Coaches Corner
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
