JanuaryMEMBER MEETING

WHO ARE WE?

WHY ARE WE HERE?

MISSION STATEMENT

The Golden Gate Triathlon Club serves multi-

sport athletes of all ages and abilities in and

around San Francisco, enabling them to

achieve their athletic goals in a stimulating,

supportive and sociable environment.

Swim Bike Run Fun

THANK YOUMichael Speigel (President)

Christina Nosek (Ex-Efficio)

Amy Shaw (Secretary)

Wacey Turner (Run)

Krista Gager (Gear)

Kevin Greenland (Social)

Lindsey Thurman (Membership)

GGTC 2013 MEMBER OF THE YEAR

Picture of the Month

Time t

o

*Winning big is a relative term

MEMBER BENEFITSRACE DISCOUNTS

HITS Napa Valley

TriCal races (Wildflower)

USA Productions races

Vineman Monte Rio

Santa Cruz Triathlon

Big Kahuna Triathlon

GGTC EVENTS

January Kick-off partyMonthly Thirsty ThursdayMonthly Member MeetingsWednesday Track workoutsWildflower Training Weekend (April 4-6)Wildflower Race WeekendBig Kahuna/Santa Cruz TrainingMid Week Hill Repeats Workout (April – August)Weekly Group Training: Swim, Bike & RunVineman Run Aid Station #4 (Both 70.3 & Full Vineman)And a whole lot more…

2014 BOARD OF DIRECTORS

Photo Credit: From the movie “Doctor Strangelove”

GOLDEN GATE TRIATHLON CLUB PROGRAMS

2014 AMBASSADOR TEAM

John DahlzTommy EvansGeoffrey FarrellDuane FranksNeil FraserKrista GagerHope GelbachJim RothAlex Sigal

Tammy MoserAshley RelfStephanie SchmotterMichael SpiegelEd SwansonClement TussiotKari WhiteBrice WinklerJeff Wong

MISSION STATEMENTA member of the Golden Gate Triathlon Club Ambassador Team is someone who embodies the competitive spirit of triathlon, displays leadership, integrity, club spirit, and positively influences athletes for the betterment of the membership, the community and the sport.

TRACK WORKOUTS(WED, 6:45 – 8:00 PM @ KEZAR STADIUM – 2.5.2014)

Top 10 Reasons to Attend:1. Included in your GGTC Membership!

2. Open to all experience levels

3. TAG/HIT/IM integrated!

4. All distances supported (Sprint, Olympic, 70.3 & 140.6 distances)

5. Locations: Kezar Stadium, Strawberry Hill, Baker Beach, & Presidio

6. Pace assessment → individual paces for track → pace groups → reassessment

7. Early season: run technique, terminology, strength/core

8. Occasional post track socials

9. Personal touches –

• New or returning after a long break? Contact Coach Dorette! dorette@trifiniti.com• Coaching on taper/recovery, technique, nutrition, & injury prevention/ recovery.

10. GGTC Run Director and Track Coach are committed to you having a high level of experience and accomplishment – you get the results you want and expect!

Coached by Nate Helming

Strength & Conditioning

Foundation skill development, mobility, strength, power, and speed in addition to cardio-respiratory endurance and muscular endurance.

Plans patient long-term approach towards athletic development, balanced with specific short-term objectives.

Focus On the big picture goals and on the short term objectives that get athletes closer to those goals.

“Un-injury” understand the root cause of most sub-acute injury and how to self heal.

Balance enjoy yourself and the training process.

Discovery Training is a process of self-discovery and of betterment. Competing and training in sport should make us better at our jobs, and better in our personal and family lives rather than take away from those things.

BeginnersSprint/Olympic RegularsKona QualifiersUltra Marathoners

TAG (Tri & Give)Train for Wildflower Olympic!Coached by Neil Fraser

TAG Information MeetingWednesday, February 12th @ 6:30pmSports Basement - Presidio

Kick-Off Meeting/SocialThursday, February 20thLocation TBD

First WorkoutSaturday, February 23rd @ 9:00amLocation TBD

Train for Wildflower Long Course!Coached by: Ashley Relf

Half-Ironman Training

HIT Information Meeting Thursday, January 30th @ 7:00pm Sports Basement - Presidio

Program Starts Monday, February 10th

Race Day Saturday, May 3rd Lake San Antonio, CA

IRONMAN GROUP TRAININGTHE COACHES: 37+ years combined experience coaching & competing at Ironman. IM group training since 2004.

‒ Duane Franks, MS Kinesiology, IM & Ultraman Hawaii World Championship‒ Dorette Franks, BS Dietetics, Team USA/ITU WC, Ultraman Canada

YOU: IMCDA, IMLP, IMCD,IMLT, IMAZ, IMCZ +Start: Optional early start for all training into Wildflower LC

‒ IMCDA/Nice February 3 → Wildflower → IMCDA 21 wk. $525‒ IMLT April 7 → IMLT Training Weekend+ → IMLT 24 wk. $600‒ IMAZ/Coz/FL June 16 → Big Kahuna → IMAZ/Coz/AZ24 wk. $600

Group training with and individualize approach‒ Individual pre season + IM race strategy consultation‒ Monthly training review/individual check in’s + access to coaches‒ Threshold assessments for individual HR, power & pace zones‒ Daily workouts on Training Peaks platform (3 levels)‒ Monthly coached group training + weekly integrated GGTC Track ‒ Periodized strength training‒ Discounts on Power Cycling, Nutrition Services and Sponsor Benefits

Clinics‒ Base Phase & Race Specific Sports Nutrition (2 clinics)‒ Mental Training‒ Open water/cold & altitude adaptation‒ IMLT Course Preview Training Weekend (Aug 1 – 3) info@trifiniti.com

“My coaching with Trifiniti was critical to keeping my training on track and taught me how to race, how to fuel, and most importantly how to train smart.”

~ Kevin Brown, Real Estate Developer, father to be of twins (Ironman Whistler 2013)

Thank you!