Multisport Club

GMC coaches are certified fitness professionals and experienced triathletes.  We coach because we love this sport, and we want you to love it, too!
 
Jamie Morton
NSCA Certified Personal Trainer - jmorton@genesishealthclubs.com
Jesse Hermreck
USA Triathlon Level I Certified Coach - jhermreck@genesishealthclubs.com

Multisport Resources:
Tri Harder - cycling podcasts, workouts, recipes
Endurance Planet - interviews, training tips, tales of endurance
Trifuel - training articles, gear reviews, online community
Kansas River Valley Tri Club - local multisport club
The American Triathlon Calendar - online race directory
Pose Tech Running - help with your running form
Chi Running - help with your running form
Total Immersion - help with your swimming form

Coaches Favorite Workouts

Swim Workout:
2000 Meters total - Working on balance.   Subtract or add distance as needed.

Warm Up 500 M:
Broken into 100 swim, 100 catch up drill, 100 swim, 100 finger tip drag, 100 swim

Drill work:
8 X 25 kick for balance (side skate, on back and rolling 360)
8 X 25 kick with fins (rotation side to side)
8 X 25 alternating closed fist and catch up drills
8 X 25 one arm pulling
1 X 500 M - straight swim focusing on keeping head down and swimming quietly

Cool down 200 M of drill work

Bike workout:
Building Cadence

One Way or Another (3:29)--81 BPM: Warm up
The Breaks (3:23)--90 BPM: Work form, establish baseline effort
Paper Thin Hymn (3:15)--92 BPM: Fast, short climbs
I Am the Man (3:58)--96 BPM: High effort TT
We Float (6:08)--98 BPM: Quick effort with bursts of  high power, 1/2 cadence
Nikita (4:42)--105 BPM: TT
Heart of Glass (3:38)--110 BPM: Jumps at: 2nd verse, 3rd verse, last verse
Stupid Girl (4:19)--118 BPM: High intensity TT
Playgirl (3:51)--120 BPM: TT with standing intervals
Inside of Me (3:42)--132 BPM: TT, faster than tempo if possible
Sayonara Senorita (4:11)--126 BPM: Cool down

Other spinning workouts are available at http://trihardist.blogspot.com

Run workout:
3 mile time trial on track

1600 warm-up, stride the straightaways on last two laps.
2 X high knees/butt kicks
2 X side strides
4 X 200; build from slow to 90% (faster than your time trial pace)
1 X 4800 (three miles) even or negative splits on each mile

2 lap cool-down