~ New ! ~

Personalized Online Coaching~!

A way I can help you reach your goals...

yet not break your wallet !

12 week sessions

for beginners to intermediate duathletes, triathletes and runners..

Plans starting at $150.oo

* Includes goal planning meeting and One on One session.

* Progressive weekly workout schedules

* Plans are specifically oriented to your goals and personal needs!

* No limit coaching feedback and assistance, via e.mail~!

e.mail me today to start!

danieljs111@aol.com

Heather Gollnick (4x Ironman Champion) and I,
out scouting the bike and swim courses
for next years Sandusky Ironman! ~ (9/09)

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Photos of our recent Group Workouts ~(updated weekly!)

* For All Triathlon Training Group information,
Please scroll down and read carefully, the past posts located below "Photo gallery".
~for all of the details!

Race Day checklist and info For Triathlon!

TRIATHLON
RACE CHECK LIST

SWIM:
__; Pam-body glide
__: swim cap
__: goggles
__: swim suit-or race suit
__:Wetsuit
__:Transition Towel and a small foot towel
__:Goggle anti-fog stuff

Bike:
__: the Bike (I've seen people forget this one!)
__: Race singlet / shorts
__.cycle shoes
__Floor pump
__Helmet
__tire repair kit (co2 cartriges- tube -levers )
__(Race wheels)
__race belt - w/ race # on it (if applicable)
__:power gels-gu or hammer gels
__: power bars or food for longer bike
__.lube/ bike oil

__.Sunglasses
__: water bottles (prepped with nutrition drink)-/aero-drink
__: wrench-Tools

RUN:
__: hat/ visor
__. run shorts-or-singlet (if you plan on changing)
__: warm-up outfit. (sweats)
__: racing flats-(run Shoes)

__:xtra sunglasses
__: run bottle..or drink belt (long races)w/ accelerade/or Heed
__:enduralytes (electrolyte replacement tablets)

MISC:
_:pre-post race clothes
_: shower bag- (soap-deodorant)
_:snacks and post race drink
_:motrin/-alka seltzer
_: $$$
_: Endurox/accelerade/Heed
_:baby oil gel or personal lube for areas that chaffe
_:race confirmation sheet-proof / I.D./ USA-TRI card
_: directions to race site
_: race # or arm band

Don't forget to plan to get there at least 1.5 hrs before your race to set up your transition area!

Also-plan to wait in lines for packet pickup and get your timing chip on Race am!

~Plan time to get a warm up in as well! -time flies! --

be there extra early..better safe than sorry and flustered!

good luck! & Go get 'em!