If you’ve ever considered competing in a triathlon, which is a three-part endurance race where competitors swim, bike and run, then now is the time to take action. Stacy Rush, an adult-certified triathlon coach, has started teaching individual and small group triathlon training sessions at Columbia Basin Racquet Club.
She recommends at least three months of intentional training to prepare for a competition. The first sessions started this November and classes are limited to four to six members. If you start training now in the winter months, then you’ll be ready for the summer triathlon season.
KNOWLEDGE AND EXPERIENCE
Stacy worked as a physical therapist and has more than ten years of experience competing in triathlons. She’s ready to work with members who are 18 or older and who have a base-line fitness level in each component of the race. To get started she says you need to be able to swim the length of the pool, pedal a bike without stopping for 45 minutes, and jog, walk, or run for a mile and a half.
Members with more advanced skills are also welcome because the training sessions are tailored to individual abilities and needs. Each member may also have a different goal in which race classification they want to compete in.
SIX ESSENTIAL SKILLS
If you’re new to the event, you may want to start with a sprint-distance, which typically consists of 750 meters of swimming, 12 to 15 miles of cycling and typically a 3.1-mile run. If you’re advanced, then you might compete in an Ironman, which consists of a 2.4-mile (3.86 km) swim, a 112-mile (180.25 km) bicycle ride and a marathon 26.22-mile (42.20 km) run, raced in that order.
All races, no matter what the distance is, require six essential skills. The three basic abilities are speed skills, aerobic endurance, and muscular force. The three advanced abilities are muscular endurance, sprint power, and anaerobic endurance
Members who participate in other activities at CBRC, such as RPM, Alloy, and Master Swim classes, will already have worked on at least the basic skills. Stacy will help develop and hone the rest and there are three options: 1. drop-ins are welcome to attend scheduled sessions to begin triathlon training with others who already participate in the sport; 2. beginner or intermediate group session offer more individualized workouts and attention; 3. one-on-on coaching and daily individualized workouts.
She says she may work with those who are new to the event by videoing them and coaching them one-on-one to improve form. Those who are more experienced may need less intense instruction and would do more general workouts to improve endurance and speed, endurance, and power.
PATIENCE AND CONSISTENCY
Physical abilities are only part of what it takes to compete. Patience is key and consistency is the biggest fundamental. She says, “A workout doesn’t have to be hard and long, but it has to be consistent. Patience and fortitude are required to see change over time.” And she’ll be there every step of the way to provide encouragement, hold your hand, and cheer you across the finish line.
The group support is one of her favorite things about competing and triathlon is one of the few sports where another athlete will cheer you on when you pass them. She’s excited to bring her skills, knowledge, and enthusiasm to create a triathlon community at CBRC.