TX3 Triathlon Program

TX3 Triathlon Program

TX3 Triathlon Program. Nov 1 2016 – July 31 2017

TX3 is dedicated to helping athletes to achieve excellence in performance by providing a large platform of services and programs specific to triathlon. This is the 5th year of our TX3 Triathlon program. For this season, we are pleased to announce even more program features that are truly unique. 

The program is for triathletes of all abilities looking for a group program. We cater to both short course (Sprint to Olympic) and long course (70.3 to Ironman). This program is ideal for athletes with families, single parents, shift workers and out-of-towners, as well as anyone looking to enjoy the company of others and group workouts.

The program is designed to improve overall triathlon performance. Note this is a general program that caters for all abilities and distances from Sprint to Ironman and novice to serious age-grouper. Regardless of the distance or experience, the same training philosophy and protocols apply for optimal fitness gains and injury/burnout prevention. For a tailored build to for an individual race, we encourage athletes to talk to us for a personalized program that will allow for optimized training around their personal situation – what race they want to peak for, long course, short course, what their experience is, what their personal and family situation is. There are endless permutations so let us take the guesswork out of it for you!

Members pay a monthly fee which includes access to all the TX3 workouts. These include:

  • Coached Swims at MRU and SAIT
  • Coached Indoor Track workouts at MRU 
  • Coached Bricks at TCR
  • Coached Computrainer sessions at TCR
  • 2 VO2 lab tests at TCR
  • Professional DFU Bike Fit
  • Group strength sessions at TCR
  • Access to the altitude Training Programs at TCR
  • Season kick-off ‘combine’ testing

TX3 Training Philosophy

Combining all the training and physiology services under one program allows for optimization of performance and cost effective. More importantly, training in a supportive environment with teammates on a weekly basis is invaluable and fun!

TCR has invested heavily in the latest education and access to research and development to pioneer new and unique technologies and training strategies. As such, we advocate and follow the POL approach (polarized training plan). Research shows that maximal gains (and minimal injury) occur when an individual spends approximately 75-80% of their time training in Z1-2 and 20-25% of the time is dedicated to high intensity intervals. Given this plan, participants should be prepared to do some Z1-2 work on their own to achieve the necessary training time in this zone. We encourage people to have fun with this as your training doesn’t have to be all swim/bike/run. Skiing (downhill or cross country), snow shoeing, mountain biking, hiking are all activities that count!

In addition, you will be able to take advantage of our new altitude chamber and all the advantages that altitude training conveys to an endurance athlete.

Below is the training schedule.

MondayTuesdayWednesdayThursdayFridaySaturdaySunday
REST DAY6:00 am Swim at SAIT6:00 am CT (until May 10)6:00 am Swim at SAIT6:15 am Track at MRU10am Strength

11:15am-1:15pm aerobic ride, alternating with 3 hr Brick starting 11.15am at TCR
9:00-11:00am long run at TCR every 2nd Sunday
REST DAY9:30 am Swim at MRU12:00pm CT and strength at TCR.

From May 17 we move to start at 9.30am
9:30 am Swim at MRU11am run at TCR11:15-1:15pm aerobic ride, alternating with 3 hr Brick starting 11.15 at TCR9:00-11:00am long run at TCR every 2nd Sunday
REST DAY7:00 pm Swim at MRU6:00pm Strength and CT at TCR

From May 17 we move to outdoor brick
7:00 pm Swim at MRU6:15 am Track at MRU or 11am run at TCR11:15-1:15pm aerobic ride at TCR, alternating with 3 hr Brick starting 11.15 at TCR9:00-11:00am long run at TCR every 2nd Sunday

New features for 2016-2017 will include:

  • 2 scheduled lake swims.
  • Entry into the Chinook Triathlon Festival.  Race for all members
  • Wednesday Outdoor Coached Bricks.  Car support by a TCR coach (May 17-July 26) on a looped course.  9:30am, 6:00pm
  • Biweekly Saturday Bricks out of TCR Dec 3 – July 8
  • Biweekly Saturday Long rides out of TCR Nov 12-July 15
  • Biweekly Sunday Runs out of TCR Nov 6-July 16
  • TCR cycling or triathlon kit at a big discount.  $99 for tri shorts, $99 for tri tank, $110 for jersey, $110 for bibs
  • Monthly Friday night social for members and family by TX3 social coordinator
  • Start of season Combine – includes 15min FTP, body comp, Hct/ Hb and Functional Movement Screen
  • Different packages of support, as laid out below

Bronze

$2871 (save the GST if paid in full in Nov)
$319/mo
  • full access to all sessions
  • Nov-July ($16 per session based off 5 per week)
  • team socials
  • 2 VO2’s
  • 1 bike fit
  • 1 Functional Movement Screen

Silver

$3771 (save the GST if paid in full in Nov)
$419/mo
  • full access to all sessions
  • Nov-July ($16 per session based off 5 per week)
  • Individualized Monthly program in Training Peaks Premium
  • team socials
  • 2 VO2’s
  • 1 bike fit
  • 1 Functional Movement Screen

Gold

$4221 (save the GST if paid in full in Nov)
$469/mo
  • full access to all sessions
  • Nov-July ($16 per session based off 5 per week)
  • Individualized Monthly program in Training Peaks Premium
  • 8 Altitude Sessions in TCR’s Altitude Lab (to be used as race peaking)
  • team socials
  • 2 VO2’s
  • 1 bike fit
  • 1 Functional Movement Screen

The TCR tri program offers the best per session value combined with the best flexibility in the City – $16/session and a choice of 15 sessions times per week, making the testing essentially FREE!

Space is limited to just 25 spots so call 403 270 9453 or email info@tcrsportlab.com to register and secure your place with 1 month deposit before they are all gone!

Note that this is a 9 month commitment. Facility fees and testing costs are spread across the duration of the program.

There is a mandatory pre-season meeting 6pm Oct 12th @ TCR – come meet fellow members of the program and hear directly from the coaches details of the season.