Check out our October Newsletter. We’ve got the fall class schedule, studio updates, programs, athlete accomplishments and more!
Check out our October Newsletter. We’ve got the fall class schedule, studio updates, programs, athlete accomplishments and more!
2017 Alamo 180 Off-Season Triathlon Training Program
Monday, October 2
To develop strength and efficiency in all three disciplines.
WHAT TO EXPECT:
The goal of this program is not so much on volume as it is on frequency of training. Through frequency of training athletes gain the opportunity to improve upon mechanics (which is one of the leading reasons for getting faster year after year). October and November are “run focus” months where there are more frequent runs in the training plan per week. The goal is to develop efficiency and improve run fitness. The run focus months will culminate with the SA Rock’n’Roll half marathon. December is a swim focus month with the goal to improve stroke efficiency and improve swim fitness. The swim focus month will culminate with Monica’s Mile 1 hour or 1 mile swim event. January is a bike focus month and the goal is on cycling efficiency and improved fitness. January will culminate with a bike race (race TBD).
Note: There will still be workouts in the other two disciplines during the “focus months” so you won’t lose your “feel” in those disciplines.
In regards to strength training, as this is an vital part of the off-season program, it will be recommended athletes strength train at least twice per week, three is ideal. Strength training is best reserved for off-season when volume of training decreases. Build strength in the off-season to have it available during the in-season. Because in the in-season, volume is key and that should be your primary focus. Athletes will work on total body strength and fitness during IRON XT classes. Athletes also have the option to do Boot Camp classes. Yoga is also suggested for recovery weeks, and/or to add during the training week as a way to stretch and recover.
Also, considering that there is a decrease in frequency in the other disciplines during the focus months, it’s imperative athletes strength train to not only maintain strength and coordination, but to also build it. Strength produces power, power produces speed. Real gains are made when athletes take the time to build strength in the off-season. Plus, that’s the time of the year to do it!
WHAT DOES A WEEK LOOK LIKE?
Here’s what the months of Oct and Nov will look like: Monday, Wednesday are IRON XT / strength training sessions, Friday can be IRON XT or Yoga (choice); Monday, Friday are short maintenance runs and Wednesday is a run speed session. Saturday is a long Run. Tuesday is a swim and Thursday is a bike. Sunday off.
You’ll notice this set up is different than a typical week in the in-season. It’s good to chagne things up in the off-season. Prevent boredom and a plateau!
TRAINING LEVEL TIERS:
Depending on how many group training sessions you wish to attend depends on the level Tier you select. To follow this off-season plan as recommended, we suggest Tier 3 or 4. Athletes on Tier 3 and 4 also get access to the IRON XT Facebook group page where they have access to the strength training program and the workouts. This is ideal if you need to train on your own and need the strength workout of the day to follow.
Click here to see the options: http://www.alamo180.com/
WANNA KNOW MORE?
If you have questions on the program, or are interested to learn more, reach out at firstname.lastname@example.org
You can join at any point during the off-season program. So if you’re finishing up your last race of the 2017 season, don’t worry. Rock that race and then join us when you’re ready. Make 2018 your best year yet because of what you did during the off-season!
New classes & NEW FALL class schedule for September!!!
Come check out all the happenings in our September newsletter!
Click here to read. Direct link: http://conta.cc/2wu0m84
Check out the latest happenings in our August newsletter! Click here: http://conta.cc/2uI9OSy
Check out our July Newsletter! We’ve got lots of programs starting up this month, deals, and more! Read all about it here: http://conta.cc/2tRELqQ
The 2018 date has been set for Ironman Texas: Saturday, April 28th!
Alamo 180’s Ironman Texas group training program starts on Jan 8th and we’d love to have you join the team and ROCK it on race day! Our 2017 team rocked it on race day at Ironman Texas (we had 5 finishers!) and we’re ready to do it again in 2018!
Alamo 180 is the leading triathlon training program in San Antonio. In fact, we are the only Multisport Training Center in San Antonio. What makes us unique is that we provide the training plan for your race and challenging group workouts where you can build your fitness and achieve your goals – all under the guidance of highly certified coaches. Our triathlon program also includes membership options to strength train, do yoga, and take indoor cycling classes.
Since 2011, Alamo 180 has coached over 20 Full Ironman finishes, and those numbers continue to grow! We know how to develop training programs that work, training programs that allow athletes to achieve their Ironman goals! Our athletes get to the Ironman finish line healthy and strong. Our programs prove it time and time again.
Ready to learn more?
Save the date for Monday, Jan 8, 2018 @ 5:30pm.
Location: Alamo 180 Spin Studio.
This is your chance to learn about how Alamo 180 can get you to the Ironman finish line healthy, strong and confident. You’ll learn what to expect and all necessary details of the training plan. We will bring out chairs for you to sit and we will present info and save time for a Q&A. We’re doing it in the spin studio, so if you want to sit on a bike and spin – go for it!
But until then, here’s a quick snapshot of what to expect in the program:
Training Program Start Date:
Program Start Date: Monday, Jan 8th.
First group workout: Tuesday, Jan 9th.
What you get:
*16 weeks of training.
*Online training plan through Training Peaks with specific workout details listed.
*Clinics included in select group workouts
*Access to private FB page & private webpage (a great resource full of helpful articles, live videos from coaches, and more!)
*Coached workouts led by highly certified coaches
*Regular assessments & benchmark workouts
*Template to determine training zones
Group Training Tier options from $79 to $179/month. more info here
Select group workouts will have “skills portion” in each discipline and a good 15 to 20 minutes (in select group workouts) will be spent on those skills. Our goal is to produce efficient, faster triathletes.
As often as possible, group workouts will take place on terrain that prepares athletes for race day.
Training Program Overview:
*Program Periodization: 3 weeks of build, 1 week recovery. On select blocks in the program, there will be 2 weeks build, 1 week recovery. Assessments every 5 to 6 weeks.
*Schedule: On large volume weeks, there will be two off days to ensure adequate recovery and training adaptation. On average, expect 2 to 3 swims a week, 3 to 5 bike rides a week, 4 to 6 runs a week. On select weeks throughout the program, there will be increases in workout frequency each week in each discipline.
*Training hours will increase in a safe, conservative manner. Training hours will not exceed 18 hours a week. Expect an average of 13 to 15 training hours a week.
*There will be two “Hell Weekends” before race day where over the course of 3 days, athletes will participate in long brick workouts to adequately prepare for the long race day. Athletes love the mental confidence boosters these workouts bring!
*Calendar/Workout Access: Athlete training plans are loaded into Training Peaks. You will receive a personal account and access to the group workout calendar.
*Clinics in each discipline will be offered on a monthly basis during select group workouts. Based on the Tier the athlete registered for, this will either be included in their membership, or paying a discounted drop-in fee of $15.
*Any athlete that needs an adjustment to the group training plan (due to travel, illness, injury, etc) may request one by their coach at a $20/week adjustment rate. This is a great way to make the plan custom when you need it!
Are you ready to start? Check to make sure you meet Program Req:
Program Pre-requisites: (and since the race is months away, you have time to meet these pre-reqs!)
Athletes that do not meet ALL pre-requisites will be encouraged to select custom training (versus Group training).
* Must have at least 1 Half distance triathlon finish in the last 18 months.
*Currently able to train at race cut-off paces in each discipline: Swim: 3:37/100m -or- 3:19/100yd, Bike: 13.7 mph, Run: 14:53/mile.
*Current fitness level in each discipline: swim 30 minutes non-stop, ride 35 miles on the bike, and run 90 minutes.
Getting excited?! Wanna learn more? Still have questions? Come to our No Obligation Program Orientation on Monday, Jan 8th at 5:30pm.
Have questions that you want answered now? Email Coach Bree: email@example.com or click here
Year after year Alamo 180 turns wannabe Ironman athletes into medal wearing Ironman finishers!! If you’re looking for a team to train with, here’s your chance! Looking for a coaching staff to help you reach your goals, take the leap! Make 2018 the year you say YES to your triathlon journey! The year you become an IRONMAN!! Let’s make it a great one!
Alamo 180’s December Newsletter! Lots of great things going on in the month of December!
Read up… http://conta.cc/2gqc5hF
P.S. Not included in the newsletter: we had to buy more weights and bars because we were almost running out in classes!
P.S.S. We also got some nice foam rollers for your muscles to love…or hate…or both…
Let’s Do This!
It’s time to take it up a notch! Time to rock the Half or Full Ironman distance. Whether this is your first, or fifth race, you’ll notice a difference training with Alamo 180.
We believe that training well & training smart should make you feel powerful.
Strong. Capable. Confident.
And most importantly, joyful. After all, if it’s not fun, why do it?
We know it can feel daunting trying to navigate Half and Full Ironman training plans online – Do the plans work? Are they legit? Am I wasting money? Am I saving money? Will I get to the finish line in one piece? These are normal questions and you should ask them!
That’s why it’s our mission at Alamo 180 to make training purposeful, effective, attainable, and enjoyable. That every workout in the training plan be jammed packed with quality and purpose. With every workout serving a specific purpose in the overall training plan. There’s no wasted workout.
Since 2011, Alamo 180 has coached well over 100 Half Ironman finishes and 15 Full Ironman finishes. We know how to develop training programs that work, training programs that allow athletes to achieve their goals. No matter your experience, we have the expertise to get you to the finish line!
So you can spend less time worrying about all the details and spend more doing what you love.
We’re thrilled you’re here and we can’t wait to be part of your Half or Full Ironman journey! It’s an exciting ride! So excited for you.
Alamo 180 Triathlon Coaches
Check out our upcoming Program Orientations. If you’re wanting to learn more, and see if Alamo 180 is the right fit for you, come to the Q & A + Training Program Overview. We answer all your questions!
Ironman 70.3 Texas – Monday, Dec 5 @ 6:30pm. Location: Alamo 180 Studio. (program start date is Dec 19)
Ironman Texas – Monday, Dec 19 @ 6:30pm. Ironman Texas. (program start date is Jan 2)
Looking at Group Training? Learn more here!
How about Custom Training? Learn more here!
Alamo 180 is launching a NEW program come January 23rd! Obstacle Course Racing!
Alamo 180’s Obstacle Course Racing (OCR) program prepares athletes for a strong performance at obstacle races such as Spartan Race, Warrior Dash, Rugged Maniac, and more! Group workouts will include the very obstacles encountered on race day: rope climbs, spear throws, bucket carries, sandbag carries, monkey bars, and more. Group workouts allow athletes to push and encourage each other, thus building mental and physical toughness, and improving athletic performance. Our coaches are highly experienced and knowledgeable and they will appropriately challenge and motivate athletes to achieve race day goals.
Alamo 180’s OCR program challenges all levels of athletes, beginner to experienced. Our OCR training plans are developed in a periodized manner in which the program appropriately increases in volume and intensity, with included weeks of recovery, to ensure proper adaptation to the training load. Regular benchmark workouts are included in the program to track fitness progress. Go into race day completely prepared for every obstacle that comes your way.
Sounds awesome, right? Learn more about this program & how you can get started!
$180 annual membership gets you…
Enrollment starts January 1. Investment $180/year. $15 additional workout drop-in fee. learn more
This membership option is great for the athlete that wants a group to train with on the weekend for camaraderie and support. View this membership as a supplement to what you already do! No matter the training plan you follow or who coaches you, this option is great for the athlete looking to be part of a local team!
Have more questions? Reach out to Coach Bree: firstname.lastname@example.org