FREDERICKSBURG IRONMAN TEAM (FIT)

Tri Fred is forming a team to tackle the premier Ironman triathlon distance of 140.6 miles.  This distance encompasses a 2.4 mile swim, 112 mile bike ride, 26.2 full marathon run - all to be completed within the 17 hour cut off time limit.  Join fellow Tri-Fred members as we put together the inaugural FIT (Fredericksburg Ironman Team).  The goal is to offer triathletes several race choices for Fall 2012, but we will all be able to train and be coached as a team.  Whether you will be a first time Ironman competitor or are already a veteran of the 140.6 distance looking to improve your time, the Tri-Fred’s FIT training program is here to help you live up to your potential.  FIT is forming now and will begin training Spring of 2012 for one of several races in the Fall of 2012.  Because of the explosion of the popularity of the sport, gaining entry to the events requires signing up a full year in advance.  Whether it’s on your Bucket List of lifetime achievements, doing a full 140.6 Ironman is an incredible race and journey.  

You do not have to do any of these specific races, but the training time and program is designed for these 140.6 events in 2012: Beach to Battleship, IM Florida, IM Arizona, and IM Cozumel.  If you want to do a different Ironman (i.e., Ironman Lake Place, IM Louisville, IM Wisconsin etc.), your training plan will be adjusted accordingly.  However, most of the participants in FIT will be doing a late October or November Ironman, so if you are planning on doing an earlier season Ironman, your group workout opportunities with others might be more limited.

Training will commence 20 weeks prior and concludes in November at the completion of IM Cozumel. If you are signed up for other IM distance races, the starting date can be adjusted for that specific race, but please keep in mind, this is strictly a 20-week program. The 20-week training plan includes a series of advance technique clinics that includes video taped swim stroke analysis, advanced cycling techniques, run stride analysis, etc.  Additionally, we'll offer clinics covering the various topics such as nutrition, transitions, race day preparation, etc. that are necessary to successfully prepare for an iron distance triathlon. Two rounds of clinics will be conducted throughout the season.

Registration Deadline Dates - It is your responsibility to register for the Ironman race of your choice.  Some of these races sell out in a matter of hours.  Registration for Ironman branded races go on sale the day after the Ironman at noon local time.  For example, Ironman Florida is 11/5/11.  Registration for the 2012 event is at 1:00 PM EST (Panama City Beach is on Central Time) on 11/6/11.  You must have a confirmed registration for the Ironman of your choice before joining FIT.  Registration for the Ironman Program is on a rolling basis -- to ensure that there is adequate time to follow the 20-week training plan and prepare for the goal race, participants should register at least 20 weeks before the goal race.  Below is an EXAMPLE of race dates and beginning training dates:

RACE	RACE DATE	TRAINING START DATE
IM Lake Placid	22 July	5 March
IM New York	11 August	26 March
IM Mont Tremblant	19 August	2 April
Beach 2 Battleship	20 October	4 June
IM Florida	3 November	18 June
IM Arizona	18 November	2 July
IM Cozumel	25 November	9 July

Program Details - The training program has been designed by local USAT Level 2 certified coach and elite athlete, Debi Bernardes.  With over 38 years of experience as an elite athlete and 25 years of coaching experience, Debi has designed three unique training plans for our program that will support your athletic needs.  In addition to Debi's coaching, the program is supported by a group of dedicated TriFred volunteers.

Program leaders are responsible for scheduling the clinic series and will be on hand for each group clinic to provide support and answer questions.  While the clinic schedule will revolve around the mentioned key races, they will also support other races that fall into a similar time period.   For example, an athlete who is participating in the Beach to Battleship race on Oct. 20 will attend clinics that are designed to meet the needs of those signed up for IM Florida on Nov. 3.

The cost of this year's program is $350.

Training Program - The training plan will be delivered via Training Peaks which all participants will have access to (Instruction for access will be provided). Coach Debi will be able to enter the training plan into the system and can adjust the start date to coincide with your race. Participants will be able to access the system, record their workouts and that information will be available to the Coach, thus facilitating feedback on the athletes’ progress. 

Each week’s plan incorporates specific swimming, cycling, and running workouts appropriate for that phase of the overall training plan. The program relies on heart rate zone based training; power meter training is also available for the cycling portion of the plan.

Group workouts will be held periodically and will coincide with the clinic schedule. Generally speaking, training is left to the participant to work into their weekly schedule.  To aid in this, participants will be provided with a forum to use for coordinating group workouts on their own.

Communication - A forum will be established for the IM Program to share information and workouts.  This forum is accessible only to participants, coaches and coordinators.  Additionally, we have established a google group to ask questions, coordinate workouts and access Coach Debi.  Debi is also available to participants to answer specific questions and respond to individual concerns.  Communication will be up to you!

More About the Coach Debi Bernardes, USAT Level 2 Coach
Over 25 years of coaching experience in the following areas:

• Swimming: USS Age Group Coach, Masters Coach, Summer League Coach, High School Head Coach (current, 4 years), and local Triathlon Summer Swim Program Coach
• Running: 6 years high school coaching, 15 years coaching local running club programs
• Triathlon : USAT Level 2 Coach, 9 years experience of coaching both entry level and pro-level athletes

Athletic Accomplishments:

• 2009 Virginia Triathlon Series – 2nd Overall Female
• 2001 to present: USAT All-American Status (last two years ranked #9)
• Overall Coldwell Banker Grand Prix winner for Fredericksburg Area Running Club, and Masters Champion
• 5-Time Ironman Competitor (includes two trips to Hawaii)
• USAT National Team Member for both Triathlon and Duathlon
• Drake University Letter – Womens Track and Field

Website: http://ucandoitcoach.com/

People interested in joining the FIT team should be able to swim 1500 meters, bike 50 miles and run 8 miles before starting the FIT program.  You do not have to have run a marathon, rode 100+ miles, or swam 2.4 miles before joining the program.  FIT is designed to build your fitness to be ready for an Ironman.  You should have at least one 70.3 race under your belt before starting FIT.  Expect to train 7-12 hours in the off weeks and 12-22 hours during your peak weeks with this program.

According to Jason Cohen, president of Tri-Fred, "I competed in my first 140.6 Ironman event in 2010 and training is often difficult and sometimes very lonely. By forming the FIT team, a group of athletes will be able to experience the journey together and will make it an overall more joyful and satisfying adventure."

For more information about the FIT team, click HERE. 

To register & pay for the FIT, click on the Pay Now logo below.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

FREDERICKSBURG IRONMAN TEAM - $350