Current Program: Spring 2013 RUN and TRI Training Programs
scott says...
As the temps begin to warm and daylight grows, FastForward once again ramps up our offering for all who aspire to perspire this spring. Runners will focus on developing an aerobic base, improving form, and honing foot speed as we prepare for 5 and 10K races including the Bolder Boulder. Triathletes may train with their F4 friends up to six days a week, and/or on their own with the help of their coach, as we run, bike, and swim our way to peak fitness at assorted races in Boulder and Denver Metro. Plan to join us this spring for all the fun!
Spring 2013 RUN and TRI Training Programs Details

Spring 2013 - Train 4 RUNNING or TRIATHLON

RUN Training - March 19th – May 27th

 

RunnerFastForward Sports will produce an outstanding Program for runners of all levels looking to build endurance, strength and speed in order to run goal races from 5K to 10K, including the Cherry Creek Sneak and Bolder Boulder 10K.

Course-specific training schedules are developed and expertly trained coaches then help tailor workouts to a full range of athletes with a variety of experience and goals.  Coaching is provided in-person as well as online, and runners access their workouts, training resources, and message board through FastForward’s simple-to-use and highly educational website.

 

TRAINING

Key workouts are scheduled on Tuesday, Thursday, and Saturday for all runners and may be completed on your own or with others at assorted FastForward group workouts.  Runners of similar ability meet with their coach and pace group once per week in Boulder or Denver, and may also attend up to two additional group workouts each week.  We begin with an invigorating and safe Dynamic warm up, and then are guided through a fun and challenging workout by your FastForward Coach who is hand selected to work best with your respective running ability.  With the support of your fellow F4 athletes, you’ll enjoy a non-intimidating, safe, and results-oriented training atmosphere.  See our Testimonials page and read more about how FastForward has helped so many to achieve their goals.

AppleMark

Group Workout Schedule

Group Workouts are held at trail locations in Boulder and Denver that are most often on soft surfaces and appropriate for the given workout.  Ample notice and locations/ directions are provided through e-mail and the F4 site.  See chart below for primary workout locations; however, note that we will visit additional locations throughout the season as workouts dictate varied terrain, track, etc.

 

Run Group

 

 

Location

Day*

Time

Usual Meeting Spot
Denver Tuesday 6:00 AM Washington Park
Boulder Tuesday 6:00 PM Tom Watson Park
Denver Tuesday 6:00 PM Washington Park
Boulder Thursday 7:00 AM Tom Watson Park
Boulder Thursday 6:00 PM Tom Watson Park
Denver Thursday 6:00 PM Washington Park
Boulder Saturday 8:00 AM Tom Watson Park
Denver Saturday 8:00 AM Assorted Locations

 

*You will select one primary training day when you will meet with your Coach and Group.  You may also choose to attend on the other days whenever you like.

 

Online Communications - In addition to our warm and welcoming group workouts, you will also enjoy ample online interaction in order to best support your training efforts this season amidst your busy life.  Your coach will send a weekly e-mail chock full of enhanced workout instructions, terms clarifications, training tips, and just enough motivation to get you out the door, even if you can’t join an F4 workout that day.  Further, your training schedule will always be just a click away when using our simple workout calendar right from our home page. Here are examples of both below:

 

Email

 

Site

 

Spring 2013 RUN Pace Groups - Pick your Pace Group based on your “reasonably challenging” goal pace/ mile… this spring, not today.  Don’t stress- you will have the opportunity to switch groups in the first couple of weeks if you like.

 

·       FAST (about an 8 minute mile or faster)

·       FORWARD (about a 9 or 10 minute mile)

·       SPORTS (about 11 minute/ mile or slower, or 'Run 4 Fun')

 

Spring 2013 Official RUN Events- The events below will be staffed by F4 Coaches and attended by many other F4 athletes.  Participation is ‘optional’ and it is not expected that you will be available to attend them all.  

 

Bolder Boulder

 

 

Remote Program - We realize that not all of us are able to attend group workouts. With our unique Remote program, you get all the benefits listed above, including a daily schedule, e-mail access to a real coach, and even the chance to attend a few sessions in-person whenever it may be convenient. Limit 3 group workouts per season.

 

Program Fees- Includes an F4 team tee.

  • Early Bird fee is only $169 through February 28th (Save $20).  A credit card processing fee will be added.
  • Remote Online Only Program is $129

Register Now

OR...

Check out the F4 Season's Pass Program here!


TRIathlon Training- Runs (swims and bikes) March 19th through August 18th, 2013

 

 

FastForward Sports will conduct a comprehensive Training Program for triathletes of all levels leading up to a number of ‘official’ peak races this summer including the Mile-High Duathlon Series, Boulder TRI Series (Sprint, Boulder Peak, Boulder 70.3), Without Limits Sprint races, The Rattlesnake TRI, or any other race that you select during our 5-month TRI season.

F4 TRI athletes will train alongside the F4 RUN athletes through tri1.jpgMay and will be fit and ready to run the Bolder Boulder 10K if they choose. Many low-key practice races and time trials are also scheduled along the way, with the guidance of an F4 coach, in order to help dial-in pace and lessen race day anxiety.

Course-specific training schedules are developed and expertly trained coaches then help tailor workouts to a full range of athletes with a variety of experience and goals.  Coaching is provided in-person as well as online, and athletes access their workouts, training resources, and Club message board through FastForward’s simple-to-use website.

See our Testimonials page and read more about how FastForward has helped so many to achieve their goals..

 

 

TRAINING

Overview- TRI workouts are scheduled throughout the week AppleMarkand may be completed on your own or with others at assorted FastForward group workouts.  F4 TRI athletes will choose from up to three group runs per week, a group ride, and multiple group swim workouts (pool and open water), listed on the schedule below.  TRI athletes will meet with their respective TRI Coach and group in-person at least one time per week, and will also be able to attend workouts led by other F4 Coaches.  In addition, athletes will have ample online communication with their Coach and the chance to attend a number of TRI clinics throughout the season with topics such as Transitions, Nutrition, Bike Skills, etc.

Run- TRI athletes will have their weekly in-person meeting with their assigned TRI Coach and group during a RUN Workout on either Thursday morning or Saturday morning.  Here, athletes will be able to discuss all TRI-related questions in a setting well suited to this type of communication.  Athletes are also welcome to attend additional RUN workouts on Tuesdays, Thursdays, or Saturdays led by other F4 Coaches. 

Bike- Key bike workouts will be scheduled three times a week and group rides are led by F4 Staff in Denver and Boulder (Sundays).  When a group workout is not convenient or scheduled, athletes will be provided detailed online instructions and encouraged to complete the workout independently or in small groups of similar ability formed at other workouts or through the F4 Message Board. Group rides begin on Sunday, March 24th, with a mandatory Safety and Skills clinic at the Boulder Reservoir (no cars!).

Swim- Weekly group pool swim workouts will be held on Friday evenings and Sunday mornings in Boulder (Wednesday morning in Denver), and assorted Open Water Swims will be scheduled in Boulder and Denver starting in May. Expertly coached TRI specific workouts will follow a periodized plan designed to peak for F4's goal races. Workouts will focus primarily on instruction for newer swimmers and a combination of instruction and fitness for experienced swimmers. Additional swims will be scheduled throughout the week to be completed on your own at your preferred swimming pool.

 

 

lynnda_bio_photo.jpgOpen Water Swim Practices with Coach Lynnda!

Led by World Class age-group athlete, coach, and 2011 Kona participant Lynnda Best-Wiss, at the Boulder Reservoir (access fees required):

  • Tuesdays in June, 4- 5pm- Beginners Only
  • Wednesdays in June , 4 -5 pm- All Levels
  • Fridays in June, 12 -1 pm- All Levels

* Beginner sessions are for those athletes who know how to swim but are new to open water swimming or are not comfortable in open water. A FastForward coach will be in the water and will swim with you during the Beginner sessions.

* All Level Swims- A FastForward coach will be present at all open water swim sessions to help you with skills like sighting & navigation, changing direction (swimming around a buoy), modifying your pool swim for open water and how to deal with the race start. If you don't have a workout in mind, the coach will give you a workout.

 

 

Swim CoachingSwim Group

 

Pool Access- While FastForward provides swim coaching included with your Program fee, you may need to pay additionally for pool and open water access at FastForward's negotiated discounted pricing.  See details below for both Boulder and Denver programs.

Boulder Swimming- F4 Swim Friday evening at RallySport is FREE the first week of each month (as well as the kickoff on March 22nd).  A very reasonable punchcard may be purchased for other F4 workouts unless you are already a member of RallySport.  Discounted memberships are also available to F4 athletes and their families.

Denver swimming – F4 Swim workouts at the Greenwood Athletic and Tennis Club on Wednesday mornings (6:00 am) from March through May. Purchasing a punch pass or monthly membership required unless you are a member of GATC. Discounted memberships are available to F4 athletes. Beginning Saturdays in May we add an open water session at Chatfield reservoir gravel pond. Saturday outdoor swims at Chatfield go from through mid-August. (COMSA membership required).

Not a Swimmer yet?  Use F4 TRI training and our expert swim coaches to learn how, with no pressure to race until you are confident and ready.  Or, if you want to focus on duathlon, your coach will provide you the necessary adjustments to your training schedule.

 

Group TRI Workout Schedule- Ample notice and locations/ directions are provided through e-mail and the F4 site.  See chart below for primary workout locations; however, note that we will visit additional locations throughout the season as workouts dictate varied terrain, track, etc.

As you can see, there are a LOT of group workouts, and assuming you have a job, family, and/or life, it is not expected that you attend ALL of them.  Try your best to come when you can, but feel free to complete workouts on your own or with F4 friends with the guidance of your coach via e-mail.  See RUN schedule above for optional workouts that you are encouraged to attend in addition to the TRI specific workouts listed below.

 

 

Location

Day

Time

Event

Usual Meeting Location
Boulder Tuesday 4:00 PM
 Open Water Swim- Beginners (June only) Boulder Reservoir- access fee required
Denver Wednesday 6:00 am Group Pool Swim GATC
Boulder Wednesday 4:00 PM
 Open Water Swim- All Levels (June only) Boulder Reservoir- access fee required
Boulder Thursday 7:00 AM Group TRI Run Tom Watson Park





Denver Thursday 6:00 PM
 Group TRI Run Washington Park
Boulder Friday 12 PM
 Open Water Swim- All Levels (June only) Boulder Reservoir- access fee required
Boulder
 Friday 6:30 PM Group Pool Swim RallySport
Boulder Saturday 8:00 AM Group TRI Run Tom Watson Park
Denver Saturday 8:00 AM Group  TRI Run Assorted Locations
Denver Saturday 8:00 AM
 Open Water Swim (starts in May)
 Chatfield Reservoir- COMSA membership required
Boulder Sunday 7:00 AM
 Group Pool Swim RallySport
Boulder or Denver
 Sunday 9:00 AM Group Ride Boulder Cycle Sport or Assorted Denver Locations

 

 

Online Communications - In addition to our warm and welcoming group workouts, you will also enjoy ample online interaction in order to best support your training efforts this season amidst your busy life.  Your coach will send a weekly e-mail chock full of enhanced workout instructions, terms clarifications, training tips, and just enough motivation to get you out the door, even if you can’t join an F4 workout that day.  Further, your training schedule will always be just a click away when using our simple workout calendar right from our home page. Here are examples of both below:

 

Email

 

Site

 

New for 2013... F4 XTERRA Training!

 

OK F4 athletes, you asked for it, and 2013 is the year…..it's time for the FastForward triathlon program to get dirty!   We are excited to introduce an F4 off-road triathlon option for the 2013 season.   You will be training under the guidance of veteran F4 coach, and former pro bike racer Julie Hudetz, who will guide you throughout the season toward our goal race, XTERRA Buffalo Creek on August 24th, as well as the earlier races provided by our friends at Without Limits Productions.  Your training will coincide with the F4 Road Triathlon program with a mountain bike ride on Sundays, instead of a road ride.  You will also have the option of some trail specific coached runs in conjunction with the F4 trail group (starting in June).   This will be a fun, off-road,  F4 experience!   Having previous cycling experience is recommended for this program.  You should be comfortable on bumpy terrain.  The F4 coaches will be helping you with your technical skills throughout the season.   However, if you are brand new to cycling, we suggest you do the Road Triathlon program first before attempting off-road triathlons.   Contact Julie with questions at (JavaScript must be enabled to view this email address) OR sign up via the below link and be sure to select "Boulder: XTERRA Group" when prompted.

 

Spring 2013 Triathlon Pace Groups-  Athletes will be grouped by running ability in order to coordinate best with the TRI RUN workouts led by your Coach.  Each group will likely contain TRI athletes of all ability levels, and therefore your Coach will be sure to tailor advice to your individual needs.

 

  • FAST: I run about 52 minutes or less for a regular 10K
  • FORWARD: I run about 52-60 minutes for a regular 10K
  • SPORTS: I run about 60 minutes or greater for a regular 10K

 

Spring 2013 Official TRI Events: The below events will likely be staffed by F4 Coaches and attended by many other F4 TRI athletes.  All are optional and it is not expected that you will be available to attend them all.

Tri Race Swim

teriTri Race Bike

 

Program Fees- Includes an F4 Team tee.

  •  Early Bird rate is $429 from Feb. 14th to Feb. 28th, then add $20 .  A credit card processing fee will be added.

Register Now

OR...

Check out the F4 Season's Pass Program here!