| TRIathlon Training- Runs (swims and bikes) March 15th through June, July, or August. FastForward Sports will conduct a comprehensive Training Program for triathletes of all levels leading up to a number of peak races this summer including the |
Mile-High Duathlon Series, 5430 Series (Sprint, Olympic, and Half IM), and Triple Crown Series races. Participants will also use FastForward’s TRI Training to help prepare for Danskin, Tri for the Cure, or any other triathlon that they select. F4 TRI athletes will train alongside the F4 RUN athletes through May 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 your F4 coach, in order to help dial-in your pace and lessen race day anxiety…| NOT A SWIMMER? Join our F4 Duathlon Program and receive all the benefits listed below without the swim schedule or swim workouts. Your training schedule will be adjusted to provide a bit more bike/ run focus, so you won’t get off that easy after all? Target the 2008 Mile-High Duathlon Series |
| NOT A ROADIE? Join our optional XTERRA sub-program and receive all the benefits listed below with off road biking, running, and… uh, swimming too! |
TRAINING
TRI workouts are scheduled throughout the week and 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, two Group Rides, and one Group Swim Workout, listed on the schedule below.
TRI athletes will meet with their respective TRI Coach and Group in-person one time per week, and will also be able to attend workouts led by other F4 Coaches. In addition, you will have ample online communication with your 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 TRI Coach and Group during a RUN Workout on either Thursday evening or Saturday morning. Here, you will be able to discuss all your TRI-related questions in a setting well suited to this type of communication. You will also be welcome to attend additional RUN workouts on Tuesdays, Thursdays, or Saturdays led by other F4 Coaches.
Bike- Key bike workouts will be scheduled twice weekly and led by F4 Staff in Denver (Wednesdays) and Boulder (Sundays). When a group workout is not convenient, you will be provided detailed online instructions and encouraged to complete the workout on your own or in small groups of similar ability formed at other workouts or through the F4 Message Board.
Swim- Weekly group swim workouts will be held on Friday evenings in Boulder and Denver. Expertly coached TRI specific workouts will follow a periodized plan designed to peak for many goal races. Workouts will focus primarily on instruction for newer swimmers and fitness for experienced swimmers. Additional swims will be scheduled throughout the week to be completed on your own.
F4 Swim workouts at RallySport or Greenwood Athletic Club are FREE for all F4 TRI athletes!
Group Workout Schedule
Group Workouts are held at various locations in Boulder and Denver that are appropriate for the scheduled training session. Ample notice and locations/ directions are provided through our Home Page- Events Calendar.
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 at other times…
| Location | Day | Time | Event | Usual Meeting Location |
| Boulder | Tuesday | 9:00am | Group Run | Tom Watson Park |
| Boulder | Tuesday | 6:00pm | Group Run | Tom Watson Park |
| Denver | Wednesday | 6:00pm | Group Ride | Denver - assorted locations |
| Boulder | Thursday | 7:00am | Group Run | Tom Watson Park |
| Boulder | Thursday | 6:00pm | Group TRI Run | Tom Watson Park |
| Denver | Thursday | 6:00pm | Group TRI Run | Washington Park |
| Boulder and Denver | Friday | 6:00pm | Group Swim | RallySport or GAC |
| Boulder | Saturday | 8:00am | Group TRI Run | Tom Watson Park |
| Denver | Saturday | 8:00am | Group TRI Run | Goodson Recreation Center |
| Boulder | Sunday | 9:00am | Group Ride | Colorado MultiSport |
Spring 2008 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 50 minutes or less for a regular 10K • FORWARD: I run about 50-60 minutes for a regular 10K • SPORTS: I run about 60 minutes or greater for a regular 10K |
Spring 2008 Official TRI Events: The below events will 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?
• March 15th- Spring Orientation Expo
• March 17th- Training Begins
• March 29th- FastForward 4-Miler (FREE for F4 Spring Athletes)
April 20th- Earth Day 5K; Bolder Boulder Qualifier
• April 27th- Cherry Creek Sneak 5M; Bolder Boulder Qualifier
• May 10th- Barkin’ Dog Duathlon
• May 18th- Summer Open Sprint TRI
• May 26th- Bolder Boulder 10K
• June 5th to August 7th- Stroke & Stride Series (on selected Thursday evenings)
• June 7th- Big Sky Duathlon
• June 8th- Rocky Mt. ½ Marathon or Women’s 8K
• June 15th- 5430 Sprint Triathlon (will sell out before training starts, so sign up soon!)
• July 12th- Cabbage Head Duathlon
• July 20th - Boulder Peak Triathlon
• July 27th – My Way or the TRI Way
• August 10th- 5430 ½ Ironman
• Sept. 6th- Oktoberfest Sprint TRI
