Congratulations to MARStri Participants!!!

Congratulations MARS tri Team. Having put in the training and prepared yourself for the race, you all did marvelously. I want to encourage you to take some time-off and mentally process the training and all that led up to the race, and the race itself. Think through what went well, what was particularly challenging, what specific accomplishments you're proud of, what areas you would hope for a better outcome in, and most importantly-what's next?!?

I would be happy to meet with each of you and synthesize some personal goals for your fitness and future triathlon endeavors. I would like to do this at no additional charge, because I think it is in the assessment of what one's done that they realize the joy of their accomplishment, and the hope for future pursuits. Give me a call...coffee's on me too.

May the Lifetime Fitness Triathlon truly be one big step towards a lifetime of healthy living.
-Coach K

Red Bull for the Tri Soul

With just under a month until race day for the 2009 Lifetime Fitness Triathlon, I am sure you are all getting pumped for the big day!!!

In case you are just a little less than pumped about the race and need of some motivation...here are a few great events that will get your heart rate going.

Nature's Valley Grand Prix:Today through Sunday CLICK HERE. Tonight's stage will be the roads of Uptown Minneapolis. The racers will be screaming down the streets at up to 35 mph...and you may even get to see them WIPE-OUT!!! The race has been great to watch the last 2 years...come check it out and grab some grub at one of the many restaurants in Uptown.
Freewheel Bike Shop's 35th Anniversary Sale: CLICK HERE. Freewheel is probably my favorite bike shop. Started as a co-op in the mid-70's they have kept their friendliness, professionalism, and wealth of knowledge. They went corporate in the early 00's but have kept their unpretentious charm and customer service.
Liberty Triathlon: I have a couple athletes racing in this race...it will be a good spectator course, as they swim, bike and run are all started right in the heart of the Lake Independence Beach in Independence, near Baker Park Reserve. CLICK HERE for more info. There will be an International and Half-Iron distance course for this race...great people watching...you'd be surprised what kind of people race these distances!

And if those don't tickle your fancy...then SIGN UP for a coaching session with Angie, Lexi or Kristofer!

Swim Clip for Smooth Swimming

Greetings MARStri Friends,
With just over 100 days til the Lifetime Fitness Triathlon, many of you have already started your pool instruction. The best way to get better and become more comfortable in the water is to get in the pool at least a couple times a week. Both Lexi and Angie are great swim instructors, and can share a wealth of knowledge with you. As you work with them be sure to practice the drills that you work on with them, as these will help reinforce the motor skills for good technique and body position in the water.

I found a clip that illustrates good technique, as used in the Total Immersion method of technique training. Check out this clip, and focus in on the pull, the kick, and the body position and rotation. All of these are executed very well, and when integrated into your own stroke-they will make you more efficient, and faster!

{SWIMMING CLIP}

Keep balanced, and train-on!
-Coach K-fer

{Document Center}

I will be using this post to link documents that you'll find useful. The first document is an Athlete Profile that I will have each athlete fill out before our first training session. The other two documents pertain to your swim training. The first is a detailed description of the freestyle technique. There are links in this document to online videos of professional swimmers swimming with good freestyle technique-check them out they'll help you. The second document is a swimming strength document. It covers some of the finer points of the freestyle (front crawl) stroke, and some exercises that will help you prepare for a great swim.
Athlete Profile
Freestyle Technique
Swim Strength

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Welcome

This site is a resource center for the MARS Tri Team. We will keep the blog up to date with training tips, links to articles, and personalized training programs. If you would like to request information please don't hesitate to email me at kajhn@triathlete.com.