TYR Tuesday Workout #3

Posted on September 30, 2014 by Christopher Vassiliades

Today’s Tuesday swim is a mid/distance workout with a quick technique refocus. I like to use this format to get in some distance, but also take a few minutes to remember our good technique. The workout has a bit longer warmup as well which can help sneak some total yards in. Check it out and let me know if you have any questions.

Warm up

200 swim, 200 kick, 200 pull, 200 swim

8*75 R:20 kick, drill, swim by 25

10*50 R:15 build 1-4, 5-8 and hold 9,10 fast

Main Set

2*400 R:1min at about 80% of race pace

6*50 R:30 drill/swim by 25 (use this to refocus good technique)

3*400 R:1min descend 1-3 from 85% to race pace (so 1 is 85%, 2 is 95%, and 3 is 100%)

Warm down

4*75 R:30 kick, drill, swim by 25

200 easy easy flop


*Please consult with your physician before starting any type of exercise or training program. 


Posted in Swim Workouts, Training, Triathlon, TYR Sport

Stages Power Meter

Posted on September 25, 2014 by Christopher Vassiliades

The Stages power meter came on the market just a few short years ago and has transformed the idea of training with power. In the past, any sort of power meter was going to cost you upward of $2,000. Enter Stages, and now you have power available for as little as about $700. As we head into the winter months training with power can really increase your training results. Being able to train with power, especially power based in the crank arm, gives a cyclist an absolute answer to the ‘how hard am I training conundrum. Being able to compare power data with other metrics such as heart rate give an athlete a real idea of how much work they are doing while they are training, what kind of shape their body is in, and .

I refer to the power meter as the great equalizer among athletes. If I was to go for a ride with a couple friends and we all do the same course in the same time we will all have the same average speed. Even though our speed may be the same, we have all actually done very different levels of work. The power meter is able to show me exactly how much work I did and paired with other information, can tell me how hard that work was on my body. For example, if my friend and I go for a 2 hour ride and we average the same speed. I will actually do a lot more work than him because I am 190 pounds vs his160 pounds. That information would be reflected in the average wattage I had to maintain in order to complete the ride.

What are watts? Watts refer to how much force a rider is putting onto the bike to make it go. Wattage is a unit of horsepower, where 746 watts = 1 horsepower (technically 745.699872 but we rounded up).

The great thing about Stages is it opens the power meter market up to any athlete, no longer just the elite in ability or the elite in wealth. People’s misconception that they are only for professional athletes is beginning to be destroyed, as athletes everywhere realize that anyone who has a goal on a bicycle can benefit from using a power meter in their training. The power meter can provide great data for you, or your coach to analyze and track your progress over time. If you have a goal on a bicycle, and plan on training this winter to achieve it, it’s time to stop in the shop and check out the Stages power meters.


Posted in Cycling, Power Meters, Training, Triathlon

Element Ladies Night Series 2014

Posted on March 23, 2014 by Christopher Vassiliades

Hey Ladies! Join us for our FIRST LADIES NIGHT of the season:
What - Bike Maintenance! (wine will of course be provided:) 
When - Thursday March 27th @ 7pm
Where - Element Chicago. 
Why - Because it's FUN and FREE!
RSVP to robyn@elementmultisport.com and feel free to suggest what you want to learn on this subject!

Posted in Free Clinic, Ladies Night, Triathlon

Newton Natural Running Form Clinic

Posted on April 24, 2012 by Christopher Vassiliades


Newton Natural Running Form Clinic

Join us at Element Multisport for a Newton Natural Running™ Form Clinic to learn how to run faster, stronger, more efficiently and with less injury. Newton Running Coaches will be on hand to discuss:

  • Fundamentals of Biomechanics
  • The Science Behind Newton Running Shoes
  • Injury Prevention
  • Running Drill demonstration and group participation

Tuesday April 24 6:30PM


Space is limited. 

RSVP 773-529-4874 elementmultisport@gmail.com

Posted in Free Clinic, Natural Running, Newton, Transitions, Triathlon

World Champion Julie Dibens at Element Multisport Next Week

Posted on April 20, 2012 by Christopher Vassiliades

Meet World Champion Triathlete Julie Dibens 

at Element Multisport in Chicago on Thursday, April 26th at 6:00pm. 

Over the last three season Dibens has collected 14 First Place finishes including:

  • 2011 Ironman Coeur d’Alene 
  • 2011 & 2010 Abu Dhabi International Triathlon 
  • 2010 Wildflower Triathlon
  • 2010 Rev3 Knoxville
  • 2009 Xterra World Championship
  • 2009 Ironman 70.3 World Championship.

Don’t miss your opportunity to hear Julie speak. She'll discuss racing, her plans for the future and why the TYR Hurricane Freak of Nature wetsuit is the best Triathlon Wetsuit, an engineering masterpiece and a must have peice of equipment.

We look forward to seeing you! 


Posted in Free Clinic, Julie Dibens, Triathlon, TYR Hurricane Freak of Nautre, TYR Sport

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