Endorphin Fitness News

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Beginner Triathlete Q&A

02.03.12

As the Feb 27th start date to the Endorphin Fitness Beginner Tri Program gets closer, we wanted to get some questions answered for all the new and potential triathletes out there.

Q&A with Coach Kyle Pawlaczyk

I have no background in one or more of triathlon's three sports. Will I be OK?
Yes! Many people come to the sport without any experience in swimming, cycling, or running.

I'm slow and I want to get faster. What do I do?
There is no "magic formula" for getting faster. Athletes who get "fast" in triathlon do so with consistent training over a period of months and years. Hard work and patience is key!

It seems like triathlon training takes up a lot of time. How do I fit all that training into my schedule?
Many new triathletes can improve steadily with just 2-3 sessions per week in each sport. While this involves doing multiple workouts per day some days, triathletes with limited time can still develop a productive training schedule. Use weekends and days off to conduct longer workouts, use mornings or lunch breaks to get a short workout in, or find a way to include family and friends in your workouts. Balance is key!

Should I go hard every day in every sport?
No! One of the mistakes triathletes commonly make is going too hard every time they get out the door. Most triathletes will conduct 1-2 challenging workouts per week in each sport. These workouts should prepare you for the specific demands of your race. Conduct the rest of your workouts at a comfortable, conversational pace.

What do I need for swim gear?
For swimming: a swimsuit, swimming goggles, and a swim cap. You may see swimmers use "toys" such as fins, pull buoys, and paddles in their training, but these are not an absolute necessity; most swim facilities have equipment that you can borrow anyway. Many triathlons take place at open water venues; in these cases, a wetsuit designed for triathlon swimming will come in handy for both flotation and warmth.

What do I need for bike gear?
If you have a bike helmet, comfortable riding clothes, and a bike that has two wheels and is safe to ride, you're all set. A pair of cycling shorts is a good investment. These shorts have a pad sewn into them, which will make cycling more comfortable. An expensive carbon fiber bike is not a requirement for competing in a triathlon. Many athletes compete on mountain bikes, hybrid bikes, or regular road bikes.

What do I need for running?
Comfortable running shoes and clothes.

What should I wear during my triathlon?
Many athletes choose to complete the entire race without changing clothes. These athletes usually wear a one- or two-piece tri suit. A tri suit is usually a piece of clothing that is suitable for swimming, has a thin pad for cycling, and dries quickly so that you are comfortable on the bike/run.

What is the most important piece of advice you can give to beginning triathletes?
Be safe and enjoy the sport! Triathlon should be a fun, challenging, and fulfilling component of a balanced, healthy lifestyle. Whether you're racing to win or just trying to finish your first event, find a way to make triathlon fun.

To learn more from Kyle and the Endorphin Fitness team, check out these group coaching options for all levels of triathletes. (Personal Coaching and Private Sessions also available). Call 804-741-1599 or email info@endorphinfitness.com for more details.
Beginner Tri Program: Feb 27 – May 20, This program is perfect for those who have had less than a year of experience with triathlons.
Adult Spring Tri Training Team: Feb 12 – June 24, This is our year round team that prepares for a series of races based on your choice of race distance (Sprint, Olympic, Half Ironman, Ironman).
Youth Spring Tri Teams: Feb 6 – June 14, Ages 6-15 take part in all three sports, or their choice of one or two at the recreational or competitive level.

2012 Social Committee

01.16.12

We would like to present to you the 2012 Social Committee.

In 2011, we appointed a social chair (Amy Williams) and race support chair (Lilo Navales) as well as 10 additional Peer Mentors (Mat Fisher, Ryan Castillo, Holly McFeely, Lenora Mariner, Jack Martin, Allan Ng, Dale Treadway, Eric Glymph, Kelly Hadiaris, and Greg Mathe). All of these people served in their position wonderfully giving tons of time and energy to the team. We all thank you!

In 2012, we have decided to form a smaller committee with 3 specific focuses:

SOCIAL EVENTS: Organizing a variety of events throughout the year to encourage team building and fun outside of training and racing.

RACE SUPPORT: Organizing team support at races through creating a support structure and encouraging racers and non-racers to support the rest of the team.

NEW MEMBER SUPPORT: Providing support for new team members, specifically in their first 2 months with us, to help them feel connected immediately and linked with others by the end of that period.

Mark Bare will serve as the chair of this committee which includes Mark, Gail Grasso, Jenn Welch, Brenda Seyler, and Lilo Navales.

Please join us in thanking these excellent team members.

Live Red!

EF Banquet Recap

01.15.12

Thank you to all who attended the banquet last night. It was such a spectacular celebration of the year we have had: countless improvement and PRs, a national championship win by Ryan Peterson, a Junior Elite Team that went from back of the pack to 4th in the country, a regional and national club championship podium, and once again taking the Virginia Triathlon Series by storm (4 in top 3 overall men/women and 21 taking top 10 in their age group).

Though these results are impressive, they only give a sliver of the success we have had this year with each of you achieving your own personal goals and getting closer to your true potential. Your individual stories are what drive us to be better - thank you!

Team, I want to thank all of you for making Endorphin Fitness not only the most successful coaching organization in Virginia but also the best community in the sport. Your commitment to not only your personal goals but also helping your fellow teammates reach their goals is what makes our community so special.

I also want to thank the best staff in the world who believes in our mission to transform lives through starting with something so simple as fitness. By demanding excellence in everything we provide at EF, you set an example for your athletes that provides them with every opportunity possible to achieve excellence in their own lives.

We recognized several award nominees who I would like to announce once again here. There were 3 categories of awards given to a nominee in adult endurance, adult fitness, youth, and junior:

MOST IMPROVED AWARD -Given to that person which showed the most improvement this year:

Adult Endurance - Matt Kwarta

Adult Fitness - Carol Hyatt

Youth - Ethan Fraser

Junior - Greg Schott

BREAKTHROUGH AWARDS - Given to that person who made a major breakthrough this year, either in results or a way of life:

Adult Endurance - Justin Ferrell

Adult Fitness - Jeremy Allenbaugh

Youth - Matthew Piper

Junior - Stone Dyson & Robbie Starling

LIVE RED AWARD - Given to that person that embodies the "Live Red" spirit the best in work ethic, perseverance, and attitude:

Adult Endurance - Amy Williams

Adult Fitness - Amanda Barden

Youth - Jack Franko

Junior -Dane King

We also gave a special award to several people who served in positions of service within our team this year. They received a mounted chain ring because without each of them, Endorphin Fitness would not be what it is today just like each chain ring is so crucial to the bike. These people are as follows:

Dewayne Starling
Eric Glymph
Robin Word
Cheryl Shaw
Denny/Donna King (Reliable Rentals)
Amy Williams
Lilo Navales
Allan Ng

Once again, thank you to all and congrats on an amazing year! Your continued support means the world to all of us.

2012 Clinic Series

01.08.12

Endorphin Fitness will host a series of clinics in 2012 – many of which are FREE to the community. The list of 2012 clinics is listed below. For more details on upcoming camps and clinics, email info@endorphinfitness.com.

Feb 11
Tri Essentials Clinic (Free)

Mar 3
Run Clinic (Free)

April 13-15
Wintergreen Camp

May 5
Kid's Tri Clinic (Free)

May 26
Tri Essentials Clinic (Free)

Jul 27-29
Wintergreen Camp

Aug 4
Women's Tri Clinic (Free)

Oct 27
Cycling Clinic (Free)

2012 Lecture Series

01.08.12

Each month Endorphin Fitness will host a FREE lecture to expand your knowledge in various areas of training. The first is January 24th and is highlighted below.

January 24th 7:30PM: "Testing & Planning"
Michael Harlow will speak on performance testing and the development of a periodized training plan.

February
"Nutrition for the Athlete"

March
"Buying Speed"

April
"Youth Training"

May
"Race Strategy/Nutrition"

June
"Mental Strategies"

July
"Speed/Interval Training"

August
"Injury Prevention & Rehab"

To reserve a spot or for more details on lectures, email info@endorphinfitness.com.

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