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Friday – Taper swim

Enclosed you will find Fridays swim practice: Taper Swim – Ironman Boulder Warm up: 300 free – focus on distance per stroke 200 pull – paddles no buoy – focus ...


Cycling Tips

Group Cycling Tips by Please review the following, keep these tips in mind the next time you go out to ride with a group. Be cautious of cars approaching ...


This weeks birthdays

We like to wish the following persons a HAPPY BIRTHDAY ( week 22 ) May 23: Tom Leroy Ericksen Teaira deCiantis May 25: Shawn Tofte’s Simon Cosham May 27: Steve ...


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Rice Smoothie recipe

This Smoothie works best immediately after a bike ride. Add ice to ...
TRI CRUISE 2016 web header

Tri Cruise 2016

Tri Cruise December 16-19 , 2016 TRI CRUISE 2016: IGNITE, ENERGIZE & ...

Avoiding hidden sugar

Almost all flavored yogurts contain added sugar. A little sugar in your ...

Latest News

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Order your uniforms today!

Prima Top/ men & women: $92.30 Prima Shorts/ men & women: $92.30 Rio Top: $109.20 Rio Shorts: $109.20 To order contact: Andre Bennatan Kiwami Triathlon 222 E Wisconsin Ave Suite 15 Lake Forest, Illinois 60045 USA (224) 544- 5034 Email:

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Oh Mary! 18/15/12/9

8/2/2016 Warm up: 400 meter easy run 10 walk out push ups 10 ups and overs 10 high kick toe taps AMRAP – as many reps as possible  (6min) 10 knees to elbow 10 TRX rows jump squats Main set: 18/15/12/9 reps Thrusters Alternating lunges Hand release push ups ——- 100 meter sprint——- Repeat Core […]

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Strength Build Power

Build Power! There is a lot of research showing the High intensity strength training can improve power, strength and economy on all three sports. Many people will hit the weight room and hit stationary machine and exercises that do not give you any axial load and/or doesn’t provide any power/explosive benefit of it. Also, you […]

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Thursday Bike Trainer Session

Hello Team, We are shooting for 2.5 hours tomorrow. Make sure you bring enough nutrition for the ride. Starting at 5 am! You can do it!

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Core 20/10

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Base Period Week 1- 1

Monday, January 4, 2016 Base Week 1 – 1 As we have completed the pre period in the month of December, we are ready for the base period. The base period is the most critical for long distance training. It is during this time of the year that the athlete develops the three most important […]

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Testing You cant improve what you don’t measure. As Triathlon is a multi-sport, you have to master three sports. Where people are often guilty of training for months on end without ever really knowing if they’re improving. This is where fitness testing comes in. Whether you’ve trained hard or not, there’s no hiding away from […]

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Week of August 17 – 23, 2015

Congratulations to all of the athletes who raced this past weekend at Timberman 70.3: Zachary Sinnott Grant Sinnott I am proud of you. Your hard work has paid off! Power Play I always love reading an article when it explemplifiues and supports what I preach.  If you’ve ever sprinted to the finish of a 5k, you […]

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CFL Tri Club News – May 28 – 31, 2015

Countdown to races!  Heartland Triathlon – Sebring, FL – Youth Championship – June 20 – 21, 2015 – Huntington’s Disease Triathlon – Club Championship – July 26, 2015 Registration: Clydesdale and Athenas National Championship – June 14, 2015 Six Gap Century Ride – September 27, 2015  We are going to be doing a […]

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2nd Earthquake Hits – Nepal (Save the Children) Hi everyone, As you are aware, I am racing Ironman Texas in 5 days. I am really looking forward to it. However, if you weren’t aware, The unthinkable has happened – a second major earthquake, this one estimated to be magnitude 7.1, struck Nepal early this morning. Devastated communities, still reeling from the April […]

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