Kaia Triathlon Training 2013 - Welcome! - www.kaiafitsolanabeach.com
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Kaia Triathlon Training
2013
Welcome!
www.kaiafitsolanabeach.com
Disclaimer and Copyright
The
responsibility
for
the
consequences
of
your
use
of
any
suggestion
or
procedure
described
hereafter
lies
not
with
the
authors,
publisher
or
distributors
of
this
manual.
This
manual
is
not
intended
as
medical
or
health
advice.
We
recommend
consulting
with
a
licensed
health
professional
before
changing
or
starting
an
exercise
program.
Except
for
personal
use,
no
part
of
this
publication
may
be
reproduced
or
distributed,
in
any
form
or
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electronic,
mechanical,
photocopying,
or
otherwise,
without
prior
written
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from
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publisher.
If
you
enjoy
the
information
in
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program,
Kaia
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supporting
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continued
work
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Copyright
©
2011
by
Kaia
F.I.T.
Inc.
All
rights
reserved.
Published
by:
Kaia
F.I.T.
www.kaiafit.com
2 
Index
Legal blah blah 2
Welcome to I Kan TRI 3
Kaia Triathlon Training 101 4
I Kan Swim 5
I Kan Bike 6
I Kan Run 8
Keeping Kaia Roots 10
Mind Over Movement 11
Get Set. Goal! 12
Strong Bodies. Powerful Minds 13
3 
I Kan TRI
Welcome to Kaia FIT Solana Beach Triathlon Training Program! We are so
freaking excited you have committed to either your 1st or BEST Triathlon with
us!
This is going to be such an awesome experience for us all! Setting &
accomplishing goals and having each other for support, encouragement and a
little kick in the toosh when we need it ;)
Schedule
We know training for a triathlon can be stressful and the workouts may not
always fit in your schedule. This is why we created the Build-Your-Best
weekly Schedule (see I Kan Tri Page).
1) Plan out your schedule in [erasable] ink. It should be pretty set (means no
excuses) but still flexible enough that if something does come up, you’re
able to be at peace with it and instantly create and execute plan B.
2) Sharing your plan with everyone in your life creates a stronger and more
encouraging support system. It also adjust their expectations of your
schedule, time and energy.
You will be enrolled in a regular Kaia Brik class time. This spot will be
reserved automatically for you on days a tri workout is not offered. You can
alter this ahead of time (i.e. if you know you want to do Tue 6 am ride and then
7 am Kaia). After you create your Best weekly schedule, please email us with
your weekly tentative attending/switching/missing. We will be as flexible as we
can with your schedule, but the more we know and plan the more successful you
and the program will be.
If you have to miss a workout that you had previously signed up for
please email us- solanabeach@kaiafit.com.
Most importantly we are joining this program together to have FUN and
challenge ourselves. Stay light hearted and positive always remembering that
we are strong & we Kan accomplish anything we put our minds to!
4 
Kaia Triathlon Training 101
Swim with Kaia…
If you would like to take private swim lessons contact coach Jackie, as she is
available and would love to give you 1-1 training, no matter what your level is –
learning the very basics, or wanting to improve form, efficiency and speed.
Free: Short for freestyle. Otherwise know as the crawl. This style of swimming is
the fastest stroke and the one we primarily focus on in Tri Training.
We offer 2 swims a week – they are meant to compliment the other for you to
do both if you want. 8 weeks is on the shorter side of training duration, so we
recommend at least 2 swims a week, which is why we offer additional workouts;
“OYO Choice” to supplement your schedule with whatever workout is most
appropriate for your training needs.
Here’s a few quick Do’s & Don’ts if you are new to swimming:
• Relax and have fun!
• Let go of insecurities in skill and/or body image. Don’t even speak the
words
• Don’t be afraid to get in the pool and swim on your own
• Do make it to every Kaia Swim classes
• When you get more comfortable in the water join local Beginner Masters
class
5 
• Focus on technique, not speed
• Relax and have fun!
• Get your head down
• Swim ‘downhill’ Shift your weight forward until you feel as if you’re leaning
on your chest.
• Swim taller. The most important thing is to lengthen your body. Reach,
reach, reach! Not pull, pull, pull. That gives you a longer stroke and a
longer, sleeker “vessel” that will slice far more easily through the water.
Cycling with Kaia…
The Bike Ride comprises the majority time in a triathlon.
Here’s a few quick Do’s & Don’ts if you are new to cycling:
• Do Ride with Traffic, as if you are a car – and obey all rules that apply to
drivers.
• Try to avoid riding on busy streets or paths or during rush hour
• Avoid riding alone
• Avoid riding in the dark. If riding during dawn or dusk, be sure to use a
bike light and/or a head/helmet lamp
• Make sure your bike fits you right – Although new and slightly awkward at
first, listen to your body. Don’t continue to ride a bike that’s
uncomfortable or the wrong size.
6 
• Be ready for anything…bike defensively. Assume everyone is texting,
changing their radio station and 16 years old.
• Watch for dips and pot holes in the roads so you can maneuver ahead of
time.
• Keep your cell phone on you with your coaches numbers
• Keep your driver’s license and a either a few dollars or a debit card
• Look in to investing in a Road ID bracelet.
• And after all that… Don’t be intimidated ;)There is no need to spend a ton
of money on a fancy bike. You can use a Mt. Bike just put slicks (tires) on
and you’re set to go. For a mini sprint you can use beach cruiser if that’s
all you have. Don’t let money or equipment
• No Drafting…unlike swimming drafting is not permitted in the actual race.
Drafting is a term that is used to describe riding in another cyclist’s
slipstream, which makes it easier to cut through the wind.
• Don’t be afraid to play with your gears. As you get more comfortable on
your bike you will start to prefer and feel what works better for you, your
workout and slope. Avoid pushing a gear that’s too hard (we still have to
run).
• Keep your cadence up around 90 RPMs.
• Anticipate what gear you will need to be in as you approach hills - shift
early so you don’t have to grind up the hill.
• Hydrate & fuel while on the bike. You should be on a full tank of gas as
you start your run, so don’t forget to drink up a little & take your fuel on
the bike (if necessary). But remember that fueling and hydrating the days
prior are just as, if not more, important.
7 
Running with Kaia…
Whether you come from a running background or are new to the sport,
the last leg of a triathlon can be the most demanding, both physically and
mentally. One of the best ways to avoid hitting the wall on your run
portion of the tri is to pace properly through the swim and bike.
Here’s a few quick Do’s & Don’ts is you are new to running:
• Invest in good running shoes. Take the time to go get properly fitted for
the right running shoes for you. This will help you avoid unnecessary
injuries and discomfort.
• Wear comfortable running clothes. Breathable. Moisture wicking. Right
material and fit for your body and shape to avoid chafing. Moisture
wicking socks also help prevent blisters and discomfort.
• Do walk. If you’ve never run before, the best way to begin is to run for a
few minutes at a time, and then walk and then run again. Everybody
starts out this way. Just remember, no matter how fast you– we all are
just finding our own hard. Experienced runners training for a marathon
intersperse walking breaks during long runs to help their legs recover.
Listen to your body, and don’t push a pain (different from fatigue) which
often leads to injury.
8 • Look fast even when you are running slowly. Using good form
during your slower runs will translate into better racing at the faster
paces. Run like “your are on thin ice” or ‘falling forward with your
upper body’
• Reconnect to proper /injury preventing form when you start to feel
“heavy”, “bouncy” like your head is jarring. (which uses less energy
to go faster). Slow down a little, take an open mouth inhale, be
grateful for the ability to run…
• Every little while, do a physical and mental head to toe scan; eyes
and chin up, Relax your shoulders, find a static angle in your elbow,
find a backwards pull in your elbows, shake hands out so not to hold
fists, core active but dynamic to allow natural movement of hips, run
on thin ice.
I Kan do more than just try…
I. Kan. Tri.
9 Kaia Kross-training
Strength training is a key component in our triathlon training program. Be
sure to keep those Kaia classes incorporated in to your weekly routing.
Commit to coming to Kaia Kross training to insure total body strength and
full range of motion – Wherein each triathlon event the body is repeating
the same rotation and impact over and over and over and over… Aside
form all of the other benefits, Kaia will prevent injury and make you a
better athlete, triathlete & Kaiathlete.
Nutrition
Another key component that should not be neglected by any athlete is
nutrition. Learn how to maximize your capacity to train and race and
recover. Aside from eating whole foods with a balance of carbs, protein
and fiber (sweet potatoes, yummm), we will have samples for you to try of
different products to see what works for your body.
Cut out all processed white foods and sugar. Think of your body as a
machine; feed it high performing foods and will be high performing- in
opposition, feed it crap and it will perform like crap. More on nutrition,
fueling and recovery to come later in classes, other documents and
workshops.
Heart Rate Monitor
Heart Rate Monitors are highly recommended but optional. They work as a
very loyal training partner. No matter how much a person wants or wishes,
if they have not developed all of the internal chemical systems through
10 specific heart rate zone training, it will be impossible to achieve his or her
desired pace. Training within specific heart rate zones enables your body
to develop strength, speed, and endurance at its natural rate. It is the
most accurate method available to transform your current fitness up to the
highest level possible! These can cost anywhere from $25 to $500+. Don’t
spend a fortune. Figure out what you want it to do for you – Amazon
usually has the best deals on new.
Heart Rate Zones
Our workouts are divided into two basic types: Aerobic and Anaerobic.
• Aerobic workouts are defined as those where your body is utilizing
stored fat as the dominant source of energy. This occurs at lower
heart rates.
• Anaerobic workouts are defined as those where your body is utilizing
stored carbohydrates as the dominant source of energy. This occurs
at higher heart rates.
Brick “BRIK” Workouts
One of the most unique requirements of a triathlon is the ability to run fast
after cycling. The Kaia training program has brick workouts designed to
help you develop the ability to do this. The run in a brick should be started
within a maximum of 15-20 minutes of completing the ride. The objective
is to begin running before you mentally and physically let your energy
levels come down. In reality this is one single workout requiring two
sports. By doing bricks, your body will be trained to keep moving after
even the toughest of bike rides.
11 Mind Over Movement “Strong Bodies and Powerful Minds” Learn how to reach your potential through training that goes beyond the physical. Mental training is equally important and physical training. Learning how to control your mind is a big step in being a powerful and healthy woman/athlete (which we all are). Step #1- Write down 4 or 5 goals for this triathlon season. Step #2- List them in order, starting with the most difficult to achieve and ending up with the easiest to achieve. Your top goal should be your ultimate fantasy, stretching you well beyond your comfort zone, but still within the realm of possibility. Step #3- Visualize yourself accomplishing your dream goal. Sit quietly and visualize yourself accomplishing your ultimate goal. Feel the experience and all the sensations around you. Let the joy and satisfaction of the moment be real. Step #4- Visualize the things that needed to be done to get your to that point. Keep working your way back to today, watch yourself train, work hard and stay committed. What steps did it take to make your dream a reality? Write down your 5 training goals below. Print this page and spend time planning and visualizing your success (Especially when it’s the hardest) #1 your ultimate goal ________________________________________ #2 _______________________________________________________ #3_______________________________________________________ #4_______________________________________________________ #5_______________________________________________________ 12
Strong Bodies & Powerful Minds
• Set your goals and see them happening. Then work backward week
by week seeing what it took to allow them to happen.
• Don't waste energy worrying about things you cannot control. Focus
on the things you can control, changing them to help you attain
your dreams.
• Identify the key limitation within your control. Then work to change
the things necessary to correct and overcome that problem.
• Be Positive and create (and repeat to yourself) positive mantras “I
Kan” , “Thank You” , “I am Strong”, or “Fight”
• Be a realist. Understand what you are you doing is hard, complex
and has many layers – own it, “This is hard”, “I am uncomfortable”
– be able to accept it, and then either move on, “I am doing
something hard”, “I am doing something I knew would be
uncomfortable, but it’s worth it because ___”.
• You KAN create calm in the midst of chaos. Take a mental time out.
A deep breath. Listen to your heart, your intuition, your body.
Breathe, calm your mind, and reset your intention and focus- “ok,
what’s next. Now, let’s do it!”
Strong Bodies and Powerful Minds
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