Join the YMCA Triathlon Club to keep you motivated, accountable, and to learn the latest and greatest training tips and techniques from our expert coaches. Train with other new to experienced triathletes year-round. Compete as a team and develop new friendships while having fun!
Based on your goals, you will be given a training plan for Sprint, Olympic, Half-Iron, or Full-Iron distance. Your individualized training program (daily workouts) will be sent to you weekly via Training Peaks platform directly to your member account and modified as needed.
JAN-APR | PRE-SEASON, BASE PHASE (16 weeks), – build strength and endurance for a strong start to training. Indoor Triathlon in FEB.
MAY-JUN | BUILD PHASE (8 weeks) – increase training load according to your specific performance goals with a combination of short, long, and mixed intervals. Some local races planned.
JUL-SEPT | SPECIALTY PHASE (8+weeks) – final pre-race block of training, familiarity, pacing efforts, dress rehearsal, simulators.
OCT-DEC | POST-SEASON (12 weeks) – swim technique, bike handling skills, strength training for running on trails. Work on mindset.
SAMPLE WEEK OF BASE PHASE TRAINING
TIME: MON-FRI, 6-7AM* | SAT, TBD | SUN, AM Run, 12:30-1:45PM Swim
*small group afternoon and evening training sessions may be alternate option
MON – Strength, functional strength and stability in the Zone or a Y Studio with your strength coach
TUE – Swim technique and swim intervals with a swim coach on deck
WED – Run on treadmills or hills outside, focus on intervals and technique with your run coach
THU – Swim technique and swim intervals with a swim coach on deck
FRI – Brick training (bike, then run)
SAT – Members lead training rides outside or on Zwift or Zoom
SUN – AM: Members lead running sessions outside | 12:30-1:45PM: Five lanes in the pool will be available for Triathlon Club members.
MEET OUR COACHES
Pascale is the head coach and founder of Trifitness. Having enjoyed a career as a businesswoman and a busy mother, Pascale found her calling as a trainer and coach through wanting to help others share her own love of exercise and fitness. She started Trifitness in 2000 and has since coached hundreds of athletes and helped them achieve their goals from qualifying for Kona to finishing their first triathlon.
Pascale is an Ironman Certified Coach, USA Triathlon Level 2 Certified Coach, USATF Level 1 Certified Coach, N.A.S.M. and A.C.E. certified personal trainer and a successful competitive runner and triathlete member of Team USA. She has been a USAT All American since 2003. She is a certified Swim Speed Secrets Coach and has trained personally with Olympian Sheila Taormina.
This will be Marta’s third year coaching swimming with the Triathlon Club, but she has more than 20 years of coaching and instruction experience with swimmers of all ages and ability levels. She has coached with Connecticut swimming (year-round youth), country clubs, high school, masters (adults), and even a college club team. She is primarily a developmental swim coach, focusing on the development of technique and safe training practices, and she is currently certified as a Level 4 Developmental Coach in ASCA (American Swimming Coaches Association). She maintains her USA Swimming Coaches Certification and her Water Safety Instructor Certification as well. Even though Marta specializes in swimming, she trains and competes actively in triathlon as well as Masters Swimming. She has competed in a number of sprint and Olympic distance triathlons, and she continues to push herself in both training and competitions. Outside of the Westport Y, Marta has a PhD in Biochemistry and teaches college courses at both Fairfield University and the University of New Haven.