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TRI-MANIA DC: Clinics and workshops designed to help you improve your technique and perfomance 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 the olympians, experts and certified coaches at the event.  All clinics and workshops require registration and a fee to participate.  New for 2014 we've offered special, discounted pricing on many of the clinics and workshops where you can save by registering yourself and a friend at the same time (see registration pages for pricing). Confirmed clinics and workshops include:

All of the above clinics and workshop take place on Saturday, March 22, 2014 as part of the TRI-MANIA Summit and Expo except for the Essential Triathlon Skills half day clinic with Sheila Taormina which takes place on Sunday, March 23, 2014.  See below for details. 

NOTE: Online registration for all clinics and workshops ends at 6pm EST on Friday, March 21, 2014. Attendees may register for clinics and workshops that have not sold out at TRI-MANIA by registering at the Information Booth on the expo floor.


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 1:15pm and takes place in the Georgetown pool. CLICK HERE for more information and to register.

Sheila T 3

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.


If you've ever struggled with your nutrition plan in a long course triathlon (half iron or full iron distance triathlon), this is the workshop for you.  Brian Shea, nutritional consultant to some of triathlon's top professionals, will lead a workshop to help you formulate your own race-day nutritional plan for a half or full distance triathlon. Attendees will learn the differences between carbohydrate drinks, fluid & electrolyte intake and bars vs gels vs solids vs liquid calorie sources. 

Attendees will also learn 

  • How many calories, how much fluid and how many electrolytes do I need in a ½ or Iron-Distance event. 
  • The differences between fluid replacement drinks and gels?
  • The best sources of calories for a ½ of Iron-Distance event

Just for attending: Attending athletes will receive a $10 Gift Certificate to be used at and a 30% discount coupon to be used on Nutritional Consultation Services. Attendees will also & be entered to win a $50 Personal Best Nutrition Gift Certificate.

This 90 minute workshop takes place at 11:00am in the Film Room of Georgetown Prep's Hanley Center for Athletic Excellence, site of all TRI-MANIA seminars, clinics, the expo and more.  CLICK HERE to register.

Brian SheaAbout Brian Shea: Brian is the President & Head Nutritional Coach at Personal Best Nutrition and is a certified triathlon and running coach, specializing in sports nutrition programs for athletes ranging from beginners to professionals. Mr. Shea has over 20-years experience, having developed the nutritional strategies for some of the fastest triathletes on the planet including Ironman and 70.3 World Champion Leanda Cave, 70.3 World Champion Terenzo Bozzone, Ironman 70.3 & Xterra World Champion Julie Dibens, Ironman Lake Placid Course Record Holder & 5x World Champion Simon Lessing, professional triathletes Jordan RappHeather Gollnick and many others.


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.


ChiRunning2ChiRunning 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 Multisport World 2012. Each clinic is 2 hours and 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.

CLICK HERE for more information and to register.


Finisher2The largest growth area in the sport of triathlon is female athletes, but getting started in the sport can be intimidating and a little overwhelming.  This workshop developed exclusively for women will cover Triathlon 101 including training preparation, nutrition, equipment needs, racing goals and logistics, ‘rookie mistakes’ to avoid and more. Appropriate for first-time female triathletes as well as female triathletes in need of a refresher on the sport, attendees will learn:

  • The basics of the sport of triathlon including the seven key disciplines (it's more than just swimming, biking and running!)
  • How to plan training for your first triathlon and how to make the appropriate adjustments based on your training progress
  • Racing goals and logistics, plus common mistakes to avoid
  • What gear you need for your first triathlon -- and what gear you don't need 

All athletes attending the session will receive a handout with the information covered in the session including a list of valuable resources for additional information.

This 90-minute workshop will be led by Alyssa (AJ) Morrison. AJ has been helping people improve their fitness for years no matter their age or experience level and is the founder and head coach of Multisport In Motion.   AJ is  a certified USAT Level 2 triathlon coach, USAT youth and junior triathlon coach, US Level 3 Cycling Coach, ASCA Swimming Coach and ACE Health & Wellness Coach.  AJ coaches for the DC Tri Club, where she often mentors beginner triathletes.  

CLICK HERE to register and for more information. Just for attending: All participants in this workshop will receive a $25 discount to the Iron Girl Rocky Gap Triathlon in Flintstone, MD on September 7, 2014.


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.

Sheila at Worlds

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 with ShaneEfficient 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 be offered at 8:00am and 11:00am and 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”.

All participants in this clinic must bring a bike trainer and their bike.  CLICK HERE for more information and to register.


Soma SystemThis 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:

  1. Practice Soma System Deep Tissue Self Bodywork
  2. Learn the Science Behind Self Bodywork
  3. Plan the future: Outline of the comprehensive roadmap

This workshop will be offered at 8:00am and 2:30pm. CLICK HERE for more information and to register.



Youth transition 2Transitions are often called the fourth sport of triathlon. MINI COW TRI CLUB is offering a free youth transition clinic at 11:00am from the TRI-MANIA expo floor for children ages 6–15 to help take the mystery out of the swim-to-bike and bike-to-run transitions and get your triathlete ready for the 2014 season. One part presentation one part hands-on, this free 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 triathletes will have an opportunity to put their new skills to practice during hands-on drills and a fun relay event.

PRE-REGISTRATION REQUIRED.  Contact Coach Christy at to register and for details.


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 23, 2014 the day after TRI-MANIA and runs from 8:30am until approximately 12:00pm. This clinic will be at Georgetown Prep (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 22, 2014.

CLICK HERE to register and for more information.

Sheila at WorldsAbout 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.