iTRYathlon Race Preparation: Run-Ride-Run

  •  May 16, 2015
     7:00 am - 9:30 am

iTRYathlon Race Preparation: Run-Ride-Run:  Let's train on the iTRYathlon Race Course and practice our run-to-bike as well as review cycling skills, run form, transition. 

iTRYathlon Race Preparation: Run-Ride-Run


  • Set up gear as if you are racing, transition area for run, bike and swim.
  • Review running form, cycling skills and practice transition a few times
  • Run/Walk #1 = from 10 minutes to 5k depending upon fitness and goals
  • Bike = 3-9 miles depending upon fitness and goals
  • Run/Walk #2 = 10 minutes as a transition and a view of the pool!
  • Sorry! We couldn't get pool use yet, but I'm still working on it


  • All running gear: shoes, hat, sunglasses, socks! WATER BOTTLE!
  • All cycling gear: helmet, gloves, sunglasses, shoes, WATER BOTTLES!
  • Transition Towel:  Hand-towel to put gear on
  • Bandana:  if you have one - to tie onto the transition rack
  • WATER!  To drink before, during and after
  • Swim suit... okay, let's be optimistic here.  You never know, right?

About Martha Szufnarowski
TriLaVie & Swim Velocity Founder and Head Coach 

I fell in love with triathlon in 2001 when I moved to California from the northeast.  The variety of swim-bike-run training works into a healthy lifestyle and I choose a few races each year to stay motivated and feel young. Though I was inspired by watching the Hawaii Ironman growing up, I never imagined I’d be a triathlete, let alone an Ironman myself! Triathlon enriches my life so much, I want to find ways to share that well-being with others. As a life-long educator, the transition to coaching feels natural for me.  I am passionate about sharing the challenge of triathlon with women of all athletic abilities.  My favorite part of coaching is witnessing the overwhelming joy felt by a new triathlete crossing the finish line for the first time.  There is nothing like it.  Contact Martha

Coaching specialties include:

Triathlon racing, indoor cycling w/power meters, beginning and advanced swim technique for triathlon, open water swimming for beginners, natural running, Galloway Method running, resistance training, yoga, and group fitness instruction.


  • USA Triathlon (USAT) Certified Triathlon Coach – Level I
  • US Masters Swimming Certified Coach – Level II
  • American Swimming Coaches Association Certified Coach – Level II
  • Lemond Academy Certified Cycling Coach
  • Stages Indoor Cycling with Power Certified Coach
  • American Red Cross Certified Lifeguard
  • AFFA Certified Personal Trainer
  • CPR, AED and First Aid Certified


4515 Portola Parkway, Irvine, California, 92620


TriLaVie trainings are typically held in the back parking lot unless otherwise designated.

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