Welcome to B and S Fitness!

Annual 12 week - Triathlon Training Program May 8th (Beginner or Intermediate Groups)

Kick-Off Meeting May 8th - 9am

Location - Salem State College O'Keefe Center Rm213

Tri-Group 2006

Finish Line of the Witch City Triathlon

Beginner Group

Program Description
B&S Fitness Programs LLC have teamed up with the Salem Park and Recreation Department to offer a 12-week Triathlon Training Program every year from May-August. This training program is designed to coach, guide and motivate people to train for and enter a sprint-olympic distance triathlon (1/2-mile swim, 12-mile bike and 3-mile run) or Olympic Distance (double the size of a sprint).

This group will enable even the most novice athlete (or soon to be athlete) to compete in their first ever event. All sports are coached with certified USAT Coaches and qualified instructors that will provide training tips and technique suggestions that will give you a more competitive edge.

This program is NOT limited to novice triathletes. Intermediate - advanced triathletes will benefit from the coaching, lectures, group camaraderie and all other benefits as well. So, whether you are a beginner, intermediate or advanced triathlete, take advantage of this program. There is strength in numbers when it comes to triathlon training, so you don't have to do this alone.

Intermediate - Advanced Step it up for 2010!

Intermediate-Advanced Group!

This program is designed for triathletes that have gone through 1-2 seasons of the beginner triathlon training program. Our sessions will be more detailed and everything will be stepped up a notch to get you to the next level. You will receive a training program based on your race schedule for the current season that will be develop around your "A" race.

The workouts will be Tuesday nights (swimming) and Saturday morning (bike, run, swim, bricks, etc.. this workout will vary). The training program will be on-line so you can log your workouts, track your progress and be motivated and monitored by the coaches.

If you are looking to go to the next level – this program is for you. We accept triathletes training for Sprint, Olympic to ½ Ironman Distances (Ironman triathletes are encouraged to look into private coaching for program design and development).

Benefits:

USAT Certified Coaching for all Sports.
A Complete Periodized Training Log for your 12-Week Journey (beginner).
Optional On-Line Coaching w/workouts and logging workouts.
Sport Specific Nutrition Lectures w/Professor Steven Dion, of SSC.
Optional Video Analysis for swim and run, new tri-groupies only. (additional fee required)
A Bike Maintenance and Flat Tire Repair Lecture.
Plenty of Pool Time and Ocean Swim Training.
Motivation and Inspiration to Compete in a Triathlon.
Group Camaraderie
Discounted Sport Specific Massage Therapy.
Discounts at NE Running Company and Marblehead Cycle.
Running Clinic at New England Running Company. Get the right shoe for your running style!
4-5 coached workouts per/week.
A simulated triathlon of the Witch City to track your progress and help you prepare.

After all that, there are no excuses not to tri!

Workouts
From early May until early August, the only thing on your mind will be the end of the training rainbow: crossing that damn finish line! Workouts will be offered early morning, nights and weekends to accommodate most schedules. The typical training schedule is Tuesday nights 7pm for the swim, Wednesday nights 6:30pm for plyometrics and running, Thursday mornings at 6am for more running and speed work and Saturday mornings at 9am for coached bike and brick sessions. There will also be other random workouts for ocean swim sessions and more brick workouts. All of these coached sessions will be specific workouts depending on where we are in the periodized training plan for the season.

When you join either group you will receive a training log/guide-book which will consist of your training calendar (group workout schedule), exercise tips and suggestions, nutrition information, a triathlete specific weight training routine and much more information that will give you all the knowledge you will need to make your first event a successful and confident one. Also NEW for 2007 we will be offering and on-line option to log workouts, track progress and be monitored by the coaches.

For more information and cost - please contact Brandi Dion

The Kick-Off Meeting for both groups will be held May 8th at 9am - Location - Salem State College O'Keefe Center Rm213

Cost: $175 (covers 3 months of 4-5 workouts per week with clinics & workshops)

Program Coaches

Brandi Dion, USAT LI Program development, Track Coach, Bike Coach

Steve Dion, Exercise Specialist, Track and Bike Coach

Courtney Bell, Track Coach

Michelle Sek, Swimming Specialist

A Special Thank You to Our Sponsors:

Fit Werx2

New England Running Company

Marblehead Cycle