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Coach Dorrer Performance TRI Team Club membership

Do you have your Coach Dorrer Performance TRI Team Club membership yet?  Be sure to register for the club to participate in classes and clinics. Also, please make sure that your USAT membership is up to date since all classes are sanctioned by USAT.  Membership expires 12/31 of every year and is $25. Get your 2018 annual club membership here:

USAT membership

ALL clinics and classes are sanctioned through USA Triathlon. You must have an annual USAT membership to participate in any classes and clinics. You will be asked to provide proof of membership (either your card or receipt) and your ID before participation in the first class or clinic. You can register for your USAT membership here:

http://www.usatriathlon.org/membership-services/join-or-renew.aspx

***All classes are designed to help you PERFORM your best on race day!***

SWIM TRAINING

SWIM 2 PERFORM℠

A coached swim program specific for triathletes of all levels!

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.  Swim 2 Perform℠ 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!

Class Schedule:

  • January 9 – May 24 
    (Due to pool closure or spring break, there are no classes on 3/27, 3/29, 4/3)
  • 6:30 – 7:30am Tuesday and Thursday mornings
  • Georgetown Prep Hanley Swim Center, 10900 Rockville Pike, North Bethesda, MD 20852

Cost:

  • Both days - $740
  • Tuesday only - $380
  • Thursday only - $399
  • Drop in is $30/class

Due to overhead costs, there is no refund for missed classes.  For single day swim, please adhere to your requested day. Check, cash or Venmo (@Christina-Dorrer) preferred, but Paypal with credit card option available. Email the coach to reserve your spot if paying by cash or check. Payment is due before the start of class.

Choose your days

***Brick the Tuesday swim class with the new indoor track workouts below!***

CYCLE TRAINING

Our winter club cycle training just got even better!  We have teamed up with Launch Sport Performance to bring you the best in cycle coaching at the best location and with the best access to premier sports medicine services!  Pick an endurance ride to build base, a threshold ride to build VO2 and speed, or a power ride to get stronger on the bike.  Your best bet is to do all 3 each week and see the amazing difference your winter training makes on the road in the spring!

ENDURANCE 2 PERFORM℠
2 hour base building ride plus brick run

The most essential building block of your training season!  This class uses longer intervals in aerobic endurance zones to build base, burn fat and improve stamina with emphasis on proper pedal stroke and cycling efficiency.

Class Schedule:

  • New day! Sundays from January 7 – March 18 (No class on 2/18)
  • Location: Launch Sport Performance, 2600 Tower Oaks Blvd, Suite 101, Rockville
  • 7:00 – 7:30am set up bikes and trainers
  • 7:30 – 9:30am cycle class with drills, intervals, sets and more!
  • 9:30 – 9:45am cool down and stretch
  • Post ride run 1-6 miles with a variety of route options provided

SYNERGY 2 PERFORM℠
75 minute VO2 & Threshold Training

Combine the high intensity level of the class with the high energy level of the riders in the room and you have a SYNERGY ride.  The intervals in this class have riders working at or above their heart rate and power thresholds to boost VO2 levels, improve fitness and increase speed on the bike.

Class Schedule:

  • Wednesdays, January 3 – March 21 (No class on 2/14)
  • Location: Launch Sport Performance, 2600 Tower Oaks Blvd, Suite 101, Rockville
  • 6:00 – 6:30pm arrive to set up bikes and trainers
  • 6:30 – 7:45pm cycle class with drills, intervals, sets and more!
  • 7:45pm clear out bikes

Cost:

  • 2 hour ENDURANCE RIDE - $299
  • 75 minute SYNERGY RIDE - $199
  • BOTH RIDES – special discount for both classes! - $475
  • Drop in $40/class

Due to overhead costs, there is no refund for missed classes.  Check, cash or Venmo (@Christina-Dorrer) preferred, but Paypal with credit card option available.  Email the coach to reserve your spot if paying by cash or check.  Payment is due before the start of class.

Choose your ride

POWER 2 PERFORM℠

P2P (Power 2 Perform) is a cycle training session done on a Computrainer® using a special coaches’ only software that measures and tracks every minute of your workout.  Get ready to work and sweat on your own bike!  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!  Weekly sessions are 1-hour (you won’t be able to last longer than that!) and 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.  Watch as your watts grow this off-season and race stronger next year!

Class Schedule:

  • Private and semi-private sessions are scheduled with the coach

Cost:

  • 5 Semi-private sessions - $200
  • 5 Private sessions - $450

Check, cash or Venmo (@Christina-Dorrer) preferred, but Paypal with credit card option available.

 

Need a trainer? Call Matt at All American Bicycles and he will set you up!

301-253-5800

Choose your session

In addition to expert cycle coaching, at each energizing class you also get:

  • A clean, elite training facility with safety equipment, lockers, showers with toiletries, and towels.
  • Open turf on Sundays and a private classroom (empty!) on Wednesdays with huge windows
  • Free parking after 5pm and on weekends
  • A friendly and supportive Tri community
  • Access to premier sports medicine services at Launch - your own sports medicine team in your back pocket!
  • Dr. John Jowers, physical therapist

-  Dry Needling expert, Manual therapist

  • Meredith Lynch, massage therapist

-  Trigger point specialist with fascial mobilization

-  Sport Massage expert

  • Special offers on massage and physical therapy packages!
  • Guest speakers and sponsors providing expert advice and samples of great products at most classes!

What you need for the cycle classes:

  • 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 cover completely 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.
  • Other:  change of clothes, running shoes and attire

RUN TRAINING

D.A.R.T. 2 PERFORM℠ &  D.A.R.T. on TRACK℠

4 weeks of coached D.A.R.T. training to improve running technique followed by 6 weeks of indoor track workouts for speed development.  You can do this class on its own, or “brick it” with Swim 2 Perform right afterwards on Tuesday mornings!  Don’t just run…run to perform!

Note: The track is contracted for class use and hours only.  Use of the track outside of class is not permitted.

Class Schedule:

  • Tuesday mornings 5:15 – 6:15am , January 16 – March 20
  • Georgetown Prep Indoor Track, Hanley Center

Cost:

  • Cost:  $150

Due to overhead costs, there is no refund for missed classes.  Check, cash or Venmo (@Christina-Dorrer) preferred, but Paypal with credit card option available.  Email the coach to reserve your spot if paying by cash or check.  Payment is due before the start of class.

 

About D.A.R.T.℠ Training Classes

Dynamic Analysis Run Training (D.A.R.T.℠) is an innovative run training program unlike any other that incorporates dynamic drills and real-time feedback on your form by analyzing metrics on your Garmin or similar device.

In each D.A.R.T. 2 Perform℠ class, you will analyze your cadence, vertical oscillation, vertical ratio, ground contact time, ground contact balance, and stride length.  Your coach will teach you what each of these metrics means, your optimal range, and how to use your metrics to improve your run form.  You will also use other features found on your monitor, such as the metronome, and track your speed and pace.  Your coach will also assess your overall run form by video.

D.A.R.T. on TRACK uses the concepts from D.A.R.T. but with more focus on running with specific sets and intervals.  For example, an athlete my run 4 x 200 with 100 recovery and focus on left/right balance or ground contact time.  The track workouts are progressive over 10 weeks to build not only form, but speed and stamina too!

What equipment do I need to participate?

Most Garmin® run watch monitors (Forerunners and 920xt or 935xt) have all the metrics and features that you need to make the most of your D.A.R.T. Run Training™.  A heart rate monitor that has either the HRM-Run strap or HRM- Tri strap accessory is mandatory to obtain the metrics from your device.  These straps have an accelerometer in the module that measures torso movement and calculates the run metrics.  Make sure that your device is paired to your heart rate strap accessory before class.  Any other brand of watch or monitor that provides the 6 metrics mentioned above in real time is also suitable.  In addition to your heart rate monitor and strap, you want to bring a clip board or folder and a pen or pencil to track your progress.

Refunds are not provided for any missed classes or clinics.  Class and clinic dates, times and location are subject to change.

Coach Dorrer, Fit 2 B Kids, Inc.  •   © 2016 Fit 2 B Kids, Inc.  •  Contact Us