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Message from Dwight
Triathlon Training Tip
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Message from Dwight
Dwight Sandvold
Hello and welcome to FAST. I look forward to working with all of you and increasing yours and my knowledge as we grow your Personal or Triathlon Training. Thank you for joining the FAST family.
 
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Issue: # 4 1/2009

Message from Dwight 
 
Dear Fellow Multisport Enthusiasts ,


Welcome to our January FA.S.T. Multisport Newsletter. We hope your Christmas season was rewarding and filled with activity. As of this writing it is about 5 degrees and riding outside would be impossible; however as Multisport athletes/runners we are accustomed to getting creative in an effort of continue purusing our passions. As a result we have created a variety of off-season activities. If you haven't come to one of our Computrainer classes at the Bicycle Doctor do so soon. There is no better training per unit of time for the bike. You will learn the correct wattage or intensity at which to train. You will also enjoy the company of others. Call the Doc at 965- 4144 for class time and to register. 
 
On January 31st and February 1st FAST will be a major part of what will prove to be the place to be: the 2009 Great Lakes Multisport Expo. (www.racefund.org) Seminars, and Technical sessions will fill the days. On Saturday morning at 8:00 be a part of "Optimal Multisport Off season Training. " This 2.5 hour, hands on session will teach you the best strengthening/performance exercises for running, biking and swimming. Come prepared to participate! Register at www.fastandyou.com Also on Saturday at 3:00 Dwight will present a dry land swim clinic - drills, and tips to increase flow and confidence. At 12:00 on Sunday- we will present Triathlon 101- Everything you need to successfully complete you first triathlon. Vendors featuring all the latest gear will fill the Expo Center at Wisconsin State Fair Park. Hope to see you there.
 
February 20-22 - Dwight will be Co-Coaching a 3 day Triathlon Training Camp in Green Bay through Midwest Sports Events. Participants will have their swim and run videotaped, participate in bike training classes and have their fit evaluated and learn from experienced degreed coaches as we explore training, competing and recovery. Space is limited so register soon! Registration includes meals and free entry into a 2009 MSE race Go to www.midwestsportsevents.com

Dwight
Multisport Training Tip                                                    # 4
 
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F.A.S.T. Multisport Tip
 
How is your swim training going? This is a timely question as now is the time to be working on swim technique. Entry, head position, reaching, hip roll, body position, kicking with legs together, stroke rate all can be worked on separately to provide the ability to swim faster or swim the same speed with less error. (One way to be a better biker is to be a better swimmer) 
 
As I work with triathletes in the pool a frequent effort is lifting the head as they breathe. Remember that each inch you lift your chin your feet sink four inches. This makes you a plow! Strive to keep one goggle and one ear in the water every breath. Pick one form flaw to work on and do so each swim workout for 1-2 weeks. By spring you'll be out of the water with energy to spare!
 
Use the attached coupon on a swim session or bike test. Call or email at 262-719-7893 or dwightsandvold@yahoo.com
Sincerely,
 
Dwight Sandvold
FAST - Fitness and Sports Training
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Present this coupon and receive 10% off any Personal Training Session or Triathlon Training Service.


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