Tri Squad

SHEcoast Multisport is excited to present the Tri Squad, a 10 week Sprint & Olympic Training Program & Community for Womxm.

The Tri Squad program includes all of the items below, valued at over $450!

• 10 week training plan for Sprint or Olympic distance tri, including strength/injury prevention program 
• Experienced coach & teammates to keep you motivated & hold you accountable
• Resources for must-have gear, transition tips, packing checklists and race-week dos and don’ts
• One on One Functional Strength Session with Bryan Waltimyer of Roots Integrative Therapies (scheduled at your convenience)
• Facebook Group to ask questions, organize meetups and connect with other members
• June 28th: Q&A/Kickoff Call (Virtual) to get you started on the right foot (questions will be taken in advance, and workshop will be recorded for those who can’t make it live)
• July 9th: Nutrition Workshop (Virtual): Training for Sprint & Olympic Triathlons with Registered Sports Dietitian Briana Bruinooge (questions will be taken in advance, and workshop will be recorded for those who can’t make it live)
• August 9th: Mid program Q&A call (Virtual) (questions will be taken in advance, and workshop will be recorded for those who can’t make it live)
• Open Water Swim Meetup: July 8th & August 6th at 5:30 PM, Lake Gardner, Amesbury, MA (Additional meetup will be scheduled if there are individuals who can't attend these dates)

Plus, all registered TriSquad athletes will receive discounts to:
❇️ Transition Clinic – 50% off
❇️ Ocean Swim  Clinic – 50% off
❇️ Small Group Swim & Bike Clinics - 25% off
❇️ Cranberry TriFest (8/23), Pumpkinman Triathlon (9/12) Wallis Sands Triathlon (9/20), SHEcoast Multisport Festival (9/27) - discounts vary
❇️ Partner businesses races & products such as TYR, BlueSeventy, Team Zealios, - discounts vary

Frequently Asked Questions

Q: Is this for beginners or experienced triathletes?

A: First timers AND experienced triathletes are welcome! Newer triathletes might want to start with the sprint program. The Intermediate/olympic program is great for those who want to challenge themselves to a new distance, level up on performance, or even those who are doing a sprint triathlon but want to train at a higher level. Modifications will be offered to newer triathletes who need to work up to the initial distances, as well as athletes who are ready for more and want to add additional elements such as interval training and higher volume.

Q: What if the training feels like too much for me?

A: Each plan will have beginner-friendly modifications and guidelines for how to approach training based on your experience.  For the sprint program, we do recommend that you’re ready to start week 1 with swimming ~400 yards (with breaks), biking 20-30 minutes, and running (or walk/running) 15-20 minutes. For the intermediate/olympic program, we recommend that you’re comfortable swimming 400 yards continuously, biking ~30-40 minutes and running (or walk/running) ~20-30 minutes.

Q: Do I have to meet certain pace or mileage requirements to start?

A: There are no pace/speed requirements, we’ll start from where you’re at! The training programs will be based on time, so no matter what your pace, you’ll know how long you will be out on your training session. Our group meetups will be at a casual, social pace, with no one left behind.

Q: How much time will it take to train each week?

A: Each workout will have a recommended time range, where the lower end of the range is “just finish and have fun” and the upper end of the range is for those looking to be more competitive or achieve a personal best. The sprint program will be approximately 2-5 hours of training each week, while the Intermediate/Olympic program will range from 3-6 hours per week, starting at the lower end of the range and building from there. We’ll provide options for additional volume and intensity for those who desire more.

Q: Do I have to do the training on specific days? 

A: Both plans will have weekly workouts that can be moved around to fit your schedule. We’ll provide guidance for how to adjust to work around your specific needs.

Got questions that were not answered here? Email Anne at shecoastmultisport@gmail.com