2011 IM Germany Group Program

First meeting to be held 11/1/10

7:30pm West End Fitness

West End Fitness
75 West End Avenue
Located at 63rd and West End

The Phases

November 1st, 2010 through July 24th, 2011

9-month weekly training schedule broken as:
November thru January - Strength & Prep
February thru April - Aerobic Prep & Base
May thru June - Race Specific & Pacing
July - Taper, Taper, Taper!

Group coached sessions

Will take place 2-5x’s per week depending on schedule

Off Season (November - March)
• Monday group swim - Coached
• Tuesday GCM run - Coached
• Wednesday indoor trainer class - Coached
• Thursday will rotate to include strength, swim, bike & run.
• Friday will rotate to include swim, bike, strength or yoga - Coached
• Saturday 1 indoor trainer class included. Additional classes credits to be purchased - Coached
• Sunday GCM Run - Supported
GCM Swim - Coached

On Season (April - July)
• Monday group swim - Coached
• Tuesday GCM run - Coached
• Wednesday group bike - Coached
• Thursday GCM brick - Coached
• Friday will rotate to include swim, bike, outdoor strength, yoga - Coached

• Saturday & Sunday workouts - these may or may not be coached depending on schedule and workout

Monthly Meeting

December - April

Meetings to discuss technique, pacing, nutrition, etc.

Other Specifics

• Scheduled posted in 4-week blocks
• Daily email reminder
• One-time nutrition schedule
• Workouts will be based on HR zones
• TTRI packet of workouts descriptions & goals of each workout
• List serve for communication
• Monthly open water swims (May, June, July)

Discounts

take advantage and save!

Discounts
• 25% on Terrier services, clothing & bike shipping
• 25% discount to the 10-day training camp.

Races leading up to Ironman Germany

races are not required but are reccomended

Race #1 - April 17th, 2011
NAUTICA OLYMPIC
Miami Beach, Florida

Race #2 - May 2011
TBD

Race #3 - June 4th & 5th, 2011
REV 3 OLYMPIC & HALF
Middlebury, CT

Race #4 - July 24th, 2011
IRONMAN GERMANY
Frankfurt, Germany

Cost

Includes the following

-Germany race entry
-all training and coaching
-2011 uniform

$285 per month paid in full for the nine months of training. Discount price for annual GCM is $299.

REGISTER

BEFORE October 15th

You may sign up for the 2011 group IM program at The Terrier Tri Online Store

Refund Policy: IM Germany program cannot be refunded due to the limited slots.