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News & Updates

Full IRONMAN Group Triathlon Program!

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FULL IRONMAN Program Details:

The Alamo 180 Full Ironman GROUP training program prepares athletes for a strong finish at IRONMAN Texas 

For the athlete with the goal to finish strong, the group plan will appropriately challenge and prepare them for race day. For athletes with specific performance-based race day goals, it’s recommended they select custom training to best achieve their goals (see the breakdown below). 

Program Pre-requisites:

Athletes that do not meet ALL pre-requisites will be encouraged to select custom 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.

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 4 bike rides a week, 4 to 5 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 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 one “Hell Weekend” a month 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.
  • 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.

Is the GROUP training program right for you?

If your goal is to finish strong and you want a group to train with for camaraderie and support, this is the program for you!  In the group plan, there will be regular assessments for you to track improvement as well as for determining appropriate training zones. In the group plan, athletes will be given a template to help them determine their training zones (easy to follow instructions!) Athletes will also receive a template to help them determine race day zones. Athletes on the group plan have access to group workouts and coaching. 

We don’t just support our athletes in training, we do it on race day as well. Whether this is your first attempt at the Ironman distance, or you’re a veteran Ironman athlete, you’ll find our training to be challenging and appropriate. 

What is the CUSTOM training program? 

The CUSTOM plan is ideal for…

  • the athlete that has an aggressive race day goal – we will set appropriate training and pace goals, develop an aggressive training plan, and regularly asses to ensure the athlete is meeting them,
  • the athlete that has a ways to go to meet swim, bike, or run cut-off times – we will set necessary pace goals and develop workouts around hitting those paces & closely monitor improvement in training,
  • the athlete with a very tricky work schedule – we will set a plan that allows flexibility as well as workout options the athlete can choose from on select days,
  • the athlete with very limited time to train – we will maximize every training hour through select workouts.

In the custom program, the coach calculates training and race zones, prepares the training plan to work around the athlete’s schedule, and provides workout feedback/data analysis to help the athlete improve.

Whether you select GROUP or CUSTOM, our plan works! In the past three years,  we have prepared 7 athletes for a strong finish at Ironman Texas! Join Alamo 180 and let us help you become an Ironman – either again or for the first time!!!

 

Talk to a coach at the IRONMAN Texas program orientation at Alamo 180! 

Date: December 19 at 6:30pm. Location: Alamo 180 studio! 

 

BOOTCAMP: Nov 1 – Dec 23

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Join Coach Aslyn for a challenging 8 week BOOTCAMP program!

Program Dates: Tuesday, November 1 – Saturday, December 23.

Investment into your health: $240 REGISTER

Class Schedule:

  • Mon, Tues, Thurs @ 7:30pm – 8:30pm
  • Sat @ 12pm – 1pm. Pick THREE classes of the four offered each week.

Assessments: Fitness assessments will be taken on the 1st, 5th and 8th week of the program. This allows you to track your progress during the program.

About the training: All movements will consist of body weight exercises. These will be high quality, muscle building, fat-burning workouts.

Space is limited! Get registered!!!! REGISTER

Indoor Cycling Studio Coming Soon!

We’re SUPER excited that announce we will be offering Indoor Cycling classes come early 2017! We are renovating our space and creating a spin studio! We have Schwinn spin bikes and big plans for great classes!

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What is CROSS CHAIN? CROSS CHAIN indoor cycling class coming early 2017! Think “cross-training.” This combination class builds endurance and power through high intervals on the bike AND total body strength and core stability through use of body weight, weights, and other equipment off the bike. This class is excellent for triathletes and cyclists looking to build strength on the bike, and excellent for fitness enthusiasts wanting to lose weight, build strength, and get sculpted. CROSS CHAIN class can accommodate all ability levels.

What is POWER BIKE? POWER BIKE indoor cycling class coming early 2017! This indoor class builds muscular endurance and power through high intensity interval training (HIIT), TABATA intervals, endurance, and negative split training sessions. Calling all fitness enthusiasts, cyclists, triathletes, and runners! Improve cardiovascular fitness while burning lots of calories! POWER BIKE class can accommodate all ability levels.

 

These indoor cycling classes are open to ANYONE, not just triathletes and cyclists. Everyone can benefit from a high intensity, fat burning, body sculpting indoor cycling class!

Stay tuned! We’ve got BIG things in store!!! Training at Alamo 180 just got even better!

2017 Spring Triathlons: Save the date!

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Ensure race day success by training with Alamo 180. Take your training to the next level by selecting GROUP or CUSTOM training options.

Reach out to us with any questions! bree@alamo180.com

Tri Off-Season Training: Save the date!

Alamo 180 Triathlon Training
Off-Season Challenge
 
Dates:
We have two dates to best accommodate for those that travel over the holidays, want to rest some after the late season races, etc.
Choose your start date:
Monday, November 7 – Sunday, February 26: 16 weeks
Monday, Dec 5 – Sunday, February 26: 12 weeks
 
You can also join at any time during the off-season program past the suggested start dates. There will be level options which will allow you to choose the appropriate training level.
 
2 Categories:
*Short Course (for Sprint & Olympic distance).
*Long Course (for Half & Full Ironman distance).
 
Point System:
Every workout and event is worth points. You will tally up points for every workout you do and the athletes with the most points, win! See below for the allocation of points.
 
Cross-Training/Strength Points:
IRON XT = 10 points.
ROM = 2 points.
*We will have IRON XT strength program templates available by Tri Off-Season for purchase. This is ideal for those that cannot attend our IRON XT classes and want to follow a strength regimen at their own gym or during our open gym hours.
*It’s even recommended to spend the first 4 weeks doing IRON XT classes 5 times per week (Start strength training the first 4 weeks of Nov 7 – Dec 4, then start Tri Training on Dec 5). Not only will you build some serious strength and stability to help you with muscular endurance and power, but you’ll rack up some serious points each week!
 
Swim/Bike/Run Points:
Swim = 1 point for every 500 yd/m.
Bike = 1 point for every 5 mile.
Run = 1 point for every 1 mile.
 
Event Points:
Monica’s Mile = 10 points / Monica’s Hour = 20 points.
Half Marathon = 15 points.
Marathon = 30 points.
Duathlon = 15 points.
Shorter events, i.e. 10k, 5k, etc. are worth the number of points under swim/bike/run category.
 
Points Calculation:
Tally up your points throughout the week and record them in the provided Excel spreadsheet (it will be emailed to everyone at the start of the off-season program). Points must be tallied and emailed to Coach Bree no later than Sunday night at midnight for the points to count for that week. Post your #proof pic of the points to Facebook group!
 
I will keep a tally of everyone that is participating and the points they are accumulating.
 
What if you rode your bike 24 miles? Well, you have the option to ride one more mile and make it divisible by 5 and get your full 5 points (1 point for every 5 miles on the bike). OR, simply take 24 and divide it by 5 and your points total is 4.8. No rounding up on the math. Your rounding up option is to swim, bike or run more 😉
 
Winners of the Off-Season Challenge:
The top 3 triathletes in each category – Short & Long Course – at the end of the program, with the most points wins! It will be a prize and discounts on training.
 
Off Season training will include speed and strength training (in the gym and in the sport). We will also work on developing other swim strokes. This will be a completely new off-season training format and it’s gonna be our best off-season training yet!
 
For those that will be starting their 2017 training programs (for Sprint/Oly, Half or Full Ironman) during the Off-Season program, you can still tally points from your workouts. The off-season program concludes on Sunday, Feb 26.
 
For the 2017 Spring Races we have planned out so far…
*Ironman 70.3 Puerto Rico starts on Monday, Nov 28. 
*Galveston Half Ironman starts on Monday, Dec 19.
*Ironman Texas starts on Monday, Dec 19. If you’re on custom training, start your training on the agreed upon date with your coach. 

New Training Cycle: “Thermopylae”

 

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New Training Cycle: Thermopylae.

Training Dates: Sept 19 – Dec 10

Assessment Dates: Sept 24, Oct 15, Nov 12, Dec 10

Thermopylae. The “hot gates.” The site of an epic battle, fought 2500 years ago. Alamo 180’s 12-week “Thermopylae” program will prepare you for battle as one of the famed 300 Spartans who stood for 3 days against a million man army. Are you ready to push yourself to the next level? Are you ready for “Thermopylae?”

Open to all levels. Every exercise can be scaled accordingly.

Swim Skills Clinic

 

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Alamo 180 Swim Skills Clinic: 

Alignment, Rotation, Kick, Pull

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Clinic Date & Time:
Tuesdays, Oct 4 & Oct 11.
7:30pm – 8:45pm

This clinic is open to all swim levels.

Topics covered during this clinic include:
**Total body, horizontal alignment: learn how to get your head neutral, chest down, hips up and level, and heels at the surface.
**Proper head positioning: learn how to keep your head “in line with your spine” and neutral.
**Efficient and propulsive kick: learn how to move your legs in an efficient and powerful manner.
**Proper rotation for efficiency and propulsion: learn how much you need to rotate your body so you can utilize hip-drive momentum to your advantage.
**Strong, efficient underwater pull: learn how to effectively push the water back so you go forward.

Each participant will get a program packet filled with lots of pictures and detailed descriptions. You will also receive a sample workout so you can practice your drills post-clinic.

This is a two-part clinic. We will work on horizontal body positioning & rotation in Part 1. You will receive “homework” (lots of drills) that is to be practiced on your own until Part 2. Lots of underwater pull and arm drills in part 2. The two swim sessions build upon each other.

What to bring:
Clinic will take place in the water. Bring swimsuit, goggles, cap, towel and water bottle. Fins will be provided. There are showers and bathrooms for you to change if necessary.

Is this clinic for you?
Are you tired of spending hours in the pool and not seeing the benefits. Have you increased the amount of time in the pool each week only to see a second or two improvement? Is the water your “enemy” and you beat it into submission with each lap you take? Do your hips and legs drag through the water, but you can’t figure out how to make them horizontal? Do you have problems breathing? Do you often swim off course in the open water? Do you swim flat?

If you answered YES to any of these questions, then this Swim Clinic is for you! It’s open to ANYONE to attend! Ready to get faster? Sign up!

Location:
If you use the Plantetarium address, this will help. The pool is located inside the Candler Physical Edu center (down the hall to the right), which is directly across from the Planetarium. 1300 San Pedro Ave, San Antonio, TX 78212

Investment:
$55 for Alamo 180 athletes
$65 for non-Alamo 180 athletes.
*Note: This clinic meets twice.

Register here!!! 


Because we desire quality over quantity, limited spots available. Class size is small to ensure quality instruction. We have reached capacity at each swim clinic we have offered, so don’t delay in getting registered! Don’t miss out!

This clinic is designed to help you think about swimming in a whole new way and to break down the stroke into manageable chunks so you can focus on each aspect and become the swimmer you have always wanted to be.

About Coach Bree:
Bree got started in endurance sports as a competitive swimmer in middle and high school. She also swam in college, trying to cleverly squeeze it in while simultaneously competing in cross-country and track. As an athlete, Bree honed her skills in the water by attending swim clinics and camps led by nationally ranked coaches. In her early coaching days, she became a swim instructor teaching youth how to swim. After a year of that, she started to teach adults. For 5 years, Bree has led weekly triathlon swim workouts as well as conducted private sessions to all levels of athletes – beginners with no experience to advanced swimmers looking to fine tune their stroke. It’s not uncommon for a beginner and/or intermediate swimmer to drop 5 to 10 seconds off their 100 yard time, after a session or two, just from a few tweaks to their strokes. It’s witnessed all the time at Alamo 180. Efficiency equates to speed. You can gain free speed in the water, just learn how to harness it! And a skilled coach can teach you how!

New IRON XT Program: CORNERSTONE

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New IRON XT program starting up called Cornerstone.

Program Dates: Aug 8 – Sept 17.

About the Program: Cornerstone is a 6 week training program focusing on the fundamentals of fitness. While this training plan sounds simple in nature it will not be easy or for the light of heart. Be prepared to be challenged with body weight movements, running, kettlebell and dumbbell work. As always, scaling options will be provided on all movements.

This program good for ALL levels of athletes. This program is also ideal for triathletes and runners looking to build strength and fitness.

Join today! You can sign up through a monthly membership or class passes. Click here to register and get started! 

Benchmark: Sprott

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Alamo 180 Benchmark “Sprott” was created to make an A180 athlete’s dreams come true. He said his dream workout would be overhead squats and double unders. Careful what you wish for. It just might become a benchmark!

21-15-9
BB Overhead Squat (95 men / 65 women)
GHD Sit-ups
50 x double unders each round

Scaling options available for all athletes. Scale all or part of the assessment. Scaled options:
Front squat (instead of overhead squat)
Open gate sit-ups (instead of GHD)
Singles (instead of double unders)
Using lighter weight as necessary

Assessment Schedule:
9:00am & 10:30am classes. We will go in heats of 4.

BBQ feast begins at 11:30am.

 

Want to get better at, or learn how to double under? Follow this 20 day challenge (click to enlarge): 

Dub Challenge