Swim

jason wulf

Jason Wulf is a certified USAT triathlon coach, who owns and operates J DOG Multisports, in which he trains triathletes and primarily concentrates his efforts on swimmers. Jason is also the head triathlon coach for the Iowa Chapter of The Leukemia and Lymphoma Society’s Team In Training program. Jason began coaching with the Urbandale Swim Club last year to help local youth improve their swim skills and uplift their desire to stay fit. During the past 4 years, Jason has worked with over 300 athletes locally and nationally to help them achieve the skill and confidence needed to complete triathlon events of all distances. He takes pride in working with people, especially in the area of swimming, by teaching his theory of learning to practice.

Bike

donny quixote

Donny Quixote has been an avid cyclist his entire life and has been competing in the sport for nearly a decade. He currently works with Rasmussen Bike Shop as their lead salesman and bike fit specialist and is also the president of the Rasmussen Bike Shop Triathlon Team and director of the Punk Rock Cycling Women's Team. Donny has promoted over 50 cycling events in his career including road races, time trials, mountain bike races, and charity events. He has shown an innate ability to design a cycling course that is not only challenging but allows all competitors to showcase their strengths.

Run

tim ives

Tim Ives owns and operates The Body Project, Inc and is the Wellness and Training Director at The Orange Planet in Pleasant Hill, Iowa. He is a USA Track & Field Level I certified coach, a personal trainer through the American Council on Exercise, and a Certified Strength and Conditioning Specialist. Tim holds his B.A. in Exercise Science and has trained well over 200 clients. Tim participates in both running and triathlon races and holds personal best times of 15:51 in the 5k and 2:42 in the marathon. He coaches at Dowling Catholic High School and is the co-founder of RunAblaze, Iowa's Elite Distance Running Club. He is a former high school basketball player and collegiate cross country and track athlete, in which he was a 2-time qualifier for the NAIA National Track and Field Championships in the marathon.

This training plan is designed to prepare beginner to intermediate
triathletes to successfully complete a sprint triathlon in 12 weeks.
The plan is divided into three phases. Weeks 1-3 constitute the base
phase; the next four weeks make up the build phase; and the last five
are the peak phase. Week 12 – race week – is a taper week, meaning
your training tapers off during the week to ensure you're rested and
ready to perform on race day.

Click here to start your 12 weeks on Monday, March 17th!