain a Training Peaks Premium account.

NEXT STEPS FOR YOU

  1. If you still have questions or concerns, or want to come out and try out a training session to meet some of our coaches and athletes, send a message to Coach Scott (tricoach@gmail.com)
  2. Complete the online TriLife Program Questionnaire
  3. Return signed Registration Forms with payment by

We appreciate the dedication it takes to train in New York City. At TriLife Coaching, we take your training, time, effort and success as seriously as do you, and we promise to provide the highest quality experience.