 | Ramblin' Rose Triathlon TourAnnouncing the 2009 Tour Dates! |
Training | Clinics | Empowerment (for your mind and body)
THE OFFICIAL RAMBLIN' ROSE 2008 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 2008 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.
[click here to download your copy!]
STAYING HYDRATED & FUELED WHILE TRAINING
Nathan Sports, sponsor of the Ramblin' Rose Tour, would like to remind you to take good care of your body as you train for the Ramblin' Rose.
Staying properly hydrated and adequately fueled is very important.
Be sure to check out their [Hydration & Nutrition Flyer].
Ramblin' Rose Winston-Salem:
Hosted by Fleet Feet Winston-Salem, this women-only triathlon training program is designed for first-time triathletes to prepare you for the Ramblin' Rose Triathlon on Sunday, August 24th! Kick-off meeting Monday July 14th, 7PM. First coached workout Saturday, July 19th, 7AM. Participants should currently be capable of running a 10K under 1 hour. Includes: Training program; clinics; dedicated website access; weekly e-mail; training drinks during/after every Saturday run; coached Saturday workouts; technical shirt; training celebration; pep rally; constant motivation and support. [REGISTER TODAY!]
Ramblin' Rose Charlotte:
Join the Queen City Tri Club and USAT Coach Kathy Goody for this unique opportunity. We'll cover race day from beginning to end, including everything from packet pick-up to race day nutrition. This is a hands-on clinic. You will have a chance to swim in HFFA's incredible facility as well as complete a short bike and run. An optional bike ride on the MAP Course will follow the clinic. This clinic is ideal for someone taking on their first or their fifth triathlon. There will be something for everyone. [REGISTER TODAY!]
Ramblin' Rose Triangle:
Hosted by the UNC Wellness Center and Triangle Multisport, the Ramblin' Rose Triangle Clinics start in September. Expect classroom discussions to review training plans, proper form, safety, nutrition, clothing, rules and strategy. There is access to the race course each week where participants can expect a workout to include one of the following or a combination of the two: swimming, biking, running, and/or transitions.
Girls (ages 8-15 only): 5-week clinic, Tuesdays from September 16th until October 14th from 4:00-5:00 PM
Ladies: 6-week clinic, Thursdays from September 11th until October 16th from 6:00-7:30 PM
To sign-up or learn more, contact
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of Triangle Multisport today!
ALSO
Ramblin' Rose 101:
Join Sage Rountree, USAT certified expert coach, for a crash course in triathlon on the Ramblin' Rose race course. We will go over everything you'll need to bring and do to have a successful race, walking through set-up, the swim course, transitions, and the start and end of the bike and run courses. Bring all your gear and all your questions! We'll practice transitions and get you ready to race, dispelling your nerves and leaving you excited for race weekend. The Ramblin' Rose 101 Clinic meets Sunday, October 12th from 3-5 PM. The cost to register is $30. Please call 919-966-5500 to sign up today!
PRE-RACE CLINIC at 4 PM Saturday, October 18th:
Join Monette Williams of Triangle Multisport for a walk-through of the race and to answer any remaining questions. No equipment required. Learn how to set up your transition, methods of tackling the swim, and etiquette for the swim portion. Review both transitions, watch a demonstration of the mount and dismount for the bike, and see the start and finish of the run course so that you can mentally prepare for the race.
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
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. |  | 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]
