 | Ramblin' Rose Triathlon Tour
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Training | Clinics | Empowerment (for your mind and body)
THE OFFICIAL RAMBLIN' ROSE WOMEN-ONLY TRIATHLON Tour TRAINING PLAN
Designed by USAT coaches This e-mail address is being protected from spambots, you need JavaScript enabled to view it and This e-mail address is being protected from spambots, you need JavaScript enabled to view it , the 2009 Ramblin' Rose Triathlon Tour training plan is the BEST way to help you get race-ready. Whether your goal is to happily finish or to get faster, this plan has you covered.
Training Plan Intro: [PDF] 8 Week Training Plan: [PDF] [editable version] Training Plan Key & Swim Drills: [PDF] [editable version]
2009 Ramblin' Rose Winston-Salem:
Fleet Feet Tri4Women Triathlon Training Program
Fleet Feet Sports Winston-Salem is offering Tri4Women, a women-only, beginners triathlon training program designed to train the pure beginner for Ramblin' Rose on August 23rd. The 6 week training program includes a complete training schedule, coached workouts, a membership to the Gateway YWCA and oodles of support and encouragement to ensure that every training program participant successfully crosses the finish line. If you have a woman in your life that you would love to share the Ramblin' Rose excitement with, but she needs a little training help to get her there, the Fleet Feet Sports Tri4Women training program will get her ready! Find out more at www.fleetfeetwinston-salem.com/tri4women or 336.722.8477.
Gateway YWCA Mini-Training Camp
Brought to you by the Gateway YWCA in Winston-Salem, this camp starts on June 13th. Registration fee of $175 covers intro meeting, training plan, 4 swim workouts with trainer, group run & ride, and 2 instructional meetings. Build confidence in your training abilities and complete your first triathlon!
Download a [brochure] today and contact the YWCA for more information at 336-354-1589.
2009 Ramblin' Rose Charlotte:
Date and Location To Be Announced
2009 Ramblin' Rose Chapel Hill:
 | Monette Williams of Triangle Multisport will be offering a FREE pre-race clinic at the race site on Saturday, October 10 from 4:00 – 5:00 p.m. Coach Monette will walk you through the swim course and transition area that leads to the bike and run courses. You can also pick up your race packet before or after the clinic. Do you have questions regarding how to set up your transition area? Looking for race strategies, tips to get you through the swim, and mental strategies to keep you calm? This clinic is perfect for the first-timer and beginner triathlete. No gear is required. |
EMPOWERMENT (for your mind and body)
Intro:
Most challenging goals in life seem to become much more attainable if you can be empowered with the right knowledge, support, and structure along the way. This is certainly the case when it comes to training for an endurance event such as a triathlon. The Ramblin’ Rose triathlon opens the door to so many individuals that may never have attempted to train for this type of event. And since the Ramblin’ Rose slogan is “Celebrating the Empowerment of Women,” we thought we’d reach out to you ladies and provide you with some simple nuggets of information related to how you should prepare your body and mind in an effort to relieve a little bit of anxiety, build confidence, and help you to enjoy yourself as you train for the Ramblin’ Rose.
The Empowering the Body-Empowering the Mind email campaign will consist of 4 messages: Getting Started, Getting Equipped, The Home Stretch, and Race Week.
If you have questions, please feel free to email us and we’ll answer them in the Training section of the Ramblin’ Rose website, www.endurancemag.com/ramblinrose.
First, let’s meet the coaches.
Meet the coaches:
 | Mandy Beard is a Life Coach and owner of MindSight Coaching. She is committed to helping people connect to what is true for them and live out their life from this purposeful place. Mandy is also the Business Operations Manager at Endurance Magazine and is excited to be embarking on her own Ramblin’ Rose journey of training for and completing all three Ramblin’ Rose tour events. Mandy can be reached at
This e-mail address is being protected from spambots, you need JavaScript enabled to view it
. |  | Thys Wind is a USA Triathlon coach and owner of WindSpeed Endurance Training. He has coached many people and transformed them into successful athletes along the way. Thys is also the Director of Events at Endurance Magazine. He feels fortunate to be a part of making the Ramblin’ Rose Tour the very best women-only triathlon tour in the country. Thys can be reached at This e-mail address is being protected from spambots, you need JavaScript enabled to view it . |
Empowering the Mind: Getting Started
Be Clear; Motivational Tool Kit and Keeping Perspective
Congratulations of taking the step to participate in Ramblin’ Rose Winston-Salem! The whole experience is a gift you have given yourself and I want to encourage you to make the most of this gift. To start, it is important that you are clear with yourself about why you are doing this. There are many reasons that people may decide to train for and participate in events and this clarity can be a powerful tool for staying motivated throughout the training. [READ MORE]
Empowering the Body: Getting Started
Triathlon Training 101
Now that you are registered for the race, your most likely inclination is to start training right away. Before you do so, it’s always a good idea to get the go-ahead from your physician. Also, take some time to make an honest assessment of your current level of conditioning. Before you can move forward with your fitness, it’s a good idea to first take stock of where you are now and what type of condition you feel you are in at the outset. [READ MORE]
Many Uses of Training Time, Keeping Your Training a Priority
Now we are several weeks into training and as we begin to navigate the logistics are keeping up with our training, it may be easy to drift from our original intent. Although much of our mental energy may be directed toward the physical aspect of training – pushing ourselves to run that last ½ mile that we are supposed to do, swim those last laps, or to even get into the pool in my case-it is helpful to reserve some of the time when we are training to mentally check in with ourselves. [READ MORE]
Empowering the Body: Getting Equipped
Basic Etiquette, Essential Gear, & Optional Gear
Depending on your athletic background, taking up the sport of triathlon is essentially like taking up three new sports at the same time. This can be overwhelming, particularly with respect to learning the sports' best practices, getting the right gear, and making sure you don't break the bank. [READ MORE]
Empowering the Mind: The Home Stretch
Mental Stamina Training
Training for more mental stamina is often over looked in training for sporting events. There is a lot of emphasis on training your body to physically complete the challenge but there is also a need to train you mind to sustain and more importantly – ENJOY – the experience. I have already touched on setting your foundation for building mental stamina: being clear on your intentions behind this goal and revisiting these frequently. [READ MORE]
Empowering the Body: The Home Stretch
Staying on Track, Envisioning a Successful Race Day
Once the newness and excitement of training for your first triathlon wears off, you may occasionally struggle to stay motivated and on-task with your training. This is normal and to be expected. Remember that the tremendous sense of accomplishment that you will feel when you cross the finish line is directly related to the hard work that it took to get there. If it’s easy, everyone could do it! [READ MORE]
Empowering the Mind: Race Week!
Finish Line Fuel
Now we are heading into the home stretch and the bulk of the training is behind us. Our goal is within a week’s reach and we have done what we can do to get our bodies ready. I want to use this opportunity to encourage each of us to think about what is beyond the Ramblin’ Rose finish line? It is a challenge of endurance athletes (and I presume all athletes in general) to fight off the “let down” feeling after training so hard for something and completing it. But I want to flip this on it’s head…how can you use the accomplishment as motivation to keep going and to stay focused on what makes sense for you to do next. [READ MORE]
Empowering the Body: Race Week!
Setting Yourself Up For a Great Race Day
With many weeks of disciplined training now behind you, it’s time to check off a few last-minute items on your list of pre-race preparations to ensure that you really will have the race of your life. [READ MORE]
