Zing3 Coaching

New Triathlon Coach

James — Mon, 27 Feb 2012 05:10:22 +0000

Zing3 Coaching is pleased to announce another new coach to the Zing3 team. Gary Wallesen comes to Zing3 Coaching from several years of coaching his own athletes and looks forward to working with you on your racing and training goals.Gary studied education in college and believes coaching and teaching is synonymous. He has been coaching athletes for almost 10 years and it all began when a friend asked for help. Training for the sport of triathlon has become very complex. Training and racing are more than just swimming, biking and running. It takes a coach that is aware of the fundamentals to create custom innovative programs to achieve every client’s goals.Gary believes it is a lifestyle. It is a way of living and most importantly a choice. That choice can be based on anything that drives you. He’s driven by the community of our sport, that chance to be a part of something that challenges us, separates us from normal everyday. His first race was in 1985 at Blue Lake and since then has participated in over 100 events, from short course sprints to Ironman distance; He’ll tell you his favorite is the Half Iron distance. You will see Gary on the Ironman CdA course this year along with a new adventure for him the High Cascades 100 mtb race in Bend.

For an appointment Gary can be contacted at Gary@zing3coaching.com

CdA training camp Sign up

James — Wed, 11 Jan 2012 23:04:51 +0000

Racing Ironman CdA this year. Zing3 Coaching and Summit Performance Coaching and is excited to announce a race course training camp. May 25-28 in beautiful Coeur d’ Alene. Featuring race course rides, runs, core training, swim workouts, stroke development, and two 30 min massages . Space is limited to 20 athletes. Get your spot now.

Price $349 Lodging is not included.

For Camp schedule http://www.zing3coaching.com/?p=367 (subject to change)

It is important that every competitor, especially if you are a parent/guardian, should read this waiver. This waiver is printed on all the online entry forms. If you have signed a paper entry then you will have been directed to this page to read the full waiver. Copies of the waiver will be on display at registration. This type of waiver is standard and is indeed recommended to be in place for all organised events. As the competitor or parent/legal guardian of the entrant(s), I expressly acknowledge and agree that the activities could be dangerous and involve the risk of serious injury and/or death and/or property damage. Therefore I HEREBY RELEASE, WAIVE, DISCHARGE AND COVENANT NOT TO SUE Zing3 Coaching, its event committee, officers, directors, members, volunteers, employees, agents, sponsors, other participants, operators, officials, any persons in any restricted area, advertisers, owners and lessees of premises used to conduct the event and each of them, their officers and employees, all for the purposes herein referred to as “releases”, from all liability to me, my personal representatives, assigns, heirs, and next of kin for any and all loss or damage, and any claim or demands therefore on account of injury to me or my property or resulting in my death, whether caused by the negligence of the releases or otherwise while I am in or upon the restricted area and/or competing, officiating, in, observing, working for, or for any purpose participating in the event and whether caused by the negligence of the releasees or otherwise. I further expressly agree that the foregoing release, waiver and indemnity agreement is intended to be as broad and inclusive as permitted, that if any portion thereof is held invalid, it is agreed that the balance shall, notwithstanding, continue in full legal force and effect.

Welcome Wild Canyon Games

James — Mon, 28 Nov 2011 18:51:20 +0000

Welcome Wild Canyon Games racers. Zing³ Coaching is excited to be coaching service of the Wild Canyon Games. What comes to mind when you hear the Wild Canyon Games slogan?

Here at Zing³ Coaching it sounds alot like fun. As an endurance coaching business we know very well that limits are meant to be challenged and overcome. Whether this is your first time competing in the Wild Canyon Games or you are a seasoned veteran we have a team or individual coaching program for you. In additional to coaching programs we are offering clinics ranging from triathlon training to geo-caching to mt.biking and cyclocross to prepare you for the best games possible.

Team pricing includes workouts each leg for entire team. Workouts will be posted online under team account. Custom team coaching packages available.

Sample online workout

Team coaching per month $350

Individual coaching package per month $125 ( Wild Canyon
racers 25% off)

Team group personal training packages $100/hour

When I am I ready to do an Ironman

James — Fri, 11 Mar 2011 07:34:56 +0000

Becoming an Ironman is a dream that many have, however only few follow. Are you one of those few that will hear their name being called out at the finish line? You are now an Ironman. You have taken the first step in making that dream come true.

The first thing I ask my Ironman clients is: Why do you want to do Ironman?

I believe this is the most important factor in whether or not you are ready to do an Ironman. It does not matter if you have done a triathlon before or you have more than you can count. I have coached 1st year athletes to stay at home soccer moms looking for something more in life to Ironman finishes. The reasons varied for each person ranging from this has been a life long dream to I wanted the biggest, baddest goal out there. Once each client becomes clear on the end result of becoming an Ironman the rest will take care of itself.

Have you ever been so clear and determined to do something that nothing stood in your way? Think about a child getting a cookie from a counter top. They will make complex engineering structures out of kitchen furniture risking life and limb to get that cookie. I am not suggesting that everyone is able to complete an Ironman. I am saying that only the committed are able to hear there name being called at the finish line.

So the question remains: When I am ready to do an Ironman?

Ten ways to know if you are ready to do an Ironman.

10. Your wardrobe contains more Spandex and Lycra then casual or dress clothes.

9. When someone asks if you workout at 5 am or 5 pm and you say both.

8. Your weekly grocery list includes Lava salts and Malto.

7. Disneyland is replaced with a 10 day training camp in Palm Springs.

6. If you are calling in sick on sunny days to get a long training brick in.

5. You are watching your kids sporting events from your trainer on the sideline.

4. Business meetings are conducted from the bike, on a run, or at the pool.

3. If your swim yards in a week exceeds the number of calories burn on the biggest loser.

2. 10 hour recovery weeks feel a vacation.

1. You have your training zones taped to your headboard.

All kidding aside the Ironman race is attainable by most anybody with a strong commitment and desire to succeed. With any big risk come amazing rewards. If Ironman is what you want to do, then do something about. Most races fill up a year in advance and require planning. If Ironman is what you want contact us and we can make it a reality for you. You don’t need to have been racing X number of years with a progression of races under your belt. With the right coach and plan all that will take care of itself. All exercise carries inherent risk and should be handled with care. If you have physical limitations conduct your doctor before starting any exercise program.

With that be said there is a difference between participating and racing. If Kona is your goal then a more detailed racing resume may suit you best. Choose which one you are looking for and go for it.

Remote Swim Coaching

James — Sun, 27 Feb 2011 05:46:54 +0000

Zing3 Coaching is committed to providing new and innovative coaching programs.

New to Zing3 Coaching is remote swimming analysis. By using video technology Zing3 is able to provide feedback to your swimming stroke. Being efficient is key to having a great swim time. Swimming is more a sport of technique than pure fitness.

Ever try to push a box up hill?

This could be you swimming. Now imagine doing that same exercise downhill with a ball. Welcome to Z3 swimming.

We are here to create your most efficient swim stroke and body position to save energy and produce faster results. Breaking down the swim stroke in different phases we are able get the most coached swim session.

Underwater filming is being offered at ClubSports by appointment. For a limited time for only $40 members/$55 non-members.

Remote submission with email feedback. $35

Remote submmission with email feedback, and coach phone call $60

Contact James@Zing3coaching.com for in person filming appointment.

Z3 Running Coaching

James — Sat, 26 Feb 2011 17:28:59 +0000

If running is your passion allow Zing3 Coaching to take you to your next level. Zing3 Coaching designs individualized coaching programs to meet the demands of your running passion and race. We are very excited to announce the newest coach Ronda Sundermeier. Being an active ultra-endurance runner she has the experience and passion to bring you to the finishline of your running event.

“The longer I run the smaller my problems become” unknown

How many times have you rushed to get a run in with the world falling down around you, only to come back with clarity and clear focus? All of Zing3 coaches have this same passion for running and coming up with clear and focused goals for each of our runners. Using proven training principles combined with new innovated training techniques Zing3 is always looking for the best coaching plan and options for you.

If this is the year you want to do that first marathon, post a PR or go real long for a 50k we have a coach for you. Allow yourself to believe anything is possible and leave the how to up to us. This is where we excel. What stops most people from dreaming is the how to. Our coaches have the knowledge and experience to get you to your dream. Set up an appointment to meet our coaches and come prepared to shoot for the stars.

Areas of training focus are:

Functional sports specific weight training
Running economy improvement
Metabolic Testing ( Vo₂, resting)
Lecture topics and handouts
Mental focus

Set- up fee $150 includes account set on web based coaching and trainig log. Field assessments for swimming, running and cycling.( Six month minimun)

New Running Coach

James — Fri, 25 Feb 2011 17:51:40 +0000

If running is your passion, allow Zing3 Coaching to take you to your next level. Zing3 Coaching designs individualized coaching programs to meet the demands of your running passion and race. We are very excited to announce the newest coach Ronda Sundermeier. Being an active ultra-endurance racer she has the experience and passion to bring you to the finishline of your running event.

“The longer I run the smaller my problems become.”

How many times have you rushed to get a run in with the feeling that the world is falling down around you, only to come back with clarity and clear focus? Zing3 coaches share this same passion for running. We come up with clear and focused goals for each of our runners. Using proven training principles, combined with new innovated training techniques, Zing3 is always looking for the best coaching plan and options for you.

If this is the year you want to do that first marathon, post a PR or go real long for a 50k we have a coach for you. Allow yourself to believe anything is possible and leave the “how” up to us. This is where we excel. What stops most people from dreaming is the “How?”. Our coaches have the knowledge and experience to get you to your dream. Set up an appointment to meet our coaches and come prepared to shoot for the stars.

Bio:

Growing up in the small town of Bend Oregon fostered my passion for the outdoors. Spending all of my youth downhill skiing and preparing for the downhill ski season led me to running. I would run to stay in shape. I fell in love with the ease of movement that running offered and as an adult it became my prime athletic outlet. Starting with shorter events, 10K and half marathons I jumped to marathons in my 20’s. Training and racing marathons became my passion and after finishing well over 25 marathons I craved the next step. I fell into trail running in my 30’s. I would use the trails to train for marathons. Trail races began to pop up on the running scene but they were longer than 26.2 miles and that became my next challenge. I dove in with both feet. The feeling of running on dirt up and over mountains is the most amazing adventure and offers such a sense of accomplishment. After one ultra-marathon I was hooked. The Columbia River Gorge and Mount Hood Wilderness are my training grounds along with Forest Park during the winter months. I do however keep my speed by racing several road races every year.

My favorite distances are 50M and 100M events. Both are races of their own kind with one being far more of a mental challenge. I have participated in ultra-events all over the US. I have a few wins and many top 3 finishes. I obtained one of the coveted top 10 spots at the Western States 100M two years in a row. To really test my endurance I completed the Grand Slam of ultra-running in 2007 at 40 years old posting the 3rd fasted cumulative time for the history of the event. The Grand Slam is made up of 4 of the oldest 100 mile events in the US, Western States 100M, Vermont 100M, Leadville 100M and Wasatch Front 100M. All four races are held 3 weeks apart. Now with 22 100M races the passion still burns and my desire to push myself continues.

In 2011 I will take one the Leadwoman which consists of 5 events in 5 weeks. The events include the Leadville Marathon, Silver Rush 50M, Leadville 100M Mountain Bike, the Leadville 10K and the final event will be the Leadville 100M Run. When I am not running I am taking care of my family and spending time in the weight room to compliment my sport.

For an appointment Ronda can be contacted at ronda@zing3coaching.com

CdA training camp

James — Thu, 10 Feb 2011 23:34:53 +0000

*Bike changes for 2012. If you raced in the past this will be a great opportunity to get on the new course. Coach James is a 3 X CdA finisher.

3 nights $349 plus lodging

Schedule of events.

Friday night

Swim Kroc Center Pool. Swim Stroke work and swim workout 3600-4000 yards

Saturday

Core training session

Breakfast

85 miles with TT

Before dinner 6 mile

Roller session

Dinner

Sunday

swim Kroc center. Swim Stroke work and swim workout 3600-4000

Breakfast

Core training session

1 loop bike course with short hill repeats

Relax

Monday

Optional bike

13-18 mile run course

pm head home.

Cycling Playlist

James — Wed, 19 Jan 2011 07:01:16 +0000

Looking to get a head start on this weeks workout. Come back every week to see what ride is planned for the week. Hopefully you will enjoy the ride and start looking for your favorite ride. Just be careful what you wish for as the songs may remain the same with a new course picked out. Each ride is named for a portion of the ride.

Week Of 1/24

Name of ride: American Hero

Description: Big Chain ring climb, Multi stage Tempo, fast runs

Warm up

A little less Conversation-Hill warm up

It’s going down- False Flat

The Pretender- Intervals

Got the Groove- Multi stage tempo

The Pass portal-slow recovery climb

Rehab-steady climb

Candyman- up tempo climb

Air- flat run

It’s not over-early stage climb

Alive- big chain ring climb

Pile driver-Decrease tempo climb

Sin- PAIN CAVE

Cooldown

Training Tips for off season training

James — Wed, 19 Jan 2011 04:05:03 +0000

Training Tips for endurance athletes. There is always more than one way to do something, here is a place to discuss different training tips for each phase in a training program. The off-season and base training period of any training program can quite possibly be the difference in reaching your goal or PR and not. For this is when you create your engine to race with. Ten tips to a successful off-season and base training period.

Base training: Building Aerobic strength, Core conditioning, Skill development, Preparing the body for the next stage.

Take time away from your sport. If you are a cyclist get in some swimming, or running to allow your cycling legs some rest before base training. The same for runners have fun on the bike or pool.
Restart or start a weight training program to address your hips and core. Be sure to look for exercises that will contribute to your sport. Hire a trainer that specializes in endurance athletes.
Plan your race season and your A or most important race. Selecting other races to support your goals is a great way to keep focused on the prize. For those racing a series pick a time to peak and plan your race season around that.
Hire a coach or get a training program. This is the best way to stay on track to reaching the starting line and finishing the race. Having coach is like placing a spotlight on your training and identifying the blind spots. By analyzing your training and race results adjustments can be made.
Trust your coach or training plan. It is important to have a coach that responds to your questions and concerns. If your coach or training plan doesn’t work for you find one that does. It may feel like a leap of faith however you have to believe in the end result.
At the start of any training plan an assessment needs to be done to establish your training zones. These zones prescribe the efforts you should be training in. If you train with power a power test should be conducted to establish power zones. Plug these zones into the training plans you are using. If you are being coached these are the training zones in each workout.
For winter training environments an indoor trainer or treadmill may be you only option. Use this equipment for steady state exercise. It is a great way to control intensity and build a strong base. Keeping in mind that you are working primarily in lower training zones with short efforts in higher zones.
One of the most common mistakes in training is to go hard on your easy days and to go easy on your hard days. Remember what training period you are in. Your team or training buddies may be in a different training period.
Find a training log you like to use. Workoutlog.com and TrainingPeaks are two great online training logs. This will be valuable feedback for your coach or you to review.
Work on off season limiters. The parts of your race that needs the most attention. Working on your swim stroke with a coach or masters program. If your bike needs work, look at getting a bike fit or cycling drills on the trainer.

Most endurance athletes set racing goals several months to a year in advance. Staying focused can really be a challenge. Next tip will addressing race teams and training groups. Enjoy the process; keeping in mind you will be training far longer than you race.