TRI-MANIA Boston: Hands-on clinics and classroom-style workshops to improve your technique and performance this season
Training clinics and workshops offered at the 2014 TRI-MANIA Summit and Expo give athletes an opportunity to get more in depth and hands-on instruction from olympians (Sheila Taormina!), experts and certified coaches attending the event. All clinics and workshops require registration and a fee to participate. Confirmed clinics and workshops include:
- Half Distance Triathlon Training & Racing: A Workshop with Siri Lindley (10:00am)
- Short Course Triathlon Secrets of Speed: A Workshop with Siri Lindley (3:00pm)
- Swim Speed and Propulsion Clinic with Sheila Taormina (10:30am, 12:15pm)
- Total Immersion Swim clinics (clinics times offered throughout the day)
- ChiRunning clinics (Level 1: 7:30am, 10:00am; Level 2: 12:30pm)
- Eat to Peak: What You Need to Know to Create a Winning Nutrition Plan (8:00am)
- Conquering your First Triathlon: A Workshop for Women (11:30am)
- Zendurance Cycling with Shane Eversfield (9:30am and 11:15am)
- Functional Movement Screening and Video Running Screen & Gait Analysis (9:30am-11:30am)
- Beyond the Foam Roller: Intro to a Comprehensive System of Deep Tissue Self Bodywork (9:30am, 1:00pm)
- Running Mechanics and Drills with Sheila Taormina (2:45pm)
- Essential Triathlon Skills with Sheila Taormina: A Half Day Clinic (Note: This clinic takes place on Sunday, March 30, 2014 the day after TRI-MANIA)
See below for details.
HALF DISTANCE TRIATHLON TRAINING AND RACING: A WORKSHOP WITH SIRI LINDLEY
If you are training to PR in your next half distance triathlon (1.2 mile swim, 56 mile bike, 13.1 mile run) or complete your first one here is your chance to learn from one of the greatest triathlon coaches in the world, Siri Lindley. In this 90 minute workshop, Siri will share her knowledge and experience to help you succeed at this distance. This workshop will cover:
- Determining the right training volume
- Key workouts
- Training & racing nutrition
- Winning the mental battles
This 90 minute workshop begins at 10:00am and takes place in the Media Room on the 1st floor of MIT's Zesiger Sports & Fitness Center. Seating is limited. CLICK HERE for additional details and to register.
About Siri Lindley: Siri is coach of a who’s who of professional triathletes from around the globe including IRONMAN World Champions and other champions at the IRONMAN, IRONMAN 70.3 and Olympic distances. She is coach of the last two female Ironman World Champions (Mirinda Carfrae in 2013, Leanda Cave in 2012) as well as other champions including Yvonne Van Vlerken, Mary Beth Ellis, Rebekah Keat, Jodie Swallow, Hillary Biscay and Chris Foster.
SHORT COURSE TRIATHLON SECRETS OF SPEED: A WORKSHOP WITH SIRI LINDLEY
If you are looking to go faster in your next short course triathlon (sprint or olympic distance) here is your opportunity to learn from someone who has competed and coached at the highest levels of the sport. This workshop will be led Siri Lindley, a 2x ITU World Champion, former #1 female triathlete (2001, 2002) and arguably one of the greatest triathlon coaches in the world.This 60 minute workshop will focus on getting faster at sprint and olympic distance triathlons and will cove:
- Key speed workouts for the swim and bike
- Brick workouts to help you run faster
- How to save valuable seconds in T1 and T2
- and more
Get ready to learn from one of the most engaging and enthusiastic coaches on the planet... you won't be disappointed!
This 60 minute workshop begins at 3:00pm and takes place in the Media Room on the 1st floor of MIT's Zesiger Sports & Fitness Center. CLICK HERE for more information and to register.
SWIM SPEED AND PROPULSION CLINIC WITH SHEILA TAORMINA
The Swim Speed and Propulsion Clinic with Sheila Taormina focuses on in-water drills and out-of-water strength exercises that develop a strong freestyle stroke. Attendees will understand how to build the correct underwater pull pattern through drills, swimming and strength training. The clinic also teaches the coordination of core movement with the pull so the attendee perfects the timing of the stroke. Even though this clinic is technique-based, attendees will finish feeling like they’ve had a great workout!
Attendees will learn:
- Swimming drills that train a “feel” for the water as well as the technique for a strong underwater pull
- How to find timing/rhythm/momentum in the freestyle stroke
- Swimming-specific strength exercises
NOTE: Beginners to advanced swimmers/triathletes are welcome, but this clinic is not a “learn to swim” clinic. Participants should feel comfortable doing laps in the water and know how to properly breathe. This is a technique session, not a training session, so it is not necessary to be a fast swimmer.
This 90-minute clinic will be offered at 10:30am and 12:15pm and takes place in the MIT pool. CLICK HERE for more information and to register.
About Sheila Taormina: Sheila is a 4x Olympian (1996, 2000, 2004, 2008) and the only woman to compete in three different Olympic sports (swimming -- where she won a gold medal in 1996 -- triathlon and the pentathlon). She is also the 2004 World Champion in triathlon, a USA Triathlon Hall of Fame inductee and has authored Swim Speed Secrets and Swim Speed Workouts by Velo Press. At present, Sheila travels as a motivational speaker for schools, businesses, and community organizations, she volunteers extensively within her community and travels the world conducting swimming clinics.
TOTAL IMMERSION SWIM CLINICS
The Total Immersion (TI) approach to swimming has been successfully adopted by thousands of people.. triathletes as well as people just wanting to become better swimmers. The TI approach is to use the whole body to move in a streamlined and balanced way -- "like a fish". Summarized below are the two Total Immersion swim clinics to be offered at TRI-MANIA Boston:
TI Swim Easier Clinic: This clinic will benefit beginner to intermediate triathletes or anyone who struggles with the swim. You'll learn to swim with significantly more ease and develop a noticeably smoother freestyle stroke. We'll teach you to achieve a 'weightless' feeling by cooperating with gravity. You'll save energy, calm your kick and feel more comfort and control.
TI Swim Faster Clinic: For intermediate to accomplished triathletes–or anyone with experience practicing TI techniques. You'll learn to master the “math” of speed — the Stroke Length and Stroke Rate that suit you best and help you achieve a strong, steady swim pace at the lowest energy cost. We'll show you the range of stroke counts (for 25 yard or meter pools) that's right for your height and how to use a Tempo Trainer to increase both efficiency and speed.
CLICK HERE for more information and to register.
Looking for a new wetsuit? TYR, the Official Wetsuit of TRI-MANIA Boston, will be on the pool deck all day inviting athletes to demo their line-up of wetsuits. Here's a great chance to try one on and dive into the MIT pool and see how it feels in the water.
CHI RUNNING CLINICS
ChiRunning combines the inner focus and flow of Tai Chi with the power and energy of running to create a revolutionary running form and philosphy that takes the pounding, pain and potential damage out of the sport of running. ChiRunning Level 1 and Level 2 clinics will be offered at TRI-MANIA and each 2-hour clinic will be held outside.
ChiRunning Level 1 Clinic: The Level 1 clinic will include (1) an introduction to ChiRunning and it's benefits to triathletes; (2) how ChiRunning can help prevent injury and promote energy efficiency; (3) how to cooperate with the force of gravity and the force of the road when running; and (4) proper ChiRunning form. This clinic will take place outdoors.
ChiRunning Level 2 Clinic: The Level 2 clinic is designed to help individuals familiar with the basics of ChiRunning take ChiRunning to another level. This clinic will provide (1) a review of proper ChiRunning posture; (2) how to cooperate with the force of gravity and the force of the road when running; and (3) how to run more efficiently and faster with pelvic rotation and use of your oblique muscle. This clinic will also cover hill running and offer video analysis before and after the clinic. The ChiRunning Level 2 clinic will also take place outdoors.
Each participant in one of these ChiRunning clinics will receive either a Skechers water bottle OR a Skechers Performance Night-Light Running band. PLUS, the name of one lucky participant will be drawn and win a pair of Skechers running shoes! CLICK HERE for more information and to register.
CONQUERING YOUR FIRST TRIATHLON: A WORKSHOP FOR WOMEN
Led by Elaine Vescio, a USA Triathlon Certified Coach with Vmps and former Head Mentor for the SheROX Triathlon, this workshop developed exclusively for women offers key information and guidance for your initial triathlon journey. In a fun and upbeat manner, Elaine shares the knowledge she has gained from helping others achieve their triathlon goals, as well as from her own experience of balancing training and racing with other life responsibilities.
This workshop explores important aspects of conquering your first triathlon, including how to plan and modify your training as you work towards your goals; how to balance your limited resources of time, money, and energy; how to stay motivated and on track; and how to approach race day. First-time triathletes and women who have done one or two triathlons are encouraged to attend.
Attendees will also learn:
- How to plan training for your first triathlon and make the appropriate adjustments based on how your training progresses
- What gear you need for your first triathlon -- and what gear you don't need
- Three specific things to focus on during your race to help get you from the swim start to the finish line
JUST FOR ATTENDING: Athletes that attend this workshop will receive:
- A $20 discount on entry into the 2014 Whaling City Triathlon (Sunday, 7/6/14; New Bedford, MA)
- 10% off any Vmps Coaching Service in 2014
- 10% off their total purchase at the Vmps booth on the TRI-MANIA expo floor
- A working draft of a personalized triathlon training plan developed during the workshop.
This is a 90-minute workshop that will begin at 11:30am in the Media Room within MIT's Zesiger Sports & Fitness Center, site of the TRI-MANIA Summit and Expo. CLICK HERE for more details and to register.
EAT TO PEAK: WHAT YOU NEED TO KNOW TO CREATE A WINNING NUTRITION PLAN
In this hands-on presentation, Chrissy Carroll, a Registered Dietitian and owner of Inspired Wellness Solutions, will address the ins and outs of triathlon nutrition. Chrissy will review basic components of healthy diets for athletes and reveal tried and true tips for pre-exercise, exercise and post-exercise nutrition. The workshop includes activities to help participants learn about the carbohydrate content of foods, a tasting session involving several commercial endurance nutrition products and an interactive Q&A session (come with questions!).
Attendees will learn:
- How to create a balanced meal plan that supports your level of multisport activity
- The basics of nutrient balance and timing for training and races -- and how this impacts your performance.
- The nutritional breakdown (and taste) of different commercial endurance nutrition products, comparisons to regular food choices, and how to select items that are right for your body.
JUST FOR ATTENDING:All workshop participants will also receive a bonus 30-minute nutrition coaching session with Chrissy. This one-on-one session will be phone-based and will be scheduled at a mutually agreed upon time in the two months following the workshop. Take what you’ve learned in the workshop, test it out, and then get personalized follow-up and feedback in your one-on-one session!
This 2-hour workshop will begin at 8:00AM in the Media Room on the 1st floor of MIT's Zesiger Sports & Fitness Center, home to TRI-MANIA Boston.
CLICK HERE for more information and to register.
RUNNING MECHANICS AND DRILLS WITH SHEILA TAOROMINA
Led by 4x Olympian and USA Triathlon Hall of Famer Sheila Taormina, this running clinic provides attendees with a review of proper foot-strike, core posture that facilitates respiratory function, and drills for agility and coordination. Participants in this 60 minute clinic will learn:
- The basics of foot-strike
- Running drills for agility, functional movement and coordination
- How to develop core muscles for posture and respiratory function
This 60 minute clinic is at 2:45pm and will take place outside. CLICK HERE for more information and to register.
About Sheila Taormina: Sheila is a 4x Olympian (1996, 2000, 2004, 2008) and the only woman to compete in three different Olympic sports (swimming -- where she won a gold medal in 1996 -- triathlon and the pentathlon). She was also the 2004 World Champion in triathlon and is a USA Triathlon Hall of Fame inductee.
ZENDURANCE CYCLING WITH SHANE EVERSFIELD
Efficient cycling technique begins with a dynamic and harmonious relationship between you and your bike. This indoor stationary cycling clinic starts with an intensive investigation of posture, alignment, bio-mechanics and riding position strategies. You will increase your cycling performance, endurance, efficiency, stability, comfort and enjoyment – without increasing your effort! Then apply your new found kinetic intelligence to an interval set that focuses on neuromuscular training. Transform your cycling training with this new and original approach – heralded as the Total Immersion/Chi running equivalent in cycling – Zendurance Cycling!
Athletes in this clinic will discover:
- Correct posture and alignment to optimize pelvic core engagement and stability
- Increased endurance, efficiency, speed, comfort and enjoyment through improved technique.
- Optimize your training on the stationary for improved performance this season.
This 90-minute clinic will 9:30am and 11:15am and led by Shane Eversfield, Founder & Head Coach Zendurance Cycling. Shane is a USAT Level I Triathlon Coach, a Serotta Certified Advanced Bike Fit Technician, a certified Total Immersion Swim Master Coach, a practitioner of T’ai Chi for over 35 years and author of “Zendurance, a Spiritual Fitness Guide for Endurance Athletes”.
All participants in this clinic must bring their own stationary bike trainer and bike. CLICK HERE to register.
FUNCTIONAL MOVEMENT SCREEN AND VIDEO RUNNING SCREEN & GAIT ANALYSIS
The staff of Marathon Physical Therapy & Sports Medicine will be on site to offer athletes the following body movement assessments:
FUNCTIONAL MOVEMENT SCREENINGS (FMS) WITH CORRECTIVE EXERCISE STRATEGIES: The FMS is a ranking and grading system that documents movement patterns that are key to normal function. All participants will receive a Functional Movement Screen Score which is used to target problems and track progress and restore mechanically sound movement patterns.
Participants will learn the importance of mobility and stability as they pertain to functional movement, their own individual deficits and limitations and how to correct them while decreasing risk of injury and improving performance potential.
VIDEO RUNNING SCREEN AND GAIT ANALYSIS SESSION: The Video Running Screen by Marathon Physical Therapy will review the fundamental variables that affect the runner’s gait. The screen will examine each participant's cadence, vertical displacement, hip balance, foot strike, thoracic rotation and lower extremity positioning. Gait training helps runners improve efficiency and economy while reducing the risk of injury and improving performance.
Participants will learn about the core variables affecting a runner’s gait, how to correct undesirable running habits and ow to prevent injuries and become a stronger, smarter runner.
JUST FOR ATTENDING: All participants will receive Marathon Physical Therapy and Sports Medicine gear bag and gear with a complimentary injury screen coupon and a free class pass to the Marathon Physical Therapy Fitness & Wellness studio.
These body movement assessments will be offered between 9:30am and 11:30am. CLICK HERE for more info and to sign up.
BEYOND THE FOAM ROLLER: INTRODUCTION TO A COMPREHENSIVE SYSTEM OF DEEP TISSUE SELF BODYWORK
This Soma System workshop will present a comprehensive roadmap for utilizing self bodywork in triathlon training to improve performance, reduce injury risk and speed up post-competition recovery. Soma System deep tissue self bodywork brings the following benefits to the participants.
- Increased circulation, energy, flexibility, range of motion and body awareness
- Decreased stress, muscle spasms, inflammation, adhesions and myofascial pain
- Improved posture, sleep, movement, breathing, mobility, balance and athletic performance.
This 2-hour workshop will be led by Roman Torgovitsky, Ph.D, founder of the Soma System and a Harvard-trained biomedical scientist, structural bodyworker and practitioner of Russian style of martial arts. The workshop will be divided into three parts:
- Practice Soma System Deep Tissue Self Bodywork
- Learn the Science Behind Self Bodywork
- Plan the future: Outline of the comprehensive roadmap
This workshop will be offered at 9:30am and 1:00pm. CLICK HERE for more information and to register.
ESSENTIAL TRIATHLON SKILLS WITH SHEILA TAORMINA: A HALF DAY CLINIC (Sunday, March 30th, the day after TRI-MANIA)
Learn essential triathlon skills from 4x Olympian and gold medalist Sheila Taormina, the only woman to participate in the three different sports (swimming, triathlon, pentathlon) in different olympics. This half day clinic is an action-packed session that takes athletes through elite level skills of the sport. Participants will learn swim propulsion techniques, cycling skills for handling and cornering, the flying mount and dismount techniques of transition and running drills for agility and coordination. This clinic is ideal for the intermediate-advanced level triathlete who is keen to take their game to the next level.
NOTE: This half day clinic takes place on Sunday, March 30, 2014 the day after TRI-MANIA and runs from 8:30am until approximately 12:00pm. This clinic will be at MIT (site of TRI-MANIA). The swim segment of this half day clinic is the same as the Swim Speed and Propulsion clinic and the Running Mechanics and Drills Clinic that Sheila will teach during TRI-MANIA on Saturday, March 29, 2014.
CLICK HERE to register and for more information.
About Sheila Taormina: Sheila is a 4x Olympian (1996, 2000, 2004, 2008) and the only woman to compete in three different Olympic sports (swimming -- where she won a gold medal in 1996 -- triathlon and the pentathlon). She was also the 2004 World Champion in triathlon, a USA Triathlon Hall of Fame inductee and has authored Swim Speed Secrets and Swim Speed Workouts by Velo Press. At present, Sheila travels as a motivational speaker for schools, businesses, and community organizations, she volunteers extensively within her community and travels the world conducting swimming clinics.