12 Week Beginner Triathlete Program
NEW JERSEY
Summer Session – 2010
June 1 – August 29
Information Sessions –
May 5, 7:15p Tenafly Bicycle Workshop, Tenafly, NJ
May 6, 7pm lululemon Athletica, Garden State Plaza, Paramus, NJ
May 13, 7pm Body Elite Fitness, 661 E. Palisade Ave, Englewood Cliffs, NJ
Have you ever aspired to participate in a triathlon? With smart and structured training, YOU can do it! And with a fun, positive experience, you will be hooked as triathlon becomes a lifestyle. This program is for the beginner triathlete. If you need to purchase a bike, we will help you. If you need to learn how to swim, we will teach you. This program will prepare you for your first triathlon experience. The training process that is involved with triathlon, along with participation and completion of the race, will be one of the most rewarding things you may ever do; not just physically, but mentally, spiritually and socially.
Just ask anyone who has done a triathlon.
Team Lipstick is NYC’s largest and most successful all-female triathlon team. You will be coached by elite level coaches, and supported by experts in the industry such as doctors, nutritionists, and bike shop owners.
We run the most comprehensive program of the highest quality for triathlon first-timers. Team Lipstick currently has 50+ member athletes in NYC and Washington D.C.!
Emma Nelson is the Head Coach and Team Manager of Team Lipstick New Jersey. She is also the owner of Get Fit NYC, a personal training and coaching company in NYC and NJ. Emma raced on the women’s professional bike team – Advil ChapStick. She is a certified cycling coach, triathlon coach, personal trainer, and yoga instructor. Emma is also currently working on her M.B.A. at Fairleigh Dickinson University.
Laura Cozik is the founder and CEO of Team Lipstick with chapters in Washington D.C. and New Jersey. She is also the Athletic Director for CNN’s Fit Nation Triathlon Challenge. Laura is a USA Triathlon and USA Cycling certified coach who, together with elite level coaches and experts in the multi-sport industry, will launch the most comprehensive program of the highest quality for triathlon first timers in New Jersey.
Get ready to Get Racy!
The June 2010 program is in preparation for--
Diamond Girl Triathlon, Harriman State Park, NY, August 29, 2010
A friendly and fun sprint-distance race close to NYC.
Participants then have the option to train for another 2 weeks in preparation for--
The Nations Tri, Washington D.C., September 12, 2010
Olympic-distance race where Team Lipstick will have 50+ athletes racing!
12 Week Beginner Program Schedule – June 1 thru Aug 29
Monday – Rest Day!
Tuesday – Coached Run – 6:00-7:00am
Wednesday – Coached Bike – 6:00-7:00am
Solo Swim – As per schedule
Thursday – Coached Strength – 7:00-8:00pm (this is optional!)
Friday – Solo Swim – As per schedule
Saturday – Coached Bike – 8:00-10:00am
After 6 weeks, participants will meet up with Team Lipstick NYC for longer rides.
Bike/Run Brick – This will take place on Saturdays, in place of the bike workout, on a semi-regular basis.
Sunday – Coached Swim/Group Run
Coached Open Water Swims – 2 Sundays in August – Sandy Hook, NJ
Weekly Lecture – Day/Time/Location varies week to week
Mid-day practices possible with enough participants
All schedules are subject to change
Included In The 12 Weeks Of Training:
20+ Coached Bike Sessions
10+ Coached Runs
10+ Coached Swims
2 Open Water Swims
Weekly, detailed training schedules
Lecture Series
1 Weekend Training Camp in New Paltz, NY (additional fee $100)
Discounts on merchandise and accessories at participating shops
Lectures (subject to change):
The Sport of Triathlon / Cycling Guidelines
Training with HR Monitors
Bike Maintenance & Tire Changing Clinic
Nutrition for Triathlon
Injury Prevention
Strength Training for Triathlon
The Art of Transitions
Mental Toughness
Race Day Rules and Specifics
Races:
Aug 29 – *Diamond Girl - SPRINT
http://www.piranha-sports.com/Race88.aspx
Sept 12 – The Nations Triathlon – OLYMPIC
www.nationstri.com
*You must sign up for Diamond Girl on your own. We have reserved slots for Nations Tri.
This program is comprehensive.
You will learn what you need to know to enjoy a successful and healthy triathlon experience.
Price TBA
We are available to anyone who has questions or concerns.
Emma Nelson - Emma@getfitnyc.com
Laura Cozik – Laura@teamlipstick.com
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