Online Training Log

Coach Dorrer Performance TRI Team  membership

Be sure to register for the team to participate in our great classes and clinics. We welcome athletes of ALL levels to join us in training sessions and to participate in local events as a team. The more the merrier!  Members receive, among other things, access to group training classes and clinics, discounts to races and events, as well as discounts on sponsored items.  Annual membership expires 12/31 of every year and is $35. Get your 2019 annual membership here:

Please register for your 2019 annual team membership prior to registering for any 2019 classes or clinics


Fundamentals of Freestyle

Coach Franca hosts this six week clinic that “dives deep” into developing a faster freestyle stroke.  Focus is on kick efficiency, body positioning, catch/pull/finish arm work, and breath timing with rotation.  This class is limited in space and early registration is recommended.

February 24 – March 31
Sunday evenings 7:30pm – 8:30pm
American Univeristy, Reeves Aquatic Center (free parking!)
4400 Massachusetts Ave NW, Washington, DC



Triathlon Swim Coaching

Triathlon Swim Coaching is a swim program for all level of triathletes!  Unlike a master’s swim program, this course is specifically designed to follow a triathlete’s periodized plan to prepare for the type of endurance swimming necessary to compete in long course open water races this spring and early summer.  Triathlon Swim Coaching designs appropriate volume, intensity, build, peak and technique in the microcycles of a triathlete’s annual training plan to ensure the best swim performance possible on race day.  Beginning with the preparation phase of the athlete’s training cycle, the focus of training is to build base and technique of the freestyle stroke, increasing the length of intervals as the season progresses.  When transitioning from the specific preparation phase to the competition phase of training, swimmers will be able to sustain longer intervals at a desired race pace and focus on developing speed.  There are also lots of fun drills and special training techniques incorporated into most swim sessions that make this truly the perfect triathlon specific swim training course.  Start the first leg of your triathlon with confidence!


January 8 – May 23  (No classes March 25 or 28)


6:30am – 7:30am Tuesday and Thursday mornings


Georgetown Prep Hanley Swim Center, 10900 Rockville Pike, North Bethesda, MD 20852


$680 for both days
$360 for one day per week
Drop in $30/session plus team membership


Choose your class

Need a bike, trainer
or accessories?

Call Matt at

All American Bicycles

and he will get you set up!





Classes are coached by Christina Dorrer - a certified USA Cycling coach, experienced cyclist and silver medalist for Team USA in the 2018 Long Course Aquabike World Championship.

Endurance 2 Perform is the foundation of your cycle training for the 2019 season!  Development of a strong base is the key to achieving peak cycling fitness and speed.  These classes are designed by Coach Dorrer to build on each other for optimum performance.

New this year, you have the OPTION to turn your “dumb” trainer into a “smart” trainer or use your power meter to enjoy the class with real power data targets!  Coach Dorrer has arranged a 20% off discount on an annual subscription to Trainer Road ($79/ year) for all class participants.  You can easily download Coach Dorrer’s class plan into your account and ride with your personal power targets during class.  Need to miss a class?  No problem – you can access the class workout to complete on your own time.  Coached athletes can even download weekday workouts from their plan in Training Peaks to use with Trainer Road for accurate training at home all year long.  Specific instructions on this optional addition to the class are provided to registered athletes beginning in November so you can see how easy it is to implement prior to attending.

Once again, we are teaming up with Launch Sport Performance to bring you the best in cycle coaching with the best access to premier sports medicine services!


January 6 - March 17 (no class Feb 17)


7:00 am – Doors open
7:30-9:30 am – Class starts promptly
9:3-9:45 am – Stretch, clean up and option to run after
Doors lock by 10:00 am


Rockville – contact Coach Dorrer for the exact location


Class fee: Early bird special through 10/15/18 – $299

After 10/15/18 - $320
Drop in is $40 on a space available basis



Note: date, time and location subject to change.

What to bring to an indoor cycle class:

  • Your own bike – a road or tri bike is preferred.
  • Bike shoes – assuming you wear clip in cycling shoes.
  • A bike trainer – to set your bike on for stationary riding (not one that you need to plug in). For P2P sessions a computrainer is provided.
  • Towels – you must have one to completely cover under your bike (or a yoga mat) and one for your handlebars.
  • Hydration & nutrition – a MUST!  Bring 2 water bottles and your normal nutrition for endurance events.
  • Heart Rate Monitor – is highly recommended though not absolutely required.  We will train in zones.
  • Trainer Road adapters & ipad/phone – for optional use in Endurance 2 Perform.
  • Other – change of clothes, running shoes and attire.


P2P IS a cycle training class done in-studio on computrainers using a special coaches’ only software that measures and tracks every minute of your workout.  Just bring your bike and get ready to work and sweat!  In this semi-private class, you will learn everything you need to know about power on an individual level.  Coach Dorrer will test and monitor your cycle zones and design power workouts with specific targets for you!  Attend a weekly 1-hour session to build your strength and output on the bike.  Coach will track your stats and make you perform your personal best!  Nothing compares to this type of training on your bike.

Class Schedule:

  • Tuesdays – Jan 8, 15, 22, 29 – Feb 5, 12, 19, 26 – March 5, 12, 19, 26
  • Time Options:
    2:00 - 3:00 pm
    5:30 - 6:30 pm
    7:00 - 8:00 pm

Cost for the session:


Contact Coach Dorrer with your preferred time option and to register.

POWER PROFILE TESTING – what type of cyclist are you?

In Power Profile Testing, you perform 2 x 1 hour sessions to determine your max effort on short, medium and long intervals.  Coach will analyze the information to create your personal power profile and help you understand your cycling strengths and weaknesses.  The information provided can determine if you are best suited for sprint, Olympic or long course racing.  Coach will also provide suggestions on how to improve in certain areas by providing specific weekly workouts.  Information provided by this testing will give you great insight on how to plan and train for your upcoming race season.

2 testing sessions with analysis and workouts:


Contact Coach Dorrer with your preferred time option and to register.


Indoor Winter Track

You can still develop speed on the track this winter and stay warm!  The Indoor Winter Track program is for any level of runner.  Start off together with a dynamic warm up and some drills.  Then, complete an on-your-own workout to do at your pace.  Workouts are provided and are progressive with the objective of improving your 5K and 10K speed – just in time for those sprint and Olympic distance races!  Ladders, short hurdles, bands and jump ropes are also provided so you can mix things up!


Thursdays beginning January 17 – March 21


5:15am – 6:15am


Georgetown Prep Hanley Swim Center,
10900 Rockville Pike, North Bethesda, MD 20852


Drop In: $15




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