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2011 New England Triathlon Symposium
Author Last Post
Saturday, January 15th from 7:00 a.m. to 8:00 p.m.
Fitchburg State College in Fitchburg, Massachusetts
7-8 | Check-In and Introduction
Fresh fruit, bagels, and spreads from Whole Foods Market and Daily Bagel Cafe
will be available.

8-9 | Lessons Learned from the Pros
Tim Crowley
TC2 Coaching
• Lessons learned from coaching pros
• Key approaches to planning your race schedule
• Key approaches to planning your training year
• Recovery and injury-prevention secrets of the pros
• How to wisely incorporate high-intensity workouts into your training

9-10 | Stop Chasing Your Pain
Mike Roberts, MPT
Central Massachusetts Physical Therapy and Wellness
• Case studies of injured triathletes
• Fundamentals of healthy movement
• Key treatment methods for common injuries sustained by triathletes
• Innovative techniques to overcome common healing obstacles
• Key injury-prevention strategies
2011 New England Triathlon Symposium:
Four Seminars
Four Hands-On Clinics
Two Small-Group Workshops

• The latest therapeutic tools available to triathletes

10-11 | Training Strategies for the Time-Squeezed Triathlete
Jason Gootman, MS and Will Kirousis
Tri-Hard Endurance Sports Coaching
• How to use high-intensity workouts as the key time-saver
• How race-specific long workouts make you faster and save time
• How to efficiently incorporate strength training
• How to efficiently incorporate supplemental workouts
• How to balance swimming, cycling, and running for maximum improvement
• Indoor workouts that reduce workout time and add flexibility

11-12 | Nutrition Science: Applications for Triathletes
Jeff Godin, PhD and Tammy Godin
Blackstone Valley Human Perormance
• Anatomy of the gastrointestinal tract
• Digestion and absorption of protein, fat, and carbohydrate
• Factors affecting gastric emptying and nutrient absorption
• Key applications for triathletes racing at every distance
• Key strategies for avoiding gastrointestinal distress
12-1 | Lunch
Complimentary lunch vouchers will be available to the Fitchburg State College
dining hall. You are also welcome to bring your own lunch.
1-7 | Hands-On Clinics and Small-Group Workshops
You’ll be placed in a small group and rotate through each of the following hourlong
clinics and workshops.
For the swimming and running clinics, there will be four coaches coaching in
each clinic to ensure a very low athlete-to-coach ratio (maximum of four to one).
Session 1 | Swim Well: Keys to Consistently Good Technique
Will Kirousis, Tri-Hard Endurance Sports Coaching
Jacki Hirsty, SwimSmart
Craig Lewin, Endurance Swimming
Bill Steele, Breakwater Sports

You will be in the pool, doing drills, and receiving instruction during this clinic.
You will learn:
• How to refine your body position for ideal hydrodynamics
• How to Improve your body rotation for increased power
• How to establish and maintain a powerful pull and efficient recovery
• How to sight to help you swim straight and true during race swims
• How to deal with the contact of a race start
Session 2 | In the Zone: Power-Output & Heart-Rate Testing for Triathletes
Tammy Godin
Blackstone Valley Human Performance
You will be on your own bike riding on a CompuTrainer during this clinic and you
will perform a graded exercise test to gauge your current cycling ability.
Personalized intensity zones (for both power output and heart rate) that you can
use in your training will be calculated for you based on your test.
Session 3 | Run Well: Keys to Consistently Good Technique
Mike Roberts, MPT, Central Massachusetts Physical Therapy and Wellness
Jared Gell, Competitive Instinct Multisport
Mark Murray, Shrewsbury High School
Kathleen Wanat, Notre Dame Academy
You will be on the indoor track, doing drills, and receiving instruction during this
clinic. You will learn:
• Four must-do running drills to improve your economy
• How to successfully incorporate running drills into your training
• Is barefoot running (or running in minimalist running shoes) for you?
Session 4 | Get Strong: The Best Strength Exercises for Triathletes
Jason Gootman, MS
Tri-Hard Endurance Sports Coaching
You will be in the weight room, doing exercises, and receiving instruction during
this clinic. You will learn:
• Effective warm-up exercises that also promote alignment and mobility
• Multi-joint, integrated strength exercises that every athlete should be doing
• Single-leg exercises for powerful cycling and running
• Key pushing and pulling exercises to develop useful upper-body strength
• Challenging, dynamic total-body exercises for true “core strength”
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