Sprint, Olympic & Half-Ironman Training
What a concept! In this sport where most others train alone, slog through hundreds of miles on the bike with no support and run countless miles on empty roads, we offer our athletes something rarely found in triathlon . . . TEAM SUPPORT!
Ginny, along with her co-coach Nancy Urner develop and participate in all aspects of team training. The Club Emerald Triathlon Team is run on a seasonal basis beginning in early spring and running through summer.
The Team will target local races as their goals in all three distances. If you have a destination race on your radar, you will be given the proper training plan and guidance to perfectly blend your destination event with our local season.
Weekly Team Training Schedule
An average week will see the Team with the following scheduled group training sessions:
- Tuesday morning tempo or track workouts
- Wednesday morning OR evening group swim sessions
- Thursday morning group "long" runs
- Saturday morning group brick (ride/run) outings
The majority of our training sessions will take place on and around Mercer Island.
Your personal training plan is written to get you ready for your goal event. Your plan allow you to join in as many of our group workouts as your personal schedule allows. You get to train under the direct supervision and guidance of your on-site coaches Ginny and Nancy, you will receive immediate feedback on your progress and enjoy the team support and camaraderie that come with being part of a team.
Local Event Schedule
Our preliminary schedule for the 2008 season will include the following events. Please note that we will add events as demand dictates.
Five Mile Lake Triathlon ~ Saturday, June 14th
400 meter swim, 14 mile bike, 3.1 mile run
We will use this fun event as a training event to dial in gear choices, nutrition choices, transition practice and just general FUN! This tri is a great precursor to the Federal Escape Triathlon in late July.
Lake Stevens 70.3 Half Ironman ~ Sunday, July 6th
1.2 mile swim, 56 mile bike, 13.1 mile run
Our main event for those aspiring to tackle a half-ironman. Our sixteen week training program begins March 17th and promises to have you primed and confident for this amazing spectacle of human endurance and perseverance!
Benaroya Research Institute Triathlon at Seafair ~ Sunday, July 20th
.5 mile swim, 12 mile bike, 3.1 mile run
Our premier event for sprint distance triathletes. Your 18 week training program beginning March 17th will have you ready to hit the water on the shores of Lake Washington full of confidence and posed to exceed your expectations. From newbie triathlete to veteran racer, this race is for EVERYONE!
Federal Escape Triathlon ~ Saturday, July 26th
Olympic ~ .9 mile swim, 23.3 mile bike, 6.2 mile run
Sprint ~ .25 mile swim, 11.5 mile bike, 3.1 mile run
We target this race for our Olympic distance racers, but it is also a great event for those who might have already conquered their "A" race and who are desiring some more triathlon fun. This event is on the same course as our "warm-up" race on June 14th. You will have a full 19 weeks of preparation from the March 17th beginning of our season for this one!
Escape From The Rock ~ Sunday, September 7th
.5 mile swim, 12 mile bike, 2.5 mile run
We will finish our season with this event right here in our own backyard. With our primary target races over and another successful season under our belts you will have the month of August to play, train as you see fit and enjoy all that our beautiful summers have to offer. We will regroup near the end of August to shake the dust off and get ready to go out on a high note. The Escape From the Rock has traditionally been a relay event for our team with the only competition being to see who has the most team spirit! Fun and teamwork are the name of the game with this one. Pancakes and champagne at the Roanoke top it all off after a fun morning.
Sprint Distance:
- 1/2 mile swim
- 12 mile bike
- 3.1 mile run
Olympic Distance:
- 1 mile swim
- 26 mile bike
- 6.2 mile run
Half-Ironman Distance:
- 1.2 mile swim
- 56 mile bike
- 13.1 mile run
Training Fees