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Wellbridge Athletic Club Town & Country
Triathlon Training Information
The Wellbridge Athletic Club – Town & Country Triathlon Coach Sally Drake encourages a philosophy and method of training that combines desire, strength, commitment, simplicity with intensity, organized training sessions and most importantly a feeling of success at all levels. You don't need to be a Triathlete to participate in Sally's training program. Sally is a Level II USAT Certified Coach and an elite coach with TraininingBible Coaching. Her passion includes coaching triathletes to achieve their goals and dreams, and also to motivate the triathlon community. Visit Sally's SwimBikeRun website to see when and where the races are: www.SBRSTL.com
Achieving Your Triathlon Goals
Triathlon 101
Learn the basics of the sport, what to expect, how to train and transition, nutrition and athletic wear
TRX for the Triathlete
Learn suspension training to help take your tri training to the next level
Strength Training for the Triathlete
A Personal Trainer works with you as you accomplish different phases of your goal
Yoga for Athletes
Encourage yourself to open up the tightest and yet the weakest part of your body from your training workouts, upper body, shoulders, chest and hips. Recommended for EVERYONE, not just triathletes.
Master Swim Practice
(Must be able to swim 400yds straight) - A 60-75 minute practice. This is a fun way to get in a super swim workout with other triathletes/athletes
members:: $5.00
T1 Bike-Swim-Bike
First transition in a Triathlon, build your swim and bike endurance with a 3 hour training clinic and practice your swim - bike transition. Snacks/drinks available for you!
members:: $7.50
non-members:: $18.00
T2 Run-Bike-Run
Second transition in a Triathlon, build your bike and run endurance with a 3-5 mile loop, then hop on the spin bikes or your bike/trainer, and then run again! If the weather is yucky, we can use the treadmills. Snacks/drinks available for you!
members:: $7.50
non-members:: $18.00
Group Run
All levels welcome, we will have a few coaches to lead different paces. It is an outdoor run from Wellbridge, through Woodsmill Village, looping back to the gym. Dress appropriately, please! Food and drink to follow at a local restaurant.
Stroke Analysis and Swim Lessons
Whether you are a swimmer or a non-swimmer, Sally Drake will assess your swim stroke in either a 30 minute Stroke analysis or 1 hour Swim lesson to improve your stroke with swimming specific drills and stroke technique that will allow you to take yourself to the next level
Stroke Analysis (30 minutes): $25.00 member / $35.00 non-member
Swim Lesson (1 hour): $65.00 member / $75.00 non-member
4 pack available for swim lessons:: $200(4 sessions) member / $250(4 sessions) non-member
Stretch and Massage Technique Seminars
Learn Athletic Massage techniques from our experienced Wellbridge Massage Therapists
Mini-Triathlon
Practice your transitions and build your endurance with an organized mini-triathlon; 20-30 minute swim EZ, 30-45 minute ride, 30-45 minute run.
Sprint Tri Rehearsal - 400yd swim, 10 mile bike, 3 mile run. Great practice for spring races! Coaches will be on hand, great for those new to the sport and a fun workout for all.
Transition Clinic - learn how to set up your transition area and save time!
Swim Workshop - includes video on top of and under the water, video analysis, and drill instruction.
Bike/Yoga - 1 hour ride followed by 45min of yoga designed for triathletes!
Speed Work - Run at Parkway West - track workout led by USAT coaches.
For more information contact Sally at sally@sbrstl.com.
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