Seminars: 10AM-3:30PM Expo: 10AM-4:00PM
Clinics and workshops designed to help you improve your technique and perfomance this season
Training clinics and classroom-style workshops offered at the 2013 TRI-MANIA Summit and Expo (formerly known as the Multisport World Conference and Expo) are listed below. Please note that clinics and workshops require registration and a fee to participate unless otherwise noted. All clinics and workshops will be held inside in Georgetown Prep's Hanley Center for Athletic Excellence on March 24, 2013 unless otherwise noted.
- Total Immersion Swim clinics (clinic times throughout the day)
- Evolution Running clinics (7:30am and 1:00pm)
- Half Distance Triathlon Training Essentials with Mark Allen (8:00am)
- First-time Triathlete Workshop (9:30am)
- Lean for a Lifetime Workshop (10:00am)
- Zendurance Cycling with Shane Eversfield (10:30am and 1:30pm)
- The Triathlete Tune-up (11:00am)
- Youth Tranistion Clinic presented by MINI COW TRI CLUB (FREE; 11:00am)
- Eat to Peak: Creating a Winning Nutrition Plan (1:00pm)
- Revolution Cycles Bike Maintenance and Fitting 101 (FREE on the expo floor, no registration required)
- Go Faster through Better Mechanics of Motion (with Mark Allen; Saturday, March 23rd)
In addition to the clinics and workshops above you can also sign up for body composition testing in the BOD POD available from the Be Fit Test booth on the expo floor. See below for more details and on the BOD POD test and all of this year's clinics and workshops.
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". There will be two Total Immersion swim clinics offered at Multisport World 2012: TI Endurance Skills and TI Speed Skills:
TI Basic Balance Clinic: The Total Immersion Basic Balance Clinic is for "advanced" beginner to intermediate swimmers and is designed to teach you how to swim with significantly more ease and a noticeably smoother freestyle stroke. With a focus on teaching you how to achieve a "weightless" feeling by cooperating with gravity, you'll learn to save energy, calm your kick and feel more comfort and control.
TI Speed Skills Clinic: The Total Immersion Speed Skills clinic is for athletes with intermediate to advanced swimming skills looking to swim FASTER (past experience with a TI clinic a definite PLUS). The goal of this 75-minute clinic is to show athletes how to master the “math” of speed -- the optimal combination of Stroke Length and Stroke Rate that brings more speed with less effort. The clinic will have you use a Tempo Trainer to (1) discover the range of stroke counts best suited to your height and skill level and (2) "hard-wire" steady pacing skills into your brain.
CLICK HERE for more information and to register for these TI clinics.
EVOLUTION RUNNING CLINICS
Learn techniques to improve your speed, efficiency and injury resistance from Ken Mierke, designer of Evolution Running. As described in the book, Born to Run, has improved performance in runners of all levels, from overweight beginners to national and world champions. In this clinic you will reduce injury risk and increase efficiency by:
- Minimizing vertical displacement
- Decreasing impact stress
- Engaging more and larger muscles to provide propulsion
- Running on your natural springs, not on your bones
- Finding the optimal balance of stride length and turnover
This 2-hour clinic includes presentations on each fundamental of running technique with drills and supervised running with feedback from the instructor. Clinic times are 7:30am or 1:00pm.
CLICK HERE for more information and to register.
HALF DISTANCE TRIATHLON TRAINING ESSENTIALS WITH MARK ALLEN
Are you looking to race your first half distance triathlon (1.2 mile swim, 56 mile bike, 13.1 mile run) or make a big improvement in your next one? If you are, then consider registering for this 90-minute workshop with Mark Allen, Triathlete Magazine's "Greatest Triathlete of All Time". Mark is not only famous for his 6 Ironman World Championship titles, but was equally successful in shorter distance races and will share his experience and knowledge in this workshop. attendees will learn:
- Proper phasing for your half iron distance training
- How to be ready on race day and avoid burnout
- How to overcome the challenges race day can throw your way
This 90-minute workshop will begin at 8:00am. CLICK HERE for more information and to register.
THE FIRST TIME TRIATHLETE WORKSHOP
So you've decided to take the plunge and do your first triathlon? This is the workshop for you. Led by Coach Ed Zerkle of TriTeam Z, who has worked with beginners and elite althletes alike, this workshop will walk you through everything you need to know to make your first triathlon a successful and enjoyable one, including:
- Triathlon 101: Race distances, rules and more
- Setting the right goals for yourself
- Knowing what equipment you need (and don't need)
- What to expect in the swim, bike and run
- Basic training: How to prepare for your first race
- Common "rookie" mistakes and how to avoid them
This 90-minute workshop will begin at 9:30am and will be led by Coach Ed Zerkle of Team TriZ. Coach Ed has trained and advised triathletes for over ten years as part of Team Z and the Leukemia and Lymphoma Society's Team in Training program.
CLICK HERE for more information and to register.
LEAN FOR A LIFETIME
You aren't fat, but you eat a reasonable diet, train really hard and feel like you should be leaner with all the work you do. Lean for a Lifetime is a comprehensive program designed for endurance athletes, incorporating physiology, nutrition and psychology. We offer no magic elixir, but we will teach you how your body works so that you can work with your body to get lean instead of working against it.
- This workshop will show you how to:
- Make permanent changes in your body chemistry
- Eat to fuel your muscle cells, not your fat cells
- Get lean without deprivation or hunger
- Increase your resting metabolic rate so you burn more calories 24 hours a day
- Learn what triggers hunger and satiety so you can be in charge of your appetite and won't be hungry
- Reframe healthy choices so that you WANT them, instead of "having to" make them
- Train your body to burn more fat and less carbohydrate
This 2-hour clinic will begin at 10:00am and is led by Ken Mierke, author of Lean for a Lifetime: An Athlete's Guide to Losing the Last Ten Pounds. CLICK HERE for more information and to register.
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, biomechanics 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 to maximize pelvic core muscle recruitment for power and stability.
- How to increase cycling endurance and efficiency through improved comfort.
- How to optimize your time on the trainer for improved performance.
This 90-minute clinic will be 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”.
CLICK HERE for more information and to register. This clinic will be offered from the TRI-MANIA DC expo floor at 10:30am and 1:30pm.
THE TRIATHLETE TUNE-UP
Triathletes spend substantial time and money on cleaning and taking care of their bikes, running shoes, and swim gear. However, the most important equipment we should pay attention to is our bodies. Discover where you need to be tuned up in this eye-opening workshop. The Triathlete Tune Up workshop will reveal some musculoskeletal deficits that, if left neglected, will predictably result in injury and reduced performance in triathlon.
Led by Kerri Kramer of Fast Track Physical Therapy, attendees will be taken through 9 tests of flexibility, strength and range of motion related swimming, biking and running. These tests are designed to help you identify personal areas to focus on that, if left neglected, will predictably result in injury and reduced performance in triathlon.
Blending engaging presentation and hands-on demonstration participants in this workshop will learn:
- Your personal areas of weaknesses, inflexibility, and range of motion limitation
- How these deficits can affect your performance in the swim, on the bike and on the run
- Specific exercise that will enable you to correct each deficit
This 90-minute workshop is led by Kerri Kramer, owner of Fast Track Physical Therapy and the Endurance Athlete Center and will take place at 11:00am. CLICK HERE for more information and to register.
EAT TO PEAK: CREATING A WINNING NUTRITION PLAN
In this hands-on presentation, Rebecca Mohning (Registered Dietitian, Exercise Physiologist and owner of Expert Nutrition) will address the ins and outs of triathlon nutrition. Rebecca 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.
- Insight into your own eating habits with a personalized one day food recall analysis, returned to you in the week following the session.
This 90-minure workshop will begin at 1:00PM. Click here for more information and to register.
YOUTH TRANSITION CLINIC presented by MINI COW TRI CLUB
Transitions are often called the fourth sport of triathlon. MINI COW TRI CLUB is offering a free youth transition clinic for children ages 7–15 to help take the mystery out of the swim-to-bike and bike-to-run transitions and get your triathlete MOOtivated for the 2013 season!
One part presentation one part hands-on, the Youth Transition Clinic will cover basic triathlon equipment needs, transition tips, bike racking rules, bike mounting/dismounting techniques, and safety. Previous multisport experience is not necessary.
Following the presentation portion of the clinic there will be a few minutes for Q&A and then the first 24 youth triathletes to register will have an opportunity to put their new skills to practice during hands-on drills and a fun relay event. The clinic is FREE but pre-registration is required. Last year’s clinic filled quickly, so don’t wait to register!
MINI COW TRI CLUB co-founder Christy Lausch brings 15 years of multisport experience and holds USA Triathlon Certified Level 1 Coach and Youth & Junior Coaching Certifications. Christy leads curriculum development for all club sponsored clinics and camps, coaches the MINI COW TRI CLUB Youth Triathlon Racing Team, and will lead the first USA Triathlon Skills Camp in the Mid-Atlantic Region this July.
CLICK HERE for more information and to register.
GO FASTER THROUGH BETTER MECHANICS OF MOTION: A Half Day Training Camp with Mark Allen
This is a unique opportunity to learn from one of the greatest triathletes of all time, Mark Allen. Mark will focus this half-day camp on improving your mechanics in each sport. Included will be drills that will enable you to experience faster running and swimming. This camp will utilize the world-class Georgetown Prep pool and the indoor track to so you can immediately feel the difference when efficient motion of your body is set into action. In addition, a nuts and bolts demonstration of what to look for in bike positioning will be given.
The training camp takes place on Saturday, March 23, 2013 (the day BEFORE the TRI-MANIA Summit and Expo at Georgetown Prep) beginning promptly at 8:30AM.
CLICK HERE for more information and to register.
BODY COMPOSITION ASSESSMENT IN THE BOD POD
Knowing your body composition provides valuable insights that can be used in setting your fitness and training goals and the BOD POD is the safest and most subject-friendly of all methods used to assess body composition.
The unique egg-shape of the BOD POD is designed to accommodate a wide variety of human shapes and sizes. With its roomy interior and spacious front window, the BOD POD is used routinely by NFL teams, sumo wrestlers, even people weighing up to 500 lbs!
A BOD POD test takes about five minutes with less than 2 are inside the BOD POD. All people that participate in a Bod Pod test will receive a printout of results right after the test accurately showing your body composition (e.g. % fat, fat free mass, body mass), resting metabollic rate and other information. You can share with your Physician, Personal Trainer, Dietician/Nutritionist or Coach, tracking the progress of your fitness program. BOD POD experts will also be on hand to answer any questions you may have after reading your results and explanations.
CLICK HERE to sign up for one of the BOD POD testing slots available from the Be Fit Test booth on the TRI-MANIA expo floor.
REVOLUTION CYCLES BIKE MAINTENANCE AND FITTING 101
Revolution Cycles will be offering FREE bike clinics from their booth throughout the day. See the schedule below for topics and times.
10:30am - 11:00am: Fix a Flat
11:00am - 11:30am: Road and Tri Bike Fit Q&A
11:30am - 12:00pm: Fix a Flat
12:00pm - 12:30pm: Maintenance 101
1:30pm - 2:00pm: Fix a Flat
2:00pm - 2:30pm: Road and Tri Bike Fit Q&A
2:30pm - 3:00pm: Fix a Flat
3:00pm - 3:30pm: Maintenance 101
