RHODE WARRIOR INTERMEDIATE/ADVANCED CLINIC SERIES!

2015_RhodeWarriorHalf (1)

For the Rhode Warrior Half Iron & Olympic Triathlons!

Many thanks to the Misquamicut Business Association and Providence Bicycle
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Individual Clinic – $30.00

Entire Series – $200.00

** Must be an annual member of USAT or purchase a one-day license for the series!

Important Notes

These sessions are for athletes with the more experience, who are interested in fine-tuning their skills or improving on their weaker discipline. In this series, you will get more personalized attention and a smaller group setting! You don’t have to be fast, just willing to learn and work hard! These are “no drop” training sessions – we will keep regrouping!

Training Session Schedule

Clinic #1: Open Water Swim

When: Sunday, June 26, 2016 @ 8:00 AM

Where: Burlingame Day Use

Stroke technique, swim drills, and open water racing discussion. This is a workout session, so be prepared! The goal is to leave you with constructive tips and drills to improve your swim stroke, and workout suggestions to continue your training, and open water tips to improve your open water swim time. You will leave each week with a written copy of topics covered.

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Clinic #2: Bike Misquamicut.

When: Sunday, July 3, 2016 @ 7:00 AM

Where: Misquamicut Business Association

***NEW TIME *** 7 AM DEPARTURE!!
Be prepared to ride the entire bike course for either the Half Iron or Olympic. We will go over equipment selection, proper bike positioning, pedaling efficiency, and riding technique. We will outline the use of heart rate, and perceived exertion as invaluable training tools. Then we take it out on the road to continue to work on pedal stroke efficiency and practice climbing, cornering, and descending. We will include intervals on the Road Warrior race course!

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Clinic #3: Bike the Course

When: Sunday, July 10, 2016 @ 7:00 AM

Where: Misquamicut Business Association

***NEW TIME *** 7 AM DEPARTURE!!
Be prepared to ride the entire bike course for either the Half Iron or Olympic. We will go over equipment selection, proper bike positioning, pedaling efficiency, and riding technique. We will outline the use of heart rate, and perceived exertion as invaluable training tools. Then we take it out on the road to continue to work on pedal stroke efficiency and practice climbing, cornering, and descending. We will include intervals on the Road Warrior race course!

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Clinic #4: Run/Transition

When: Sunday, July 17, 2016 @ 7:30 AM

Where: Misquamicut Business Association

Learn when enough training is enough, the importance of tapering and rest, and recovery techniques. We will discuss running efficiency and race pacing, and practice drills. Also, we will take a more in-depth look at proper training program design utilizing periodization, and race nutrition. Finally, transition tips for a quicker exit and less time wasted in T1 and T2!

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Clinic #5: Bike

When: Sunday, July 24, 2016 @ 8:00 AM

Where: Misquamicut Business Association

Today we ride the entire bike course of either the Half Iron or Olympic. Be prepared to be on the bike 3-4 hours (for the Half Iron) or 2-3 hours (for the Olympic) as we navigate the entire Road Warrior bike courses in preparation for the race. We’ll discuss proper race day hydration, nutrition, and pacing as well as key areas of the course that can make or break your day on the bike.

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Clinic #6: Bike/Run Brick

When: Sunday, July 31, 2016 @ 8:00 AM

Where: Misquamicut Business Association

We will be riding the entire bike course for either the Half Iron or Olympic. Continue working out while practicing bike pacing and prepping for the run, as you head into T2. The transition from Bike to Run is often the biggest challenge for most triathletes! We will provide you with the tricks to master this key part of your race. Learn tips to navigate through the discomfort and get ready for an awesome brick.

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Clinic #7: Open Water Swim/Bike Brick

When: Sunday, August 7, 2016 @ 7:00 AM

Where: Misquamicut Business Association

We swim the course and ride the entire bike course. Continue working out while practicing swim pacing and prepping for the bike, as you head into T1. The transition from Swim to Bike is challenging for most triathletes! We will again provide you with the tricks to master this segment of your race. Let’s continue to master the swim and sighting then head off onto the bike. Learn tips to recover from the swim, nutrition, and still be ready to run!

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Clinic #8: Open Ocean/Run

When: Sunday, August 14, 2016 @ 7:00 AM

Where: Misquamicut Business Association

Let’s get a final swim in followed by a run! Prepare to finish the Road Warrior with a personal best and learn the importance of rest and nutrition and all the champion secrets that keep your fitness at its peak and you ready to race to a new PR! This week also focuses on the mental aspects of training and racing. Learn how to arrive at the starting line at your best.

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Training Photos

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