Training Programs :: Ironman Wisconsin Triathlon Training
Ironman Wisconsin Triathlon Training
You’ve signed up for the biggest race of your life — let us help you turn your Ironman dreams into a reality! You'll be able to relish the experience, knowing that you're prepared — physically and mentally — to succeed!
(Training plans can also be adapted to another Iron distance race in the same, general time frame — just ask the coaches for details).
We have created a custom, 24-week program that will prepare you for the Ironman Wisconsin triathlon, no matter what your experience level is. Is this your first ironman distance triathlon? Our coaches will guide you every step of the way. Looking for a PR? Let us challenge you and take you to the next level! Get motivated, meet some great people, have fun and get in shape all at the same time!
Quick Facts:
- Three (3) Coached Group Training sessions per week!
- 24-week program to get you TOTALLY prepared
- Training Peaks online schedule and training log — the latest, most comprehensive training resource available!
- Custom, sublimated Team CES triathlon racing jersey from Pearl Izumi — included!
Registration is limited, so join today!
Follow the links below to find out about this innovative, fun, successful program!
- Limited Space Available
- Kickoff Meeting — UPDATED TIME!
- Program Benefits
- Training Days & Locations
- Coaching Staff
- Clinics & Seminars
- Suggested Minimum Fitness Level
- Fees
- How to Register
- Sponsors
- Questions?
Limited Space Available
In order to maintain the high quality that CES is known for (and which participants expect of CES), this program is limited to 25 people. We fully expect this program to sell out quickly — don't miss your chance — register today!
Kickoff Meeting — UPDATED TIME!
Join us at our Informational Kickoff Meeting, 11:00am Sunday, March 18, 2012 — Hosted at Fleet Feet Sports, Old Town.
Meet our coaches, sponsors, ask questions (and get answers!) and have fun with a free raffle and giveaways. We'll go over how to use Training Peaks to access your training schedule and keep track of your training and other important metrics. Registration will be available (cash & check only, please) after the meeting. And don't worry — we won't make you swim, bike or run... yet! Just dress casually and bring a great attitude!
Registration / Packet Pickup — 10:00–10:45am and after meeting
If you have pre-registered, you may pick up your team Goody Bag (includes technical shirt, emergency ID tags and goodies from our sponsors!) prior to or after the meeting. If you haven't registered, you may do so prior to or after the meeting as well (unless the program has sold out). This program will likely sell out prior to the Kick Off Meeting. We highly encourage you to pre-register online to secure your spot and your shirt. See you there!
Parking options at Fleet Feet Sports, Old Town:
- $2 for the first hour with validation at Old Town parking deck
- metered parking on Wells St. or North Ave.
- street parking in the Old Town neighborhood
Program Benefits
Not only do you get to have a lot of fun, but you also get a ton of great stuff too! Check it out:
- Professional, experienced (and nice!) coaches (more details)
- Personalized, daily training schedule delivered via Training Peaks for all levels of triathletes, including first time Ironman triathletes!
- Weekly e-newsletter with tips on training & program updates
- Weekly tips for training and Q & A with our coaches at all training sessions
- Coached group training—3X per week
- Tuesday pm — Swim
- Thursdays 6:30pm — Run
- Saturdays 7:00am — Various (Bricks, Long Bikes, etc.)
- (more details)
- Ironman Wisconsin Race Course Previews
- One (1) early season supported ride on the bike course
- Full weekend “mini camp” — swim, ride & run on the Ironman course, along with clinics, seminars and transition previews (food & lodging not included)
- Custom, Team CES Triathlon Racing Top from Pearl Izumi — included!
- Custom, technical training shirt from Pearl Izumi — included!
- Sponsor Benefits:
Discounts/promotions from our partners:- FREE Fitness checkup or Injury screening at AthletiCo Sports Medicine
- Discount on Video Gait Analysis at AthletiCo
- FREE Clif Bar product samples
- FREE Blue Seventy Wetsuit Trials courtesy of Fleet Feet Sports
- Educational seminars & clinics (more info below)
- Fun, team social activities
- and much more!
Training Days & Locations
Group training sessions are held three (3) times/week, beginning the week of March 26, 2012. For a little more detail on what happens at those sessions, read on...
Tuesdays — 8:00pm (Mar 27-Apr 24) / 7:00pm (May 1-Jul 10) / 8:00pm (Aug 23-Sep 6)
The Tuesday evening sessions will focus specifically on swim technique, endurance, power and speed. Each session will be lead by our highly qualified swim coaches and will cater to each individual's skill level. Some sessions will be in the open water.
Thursdays — 6:30pm
These will be primarily Run-Focused sessions, with an emphasis on technique, efficiency, strength & speed. Our coaching staff will be on hand to help teach, challenge and motivate you!
Saturdays — 7:00am
We will have many different activities that take place on our weekend sessions. Some weeks we will work exclusively on biking. Other weeks we will combine bike & run together. Our coaches will also train along with you to motivate you and help with any concerns or questions that come up along the way. Please note: Saturday biking workouts will depend on weather. We anticipate that we'll be able to start these workouts in late April.
Where will we meet? It depends on the focus of that day's training session. Here are a few of the key training locations we'll be using:
Swimming:
- Ohio Street Beach — yes, we swim in Lake Michigan. A lot. Practicing in open water will help ensure confidence and a great race swim!
- UIC Sport & Fitness Center (West Campus) — Most of our swims will take place here, focusing on technique, power and speed.
Biking:
- Plaza del Lago (Wilmette) — we will travel to the northern suburbs for some of our longer bike sessions, where the roads are open and there's not a rollerblade in sight! This will also be a location for bike/run “brick” workouts.
- Barrington High School — another great area that will give us better access to varied terrain (can you say hills?)
- Race Course Preview: IM Wisconsin course — we'll be taking the group on a field trip to the actual race course, where you'll see the transition area, ride the bike course and run part of the run course!
Running:
- Fleet Feet Sports, Old Town — For any of our "running only" training sessions, we'll meet at Fleet Feet Sports and head out to the Lakefront Path. There will be gear check, bathrooms, changing rooms, and water available before and after these sessions — sweet!
Clinics & Seminars
If you truly want to reach your goals, you need to do more than just put in the miles! Our expert speakers will present clinics on a variety of topics including (but not limited to):
- Triathlon Swim Technique
- Cycling — Skills, Maintenance & Equipment selection & Fit
- Good Form Running — improve your running efficiency
- Smooth, Fast Transitions — the "Fourth" component of triathlon
- Core & Strength Training with AthletiCo
- Injury Prevention & Flexibility with AthletiCo
- Food as Fuel: Sports Nutrition for Long Distance Triathletes
- Training Tools & Gadgets (GPS, Heart Rate monitors, Training Peaks, etc.)
- Mental Skills for Success
- Comprehensive Race Prep
Suggested Minimum Fitness Level
The Ironman triathlon is a challenging event. To make sure this is the right program for you, we have established some minimum fitness requirements for participation. In addition to having completed a minimum of one or more Olympic Distance Triathlons in the last year, all participants should be comfortably able to complete the following prior to the start of the program:
- Swim: 20-30 minutes (1000-1500 yards) non-stop, easy swim (or with minimal rest)
- Bike: 1:45 (one hour, 45 minutes) nonstop, easy riding
- Run: 45-60 minute easy run or run/walk
We're not concerned with how fast you go, but with your ability to complete the time/distance comfortably!
Our Coaching Staff
Craig Strong & Daphne Glover
We're extremely proud of our professional, experienced coaching staff—they always go the extra mile to make sure you have a fun, successful training season! Why is it so important to have qualified coaches? They can:
- Evaluate your current fitness level and goals to make sure you are training at an appropriate level
- Evaluate and suggest ways to improve your form & technique
- Assist you if you need to adjust your training schedule, in the event of an injury or missed training due to travel or life in general
- Motivate and challenge you to reach your goals in a smart, safe & effective manner
Click here for more information on our awesome coaches!
How to Register
Online registration is available at signmeup.com by clicking on the link below:
Fees
| Group Training Program:* *Limited to maximum of 25 participants. |
CES Alumni | New Members |
| Early Bird / "Daylight Savings" pricing prior to March 12 | $919 | $969 |
| "Regular" pricing (March 12 and after) | $949 | $989 |
"Daylight Savings" Early Registration Discount!
In honor of Daylight Savings, we're offering an Early Registration discount! Register BEFORE MIDNIGHT ON MARCH 11th and save $$ on the normal registration fees! The discount will be automatically reflected in the cost of the program you select.
Please note: Your entry fee to Ironman Wisconsin (or any other race) is NOT included with this program.
New CES'ers, good news! Once you participate in ANY CES program, you are a CES alumni for life and will save $$ on future programs!
No refunds will be provided in full or in part for any reason, including injury, after a program begins. No prorated fees are provided for late enrollments.
Questions?
Please contact us at info@ChicagoEnduranceSports.com or call 866-237-7861 for more information.