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Triathlon Training

If you are able to do the mileage but can't seem to ramp up the RPMs on your machine, then it's time to examine your training plan. The following is a coaching strategy developed from over 25 years of Triathlon racing. Here are some important things to consider:

·      Bike Fit: Road and Triathlon

·      Strength Training

·      Interval Workouts

·      Recovery

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BIKE FIT

One of the first things to remember is that speed in a triathlon begins with the power you are able to manufacture on your bike. Power is quite literally output or watts you produce by pedaling. The power you generate can be impacted by a number a variables so let’s consider the ones you can control. First is strength (we will cover that one a little later) second is your cardio output/fitness and finally how your bike fits. Looking back over the last 20 plus years one of the biggest changes I made to improve my performance was considering how my bike fit.

While you can’t control race day conditions you can control the bike your riding. First as a fellow triathlete and coach I always suggest newcomers to the sport begin on a road bike versus a tri-bike. For one they are easier handle and allow the rider to participate in a wider range of racing and recreational rides.  Let’s face it you either fall in love with the sport or find that it’s just not in your DNA. Either way a well fitted bike can make all the difference in a comfortable recreational ride or increased speed with less depletion of your energy stores. Experienced age-group athletes desiring to increase speed and efficiency on the bike should really consider adding a triathlon bike to their arsenal. Regardless of the style or brand you choose make sure the bike is the correct size for your body and take the time to work with a professional bike fitter (I know a good local guy!!!!) who is experienced. Proper fit allows for effective aerodynamics and comfort to achieve optimal and sustainable power.

STRENGTH TRAINING

This topic is not discussed a great deal among athletes in the sport. Most figure as long as I put the miles on the road and the meters in the pool my race day should go as expected. First and foremost….strength creates force and power. That means as athletes we need to build a foundation grounded in strength to develop greater speed to produce more force resulting in better splits and finish times. Strength training can benefit you on the swim bike and run portions of your race. Not all strength training protocols are appropriate for endurance athletes. It’s important that you get with a certified professional trainer or coach to discuss your strength as well as your weaknesses in each of the three elements of the sport. Triathlon may seem like one sport but in actuality it is three individual sports accomplished in one day. Train your weaknesses not just your strengths. I suggest you start with the foundation of your strength….your core. Stop thinking of your “core” as your abs or six-pack. The core or pillar is from your shoulders to your glutes. A stable and strong core helps produce power and efficiency in your limbs. Good strength programs should always emphasize this first. Build stability then move to more complex movements then add weights. Remember not all strength training needs to be with weights. Body weight resistance training hill climbs and ballistic movements like jumping all improve strength and teach your neuromuscular system to load safely and efficiently.  

INTERVALS

Lets face it…you have to go fast to get faster. That is the rule and there are no exceptions. So build on your bike fit and foundational strength training with a good mix of interval workouts designed to test your physical and mental toughness. YES your mental toughness. Depending on your race distance there are moments in every athletes day that test their mental fortitude. You can find yourself questioning why in the hell did I ever decide I wanted to put my body through this. What am I insane?? I can just quit now and who will care? The answer is always you will care. So then how do we prepare for this little roadblock? Interval training helps the body push through the touch times takes you back down again just enough to gain some mental stability and recover the heart rate and respiration in time to send you back again to the uncomfortable zone. Remember that when developing a training plan fitness is a process. Therefore pursue a gradual increase in interval training and speed to avoid injury and achieve lasting results. Get with a coach to develop intervals that are gradual and increase over time based on your ability and goals.

RECOVERY

Work Plus Rest equals Success!!! Recovery is an often overlooked component of increasing fitness. This includes but is not limited to sleep nutrition hydration and yes….a day off! The cellular structure of the body needs time to build after you have work so hard tearing it down. The body responds well to rest. So it is suggested that you get 7-8 hours of sleep at night. Eat clean and healthy calories (calories are your fuel). Stay well hydrated all day everyday and avoid substances that interfere with any of these elements. Believe it or not all of these things will speed up the process or producing force and increase speed and efficiency. Make time for recovery as part of your training plan.

A FINAL NOTE

Remember weather you are an experienced athlete or someone who is new to the sport preparation is a process. It can’t be rushed and is rarely one that won’t have its bad days. Take successful workouts and disappointing results in stride. We all peak and fall in our training and make no mistake even the pros have bad days. Its important to get with a certified trainer or coach and let them help you peak on race day through solid evidence based training programs designed for you based on a foundational assessment and discussion of what your goals are for race day.

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Youth Programs for 2019

Youth Athletes, Gymnasts, Tumblers and Tots…

Our Youth programming keeps growing stronger. Whether you want to provide more developmental opportunity for your toddler, help your elementary student foster a love of movement, support your middle-schooler’s sport specific progress or provide your high-schooler with a greater skill-set for competitive sports: we’ve got you covered!

TumbleTOT is for 18 months - 3 years. These energetic classes allow your child to explore, imagine and move while building confidence and developing physical, mental and social skills.

PreTumbleFIT is a great way to help your child develop strength, coordination, and even concentration skills. Your little one will get to experience challenges that encourage confidence while practicing teamwork and sharing with others.

TumbleFIT is for elementary, middle and high school students. Classes will focus on overall mental and physical development including physical strength and flexibility, mobility/movement, body awareness, and the how's and why's of proper form and technique. This is all achieved by following USA gymnastics progression and safety guidelines. Through progressive drills designed to develop proper form and technique, each tumbler will achieve their personal goals. R.B. Hunt kids includes walk-over.

Pre-APP is Movement based physical awareness for 4th and 5th graders that focuses on power, speed, flexibility, and agility to develop proper muscle memory to encourage an injury-free sporting experience. 

Athlete Performance Program serves middle and high school athletes. We specialize in performance training that focuses on functional multi-joint movement to improve coordination and recruitment of muscles to develop strength, power, agility, and injury prevention. Our highly trained and expertly accredited coaches will help you take your game to a totally new level. Any athlete, any sport, we can do it!

Thanksgiving Events

Thanksgiving with Anastasia Fitness

We continue to remain open on Thanksgiving Day with condensed hours from 7am-1pm. This year, Jordan will be keeping the lights on while Carole, Tracy and Veronica help you to dance away holiday stress and calories in Group Fitness from 9-10:30am. All other amenities will be available as well whether you need to lift, swim, play ball, take a steam, get in some steps, climb a rope, flip a tire, the list goes on and on and on when you’re a member at a Anastasia FItness. Not a member?- - - - -drop in for the day to access the StaFit experience.

Athlete Performance Program begins TUESDAY!

Sport Specific Training for Youth Athletes

Program Date 11/13/2018-12/20/2018

$225 + $25 assessment fee

6-week APP (Holidays will effect scheduling)

Class times start but not limited to 

T/Th 

(2:30- MS-AP or assessments)

3:30- Middle School AP

4:30- High School AP

5:30- Mixed AP

Once above class options are full more classes will be added.

W

2:15- Elementary School AP - 4-5th graders 

RB Hunt walkover offered

Our Athlete Performance Program is now under new leadership.
At Anastasia Fitness we specialize in performance training that focuses on functional multi-joint movement to improve coordination and recruitment of muscles to develop strength, power, agility, and injury prevention. Our highly trained and expertly accredited coaches will help you take your game to a totally new level. Any athlete, any sport, we can do it!

Athlete Performance Program

Sport Specific Training for Youth Athletes

Open House for 6-week Athlete Performance Program 

November 6 

4:30-6:30

Program Date 11/13/2018-12/20/2018

$225 + $25 assessment fee

**If attend Open House and sign up Assessment Fee will be Waived**

6-week APP (Holidays will effect scheduling)

Class times start but not limited to 

T/Th 

(2:30- MS-AP or assessments)

3:30- Middle School AP

4:30- High School AP

5:30- Mixed AP

Once above class options are full more classes will be added.

W

2:15- Elementary School AP - 4-5th graders 

RB Hunt walkover offered

Our Athlete Performance Program is now under new leadership.
At Anastasia Fitness we specialize in performance training that focuses on functional multi-joint movement to improve coordination and recruitment of muscles to develop strength, power, agility, and injury prevention. Our highly trained and expertly accredited coaches will help you take your game to a totally new level. Any athlete, any sport, we can do it!

Quality of life maintained and surpassed with an active gym membership.

Quality of life maintained and surpassed with an active gym membership.

Life keeps getting better when you're fit.

A lot of the problems we used to think of as being related to aging, we now know aren't related to aging at all. They are related to disuse of the body, and generations have finally begun to realize 'Hey, we can do something about that.'

AquaFit- Water Workout

DYNAMIC WATER WORKOUT

Get in the pool with Coach Rich. Tuesdays and Thursdays to experience an Aqua workout unlike anything you've ever done before. Dynamic movement that is sure to increase your speed, power, and mobility. Take it 1x week for just $50/month or 2x eek for $80/month. No membership? No problem, you can still participate at the same cost!

"RETHINK THE POOL: IF YOU LOOKING FOR A NEW AND CHALLENGING WORKOUT, IF YOU'RE AN ATHLETE SEARCHING FOR THAT COMPETITIVE EDGE, OR SIMPLY WANT TO IMPROVE OVERALL MOBILITY AND STRENGTH THEN AQUAFIT IS FOR YOU. AQUAFIT ALLOWS YOU TO BUILD POWER, STRENGTH, MOBILITY, AND BALANCE WHILE RECOVERING FROM YOUR EVERYDAY LAND WORKOUTS IN THE LOW-GRAVITY ENVIRONMENT OF THE POOL.            THE AQUAFIT ADVANTAGE "LESS PAIN, MORE GAIN": AS YOU GAIN STRENGTH, YOU WILL ALSO EXPERIENCE LESS TRAUMA AND CLEANER COORDINATION WITH AQUAFIT DUE TO CONSISTENT RESISTANCE, NATURAL COMPRESSION AND GRAVITATIONAL PROPERTIES OF WATER. IT'S NOT JUST A NEW WAY TO WORK-OUT, IT'S A SMARTER WAY TO TRAIN."

Group Fitness Classes Included in Membership

Get Fit with Zumba, Yoga, Spin, Pump and More!

We offer a variety of strength, cardio, mind-body and interval style classes 7 days a week. Our classes are well-thought out and bring the results, accountability, encouragement, community and excitement you want from your workouts. Join the fun and try a day free now. Just show this post to one of friendly front-desk staff members. 

Triathlon Seminar with Rich

Join Rich at Anastasia Fitness for our Triathlon Race Seminar. The Seminar is designed for new and experienced triathletes. Training tips for newbies and experienced competitors from a fellow triathlete who's been in your shoes.

New Triathletes
What to expect on race day
What you need to bring and how to organize your gear
Nutrition and Hydration
Rules and regulations

Experienced Triathletes
See how to set your own personal triathlon training goals fitness program in preparation for your race distance.  
Improve your skills during swim training, bike, and run training in preparation for your 2018 race season.
Nutrition information, injury prevention and treatment.

Saturday, March 3rd 1pm $10