Dubai
Goal

Ironstar Sochi Sprint

Your first triathlon in Sochi’s sunny weather
Dima Firsov
Program start date
3 April
Distance
Sprint
Duration of training
2 months
Ironstar Sochi
1 June
Location of trainings:Al Qudra Cycle Track, Jebel Ali Recreation Club
Location of trainings:Al Qudra Cycle TrackJebel Ali Recreation Club
What is included in the program?

Full preparation for your first triathlon - Sprint races - 0.75 km of swimming, 20 km of cycling races, 5 km of running. The swimming stage of the race starts in the bay of Imereti port, enclosed by two moles and protected from the waves and wind. And the bicycle stage includes unforgettable moments of driving along the Formula 1 track. The race is organized by Ironstar - the largest organizer of triathlon starts in Russia.

In two months of training, our coaches will do everything to ensure that your first triathlon is remembered by you from the best side and you want more.

1
Only two months of training
The optimal time to prepare a beginner for his/her first triathlon on the Sprint distance, if you have basic freestyle swimming skills.
Two months of intensive training is enough to master the technique in three sports and develop the necessary endurance.
1
2
Two classes per week with a coach
Every week there is a swimming training and bricks training: cycling + running, as well as practicing the passage of transit zones
Two group workouts per week do not allow you to fall out of training, even when you cannot complete your homework.
2
3
At-home training plan
Basis of preparation: a training plan with a clear assignment of volume, intensity and pulse
In addition to training with the coach, you will have a schedule of daily activities - exercises for physical training, stretching and independent workouts.
3
4
Staging technique
In all three sports
The trainer puts the technique of safe running, efficient swimming and riding on a road bike, corrects mistakes before they lead to injury and learns to correctly distribute the forces.
4
5
Up to 8 people in a group
Small groups for maximum efficiency
Training in mini-groups will ensure the trainer's close attention to each student, and mutual support in the team will help to overcome any difficulties.
5
6
Welcoming bag
Before the start of training, we give out a bottle, a swimming cap and a comfortable bag.
Useful sports trivia - for your convenience.
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7
Support during the event
We help organize the trip, we support before the start, we wash the medals together at the ‘champion dinner’.
We share technical and organizational lifehacks and support you in the distance.
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8
Community
We help make valuable contacts at the team events and change lives through sports.
New acquaintances and valuable connections - the reason why many begin to do sports. It works! Joint impressions and experiences at the start strengthen any relationship.
8
Training schedule
Location
Sprint Group
Coach
Location of training
Time
Dima Firsov
Multiple champion of Ukraine in triathlon. Specialist in nutrition, rehabilitation, and massage. Coaching experience - 7 years.
Al Qudra Cycle Track
Al Qudra rd., Al Yalayis 1
Sat — 06:00
Jebel Ali Recreation Club
2, U Rd, Jebel Ali Village, Jebel Ali 1 - 159, Jebel Ali
Mon — 06:00
Location of training
Al Qudra Cycle Track
Cycle track
Jebel Ali Recreation Club
Swimming pool
Goal
Floating stage
Sochi

The competition takes place at the Imeretinsky Resort Area. The swimming stage starts in the bay of Imereti port, enclosed by two malls and protected from waves and wind. The water temperature here is two degrees higher than that in the open Black Sea, and in June it varies from 17 to 23° C.

Bicycle stage
Sochi

The bike race will start at the Imeretinsky Resort Area. Then the participants will go up the mountains along the most up-to-date and picturesque road in Russia connecting Adler and Krasnaya Polyana.

Running stage
Sochi

The competition will finish with the race that goes along a picturesque mall protecting the Imeretinsky Bay from waves and that is perfectly seen from the shore. The finish is on the square near the Imereti Hotel. It will be accompanied with cheers by fans who will be the focus of attention all along the competition and who will support the athletes.

Our method
Swimming

Learn to swim using the Total Immersion method. The technique is designed specifically for adults. You do not need to be strong to swim for a long time, you need to swim effectively. The method is based on the balance and gliding of the body in water. We adapted the program for triathlon, adding the training of actions at the start, orientation in open water, swimming in a wet-suit.


Cycling

Taking a serious approach to road cycling will not only improve the results, but also help you safely pass the distance. We will definitely train on the bike “live” so that you feel confident on the track. We always keep the running stage in mind and teach us to choose the right pace in order to leave us running after cycling.


Running

Training is based on the technique of “natural running”. It is based on the rhythm of the steps, the pace, the correct body position and proper landing on the middle part of the foot. Especially for the triathlon program, we do a bike + run workout to prepare the student for the most difficult moment of the transition and to the last stage of the race.


Transition zone

We will teach you how to quickly remove a wetsuit, effectively pass the transit zone and properly equip a place there, quickly put on cycling shoes and do it on the go.


Triathlon trips

Details in triathlon are very important. We learn how to get ready for the race: what is crucial for the race and what can be left at home. We show life hacking and packing of things in a triathlon backpack, we learn how to assemble and disassemble cycling accessories.


Medical support
We believe that it is better to go in for sports under the supervision of experienced doctors. During the program, go through a scheduled medical examination and get individual advice from a doctor.
  • General checkup
  • Video lecture from the doctor
  • Recommendations for triathletes health
Ironstar Sochi Sprint
Your first triathlon in Sochi’s sunny weather
Included in the program
Only two months of training
Two classes per week with a coach
At-home training plan
Staging technique
Welcoming bag
Support during the event
Community
Training starts
3 April
Distance
Sprint
Duration of training
2 months
Ironstar Sochi
1 June
Training venueAl Qudra Cycle Track (Al Qudra rd., Al Yalayis 1), Jebel Ali Recreation Club (2, U Rd, Jebel Ali Village, Jebel Ali 1 - 159, Jebel Ali)
Cost
Payment by instalments:
$1,350 (1 month)
Buy now:
$2,700
Still have queries?
We will call you at time of your conveniency and answer to all your questions:
Reviews
Gulya Salikhova
IRONSTAR226

Finishing a full Iron is not difficult, it all depends on the time you spend on the course. Eat on time and have no choice not to finish. I do not like my time, but I understand that in my conditions, it is better than I can. For the first time at all, probably, the goal is to finish, to reach, to see what is beyond, to realize, still terrifying, the number of kilometers. I do not know how I still had to train to improve the time. Oh yeah, remove prolactin. Right, that’s who to blame.
During one of the 8 laps of the hell on the run, it occurred to me that the finish was like childbirth that can not be born, it is impossible not to finish. There is no such choice. But if there is, then failure. Not strong enough. Moral-volitional ends somewhere in the middle of the road.
I still understood, long ago, if you give, you get it. There is no strength in the legs, muscles. But to say that I can always support anyone I could, whispered something, mumbled back. The feeling of unity felt in the end. Where are you all after 13 hours? Also could not walk and fell the next day? What do they give at the finish? By the way, falling, got a medal just between the eyebrows. I think the realization of all possible, omnipotence, and I’m not talking about sports.
Thanks to the heart, the muscles that allowed to reach the end. And be sure to go through the physical and save ourselves.
Gestalt 3-year closed.
Open more …

triathlon
Gulya Salikhova
triathlon
Lisa
Gulya Salikhova

Finishing a full Iron is not difficult, it all depends on the time you spend on the course. Eat on time and have no choice not to finish. I do not like my time, but I understand that in my conditions, it is better than I can. For the first time at all, probably, the goal is to finish, to reach, to see what is beyond, to realize, still terrifying, the number of kilometers. I do not know how I still had to train to improve the time. Oh yeah, remove prolactin. Right, that’s who to blame.
During one of the 8 laps of the hell on the run, it occurred to me that the finish was like childbirth that can not be born, it is impossible not to finish. There is no such choice. But if there is, then failure. Not strong enough. Moral-volitional ends somewhere in the middle of the road.
I still understood, long ago, if you give, you get it. There is no strength in the legs, muscles. But to say that I can always support anyone I could, whispered something, mumbled back. The feeling of unity felt in the end. Where are you all after 13 hours? Also could not walk and fell the next day? What do they give at the finish? By the way, falling, got a medal just between the eyebrows. I think the realization of all possible, omnipotence, and I’m not talking about sports.
Thanks to the heart, the muscles that allowed to reach the end. And be sure to go through the physical and save ourselves.
Gestalt 3-year closed.
Open more …

Lisa

My first ever triathlon

  1. I was extremely nervous. I did not believe my coach and more experienced friends that it is nothing to be nervous about. I freaked out and had a panic attack in the water, I forgot a water bottle and did not turn on my Garmin, I attacked people around me with stupid questions and went the wrong side with the bike in the transit zone. I calmed down only when I crossed the finish line and got a call from the coach saying he is happy with my results. So now I know - it is nothing to be worried about, it is not that scary as it seems and drinking from a regular bottle with a cap while cycling is possible but you will lose speed (do not try to repeat it though, better check your list before leaving your hotel).

  2. I received great tips: a) take hotel slippers and leave it at the start point so you are not worried about leaving your flip flops or walking barefoot b) cover your trainers in transit zone with a plastic bag in case if it will start raining (can you imagine - it did!) c) never choose white color suit - you will get wet and it will get transparent (you can choose it you are like people watching you)

  3. Definitely signing up for sprint before getting into longer distances competitions is a great idea - it is your chance to check how does transit zone looks like, how to park your bike, how to arrange your belongings, how long will take to do change and where are your areas for improvement.

Good luck to everyone!

FAQs
  • How will the training program be arranged?

    The program is based on detailed weekly training plans and group workouts with a coach and a team. At the beginning of each week, you will receive a detailed weekly assignment for all three sports, strength training, nutrition, and recovery. You will meet with the coach twice a week, and he/she will be able to monitor your condition, progress, answer questions and guide you.

  • What should my current level be, for me to sign up to this program?

    Swimming - the ability to swim freestyle. If you do not know how, we recommend that you complete Level 1 at I Love Supersport Swimming. Bike - basic driving skills. We usually get them in childhood.

  • Do I have to pay separately for the pool, or are the pool fees included in the total cost?

    No, you don’t have to pay for the pool. The cost of renting the pool is included in the program price.

  • How many hours in a week will the trainings take?

    The training plan is for five to six days a week, with an average of an hour and a half per day. If you want to take the maximum from the program - this plan is for you. If the schedule does not allow you to train five days a week and still sleep at least six hours a day, then your minimum for a successful finish of the race is group workouts.

  • How many people are there in one group?

    A group has up to 8 students: this makes the training process very personalized, saving energy and team dynamics.

  • How will we train in the same group with different levels of training?

    In the first week, students are tested in all three sports, and homogeneous mini-groups are formed. Trainings are built around pulse and tempo zones, comfortable for a particular student.

Ironstar Sochi Sprint
Your first triathlon in Sochi’s sunny weather
Cost
Payment by instalments:
$1,350 (1 month)
Buy now:
$2,700
Still have queries?
We will call you at time of your conveniency and answer to all your questions:
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