A Training Day with Formula Endurance

Formula Endurance is my development program, a non-profit I started in 2010, focused mostly on the development of juniors, but also youth and collegiates, U25. In early 2014 we became the first and only program in the US to be both a USA Triathlon High Performance Program, and a USA Swimming Club, helping to maximize the support and opportunities for young athletes, especially as the NCAA Women's Triathlon opportunity grows. No swim club in the country can offer what we can for triathlon development, and no triathlon program offers the amount of support for swim development that we do. With the junior, elite and NCAA versions of the sport being draft-legal, the swim is a vital piece.

This past weekend, a volunteer cycling coach for our program, Nestor Rodriguez, (owner of Studeo DNA), did some filming of one of the triathlon workouts of the team. The team was doing a workout which is as race specific as it gets...

2 rounds of...
300 meter swim
7K draft-legal bike
800 meter run
(all with transitions)
10 min recovery between rounds, each round as hard as they can go.

Here's the footage of what it looked like...Enjoy!

 

Coach Vance

Introducing Formula Endurance

(Formerly known as TriJuniors)

In 2009, I noticed a gap in the triathlon community of San Diego, where development of junior talent, and introduction of the sport at a young age was missing, especially for Olympic-style, draft-legal triathlon. I saw that there were two very large and successful programs in the US, one based in suburban Chicago and the other in Des Moines, IA, and figured if there was a place to be successful with a junior program, it would be here in the birthplace of the sport. I had retired from professional racing, and decided that if anyone was qualified to start a program in San Diego, it was me. After all, I was a school teacher and coach for 6 years before leaving to focus on triathlon professionally.

In 2010 the program TriJuniors was born. That first year we finished 11th in the national championship team standings. In the following 2 years, we would finish 5th each year, despite the massive growth of the sport and more teams popping up all over the US. This past season, we finished 9th, but produced a #1 ranked Junior Male in the US, and the top 13 year old female at Nationals. I am encouraged by the progress and talent of the youth in the program. It's been especially rewarding to look out and see 30 teenage athletes competing at a high level, realizing what was once just an idea in my mind had come to fruition.

With the NCAA set to vote on January 18-19th, 2014, for triathlon to become the next women's sport, and would be set to begin in the fall of 2014, we are at a crossroads for both the swim world and triathlon. Most swim programs around the country are very controlling, expecting athletes to commit to only swimming, and many only want pool swimming at that. They ignore open water, and triathlon. Their interest is only in the goals of the club, not what is best for the individual athlete.

Enter, Formula Endurance.

Formula Endurance's goal is to be the ONLY USA Triathlon High Performance Team and USA Swimming Club in the US, by January 1, 2014. We are already a USA Triathlon High Performance Team, and the swimming part should be completed before that date.

Why is this a big deal? Because when a female athlete finds their path to an NCAA scholarship is not highly probable in swimming, (like most swimmers), they deserve a chance to pursue triathlon. The fact Formula Endurance is both a swim and triathlon club, focused on pool swimming, open water and triathlon, (heck, even supporting training for water polo), means more opportunities for athletes to develop and find the best path for themselves, male or female. We don't restrict athletes, we support them. Swim programs around the country will find if they don't offer triathlon, they will begin to lose athletes to programs like this.

If you are going to be a top level male or female junior elite triathlete in the US and prepared for NCAA and beyond, you need to be serious about swimming, and this will give them the opportunity to do so. This program model will likely set the precedent of what a develop program should be for triathlon, as well as for swimming. 

What happened to TriJuniors? Nothing, it just changed its name to Formula Endurance. Mostly because it was not a good name for a swim club, and I want it to be consistent across both sports. Formula Endurance is still a 501c3, non-profit organization.

I am excited about the future of this program, and the sport. Please support us if you can. Stay tuned!

Coach Vance

Junior Tri Winter Camp & F1 Race - San Diego

EDIT: Due to permit issues with the city of San Diego, this race has been cancelled.

One of my passions is teaching and working with young people, exposing them to the world of endurance sports, and all the great rewards it offers to simply hard work and commitment, especially the sport of triathlon.

I started the TriJuniors program a few years ago, and in just 2 seasons, the team has finished top 5 in the National Team Championship standings, and has produced 1 US Worlds Team member, 2 Top 5 nationally ranked athletes, 7 total nationally ranked athletes, 2 PATCO North American Championship finishers, and as of today, 49 individual champions at major triathlon events throughout Southern California. There wasn't a program like this that even existed in this region when I started it, and now these accomplishments have happened in this short window. I now recognize the biggest challenge facing the sport at the junior level is not a commitment from the athletes, but rather opportunity for them to show their commitment.

The sport lacks an event to bridge the summer seasons together, and keep our young athletes sharp in their skills, and committed to a triathlon-focused training approach. I'm attempting to change this with 2 events this December, which I hope to become annual, a youth and junior triathlon winter camp, and a youth and junior major race event, (draft-legal F1, and a non-drafting fun event for those just learning the sport).

The camp will include training at the Olympic Training Center in Chula Vista, CA, swim sessions in a long course, 50-meter pool, and more. The camp is open to athletes from 11-19 years of age. All the information on this incredible camp can be found here:
Youth and Junior Triathlon Winter Camp - San Diego, December 28th and 29th

The F1 race will take place at Fiesta Island, on Friday, December 30th. The distances will 600 meter swim, 16K bike, and 4K run. Youth, non-drafting athletes will do a 150m swim, 4K bike, 1K run. All the info for the race can be found here:
San Diego Youth and Junior F1 Triathlon - So Cal Winter Championship

Please help us grow the sport and share this with athletes who might be interested. Thank you!

Coach Vance

New Year, New Goals

Happy New Year! This is my first post of 2011, and I think it's a good one.

Many of you who read my blog regularly know I have a junior triathlon team I coach and run, called TriJuniors, based in San Diego. This weekend the team will do its first race of 2011, a duathlon put on by the Triathlon Club of San Diego. After this race, we will have a meeting with all the athletes and coaches, and begin to set our goals individually, and as a team, for 2011.

I created a worksheet which will guide the athletes, (who are 13-19 years old), thru the process. This is a process I do with all my athletes, but here I've simplified it for teenagers, and thought they might be of benefit to athletes of all ages. These questions are focused around the team's race schedule, so base your's around your A-priority race.

1. What are my goals for 2011? (Include 3 goals, one must be a performance at USAT Junior Nationals, and all should be measurable!) [Measurable means not ambiguous, such as a numerical value, i.e. split, place, overall time, qualification, etc.]

2. If nothing stopped me, and I had the greatest day ever, (a DREAM performance), what would I be capable of doing at Nationals in August?

3. What is stopping me from achieving the difference between my goals for 2011 and my DREAM/greatest day ever?

4. If these obstacles are stopping me, what can I do to overcome them in time to achieve my DREAM performance at Nationals?

5. What are my test workout goals for 2011?

So many athletes will undermine their own performances subliminally, and teenagers are no different. These questions help them to verbalize their goals, and verbalize the possibilities without inhibition.

Once they have stated these, they are forced to verbalize why there is a difference between what they truly believe they can do, and what goals they are shooting for. They realize they have more control over the results and performance than they previous realized, and can begin to recognize their weaknesses and make them a focus and priority to improve.

In the end, they realize the ownership they have, and they are hopefully even more excited about the possibilities.

Use these questions to determine your own goals, and what is truly stopping you. You might be surprised to learn the only thing stopping you, is you.

Coach Vance

Growing the Sport - TriJuniors

Before I was a professional triathlete, I was a school teacher. I spent 6 years teaching, mostly elementary school, but one year of high school as well. After leaving racing, I came back full-circle to teaching again, starting the first junior triathlon team in San Diego.

I knew the sport didn't need another pro-triathlete, it needed leadership, and I felt the most qualified for the job. With Junior Nationals here in San Diego, in 2010 and 2011, it seemed the obvious timing to make it happen.

When I started the program, I faced many challenges, from competing with high school sports, to the costs involved in a sport like this. I've made the sport and our team a fun experience, so competing against other clubs and school sports hasn't been a problem, and I actually encourage our kids to do the single sports as well.

But costs, and helping families overcome the prohibitiveness of starting triathlon, considering buying a bike, wetsuit, helmet, goggles, clothes, etc, still continue to be a challenge. In general, no parent wants to drop $1000+ on a bike, just to see if their child will like the sport.

One of the main goals I've had since the start was to eliminate or greatly reduce these start-up costs, and I'm very proud to announce that in a partnership with Focus Bikes, I'm now able to offer any athlete who joins our program, a road bike for their use, FREE OF CHARGE!

If they are a member of our team, in good standing, the bike is their's to use. We are a team whose main race goals are centered around draft-legal triathlon, with road bikes, and the skills required to be successful require using a road bike, not triathlon bikes. Focus Bikes has made this possible with some incredible bikes and technology for the kids, which will perform at a high level in all races we do, from draft-legal to non-drafting.

This is an exciting time for the sport, for TriJuniors, and myself as a coach, trying to lead the way for youth and juniors.

If you know a teenager, (13-19), who might be interested in our TriJuniors program, have them visit our website, TriJuniors.com, and contact us there. If you love this sport as much as I do, then you understand what a great opportunity this is!

Coach Vance

The Coach's Mind

Penny for my thoughts in this picture? I wonder the same, and it's a photo of me! Coaching is as progressive as athletes. I'm a better coach today than I was yesterday. I'm miles ahead of where I was last year as a coach. I'll be even better a year from now.

Hopefully, you're thinking the same thing about your racing, and seeing the results to back up that trend. If not, it's time to consider some help. It doesn't have to be me, or even a full-time coach-athlete relationship, maybe just a consult here and there with a local coach to help you get your bearings, and stay on course to your goals.

You can bet in this photo, I'm contemplating all those things with my TriJuniors program. Are we meeting our goals? What can we do better? Where are we right now? What is the next step?

Coach Vance

Global Open-Water Swim Conference

I apparently forgot to mention on my blog that I will be speaking at the Global Open-Water Swim Conference this weekend. I've known for months, but forgot to post it here. If you can't make it to Long Beach, CA for the event, I will put my recorded talk and PDF of the presentation in the Coach Vance Store.

My topic is "Building the Mindset and Performance of a Front-Pack Swimmer", and will include the things I used to become a front-pack swimmer in the sport of triathlon, and the things I teach my athletes.

Funny, but this past Wednesday night we did our open-water swim intervals, and I really stepped up the game at the workout. It was definitely the hardest swim workout I've ever given to the athletes, and the 25 who showed up did not leave disappointed! I was applying all the things I will be talking about at the conference, even with the kids from my TriJuniors team.

If you're looking to learn how to improve your open-water swimming, there are a few choices you have. You can:

- Come to my open water swim workouts, every other Wednesday

- Attend my talk at the Global Open-Water Swim Conference

- If you're a youngster 13-19 years old, join my TriJuniors program

- Download the talk once it's in the Coach Vance Store

- Do combinations of all of the above!

I am passionate about swimming and improving swim ability, and I'm sure you'll see that.

Coach Vance

Coach Vance Newsletter May 2010

If you're interested in everything going on this month, and next, check out my May 2010 newsletter. Topics include:

- F1 race in San Diego for youth and junior elite triathletes.

- New long course weekend camp in Warner Springs, CA in August!

- FREE USAT Youth clinics in June and July

- Open Water Clinic June

- Speaking at the Global Open-Water Swim Conference

- TriJuniors

- Webinars

Lots of great opportunities for learning and info. Please share with me any ideas in the comments section of topics you'd like to learn more about, or if you're interested in me speaking to athletes in your area, helping them achieve their goals.

May 2010 Newsletter

Coach Vance

TriJuniors FREE Open Water Swim Clinic for Parents and Teens

Please help me spread the word about this great event, for youth development in triathlon! TriJuniors is hosting a FREE open water clinic to any high school aged kids and their parents! The event is on Sunday afternoon, after the San Diego International Triathlon, at Ventura Cove.

If you know a parent of a high schooler who might be interested in TriJuniors, or who want to share the fun of triathlon with their kids, please share the linked flyer and/or following information:

Who: Parents and their teens, interested in triathlon and TriJuniors, http://www.TriJuniors.com

What: A FREE open-water swim clinic for parents and their high school aged kids, as well as Q&A with Coach Jim Vance about TriJuniors, to answer questions about the team, support, race and practice schedules, etc.

When: Sunday, June 28th, 1-2:30 PM

Where: Ventura Cove, Mission Bay Drive, (http://tinyurl. com/crm5vh) Map provided on flyer.

Flyer is available at this link: http://tinyurl.com/mruk4j

Food and drinks will be provided to all attending. Please RSVP to Jim Vance at jvance@trainingbible.com.

Please help us promote and grow the sport among high school youth with this free and fun event, and pass this information on.

Thanks!

Coach Vance

Practice Schedule for TriJuniors Finalized

I have begun to finalize the TriJuniors practice schedule, and created everything in a Google calendar, which should be up on the website shortly. The website is scheduled to be finished this afternoon.

The practice sessions will be during the evening hours during the weekdays, and in the AM hours on the weekends.

A typical week will look like...

Monday - Off from training
Tuesday - 5:30 - 7:30 PM at University City High School track
Wednesday - Every other Wednesday evening will be an open water swim workout, at Ventura Cove in Mission Bay, 5:30 - 7:15 PM
Thursday - On the alternate weeks from Wednesday practices, there will be a Thursday evening practice session, with details and venue still TBD based upon enrollment of athletes
Friday - Practice on their own
Saturday - AM session at 8 AM to 11 AM, or race, or travel to race venue for light and easy practice, details of practice and venue TBD
Sunday - AM session at 9 AM to noon, or race, details of practice and venue TBD

So one week athletes will have organized workouts on Tuesday, Wednesday, Saturday and Sunday, while the following week it will be Tuesday, Thursday, Saturday and Sunday.

Why the details of practice and venue TBD? (TBD = to be determined)
The reasons for the practice venue and details of the session being TBD, is because we need to find venues which are close to the athletes, but also meet their needs. If the athletes need mostly swim help, then we will do these sessions at a pool, or some sort of venue for swimming. If the athletes all come from one part of town, then I will likely put the venues as close to them as possible.


Athletes will be expected to complete some training sessions on their own, which will be clearly communicated to them via accounts with TrainingPeaks.com.

If there are other questions you'd like to see answered, please feel free to leave a comment, or send me an email at jvance@trainingbible.com.

Looking forward to the season!

Coach Vance

TriJuniors FAQ's

Starting a junior triathlon program in an area which has never seen one, means there are plenty of questions. I want this team to be a great success, and hopefully these FAQ’s will help make that happen.

TriJuniors FAQ’s

What is TriJuniors?

TriJuniors is committed to promoting and developing the sport of triathlon among high school age youth, in a team atmosphere, from beginner to elite ability levels, in San Diego County.

Athletes in the TriJuniors program will build skills and learn goal setting and pursuing goals. With hard work and fun, young triathletes will build a healthy lifestyle from their experiences in this positive environment for personal growth both in the sport, and in life.

TriJuniors will also support certain athletes displaying a desire and potential ability to compete at the highest level of the sport for their age, with a more focused and determined training regimen and development protocol toward ITU draft-legal triathlon.

What age does my child have to be to participate?

TriJuniors is focused on growing the sport among high school aged youth, so if your child is anywhere from 13-18, this is a team they can participate on. If your child is going to be in the 9^th grade, they are welcomed to join, as are high school seniors who have just graduated. In the future, TriJuniors hopes to expand to other age groups, but at this point believe this is where the focus needs to be.

Who is the head coach?

Jim Vance is the head coach of the team. Jim holds an elite triathlon license, and is a level 2 USA Triathlon Certified Coach. Jim is also a two-time amateur world champion in triathlon, for XTERRA and ITU. He has even seen success at the Ironman level, with multiple top 8 finishes, including 3^rd at Ironman Florida in 2006, in a time of 8:37:09. Jim is a former school teacher, who holds a BS in physical education, and using his background in teaching to be an effective, high-performance coach to both youth and adults.

My child is just beginning to learn the sport, is this program only for elites?

No, not at all. The mission of this team is to first and foremost grow the sport by exposing it to youth. However, athletes who possess a desire and ability to compete at an elite level for their age, will be given the support and opportunity to do so, as well as encouraged. This is why one of the major races on the team's schedule is the Junior Elite Cup at Strawberry Fields, to expose the kids to draft-legal ITU style racing. It is an extremely fun and exciting style of racing, which will be a unique opportunity for them to experience.

How long is the TriJuniors season? What is their race schedule?

The TriJuniors season will begin with official practices on Sunday, June 21^st, at 9 AM, until noon. The season will culminate at the Nautica Malibu events on September 19^th & 20^th. The race schedule includes the following:

- Strawberry Fields Triathlon, July 19th, 2009 (Junior Elite Cup)
- TCSD Monthly Club Races
- TCSD Monthly Aquathlons
- Solana Beach Triathlon, July 26th, 2009
- Imperial Beach Triathlon, August 23rd, 2009
- Nautica Malibu Triathlon, September 19th & 20th, 2009

Other races may be added, depending on experience and ability level of kids on the team.

Why is the season so short?

Because TriJuniors is in the initial stages of development as a program, and with it’s focus on high school kids, the summer months are the perfect window of opportunity to start, since kids tend to have less conflicts with other sports and school events. In the future, TriJuniors hopes to become a year-round program.

How often do they practice? What time are the practices held?

There will be a minimum of 2 practice sessions held during the week, but sometimes more. On the weekends, athletes can expect to have practice both Saturday and Sunday, unless there is a race event.

Weekday practice sessions will be held in the afternoons to evenings, while weekend sessions will be held in the AM. A Google calendar will be posted in the coming weeks on the TriJuniors website, with a complete practice and travel schedule, as well as directions to each venue.

Where do they conduct their training sessions?

This is still being determined, based on the location of the majority of athletes who register for the team. Parents and athletes can expect sessions at a variety of different venues, from open water, to pool, to tracks and trails.

What if my child can not attend some of the sessions?

Though attendance will be highly encouraged, it is not mandatory. Athletes will be given a TrainingPeaks.com account, which will have all their training listed, and act as their training log and communication tool with Coach Vance. They will be able to upload heart rate information, power data, GPS data from runs, rides, etc. This account will belong to them, and they are free to use for many years.

If they can’t attend a practice session, they will be expected to complete the training on their own, which will be detailed in TrainingPeaks.

How much does it cost to have my child participate?

The season is 3 months long, at $225 per month, or at a discounted rate of one lump payment of $600 for the season. This will cover all the coaching costs, practice sessions offered, Triathlon Club of San Diego membership, as well as some apparel and other items to be determined. Costs for race registration and other items are not included in this cost. However, every attempt will be made to help members of the team receive discounted rates for races, and other needs.

What sorts of equipment does my child need to participate?

Athletes in the program will need a road bike, helmet, wetsuit, and running shoes, at a minimum. Training apparel, such as bike shorts, swim suits, and other items are highly recommended.

Will sponsors be providing anything for my kids?

Right now the only sponsorship is from TrainingBible Coaching, which is devoting a large amount of funds and time to start the program, and help it be a success. It is certainly expected that athletes within the program will benefit greatly from sponsor relationships with TriJuniors. However, with the program still in its beginning stages, no equipment sponsorships have been finalized, due to final athlete numbers still being determined. Once the numbers are determined, effective sponsorship agreements will be sought, which will benefit all members of the team, not just a few.

Where do I register my child for the team?

Your child can register for the entire season, or just monthly, at the following link:

http://www.active.com/event_detail.cfm?event_id=1763352

What can I do to help the program? Where can I find out more information?

There are so many ways you can help this program, but the biggest and easiest way to help us is to tell people about us! Let them know about our program, and how they can get their children involved in the sport!

You can share about us via:

http://www.TriJuniors.com

Twitter: @TriJuniors

FaceBook: TriJuniors

If you’d like more information, want to volunteer to be involved with our team as a coach, or are interested in sponsoring the team, or some other capacity, please contact Jim Vance at jvance@trainingbible.com

Thanks for your support of TriJuniors!

Coach Vance

Introducing TriJuniors

On June 21st, 2009, TriJuniors will be born. TriJuniors is committed to promoting and developing the sport of triathlon among high school age youth, (13-18), in a team atmosphere, from beginner to elite ability levels, based in San Diego.

Athletes in the TriJuniors program will build skills and learn goal setting and pursuing goals. With hard work and fun, young triathletes will build a healthy lifestyle from their experiences in this positive environment for personal growth both in the sport, and in life.

TriJuniors will also support certain athletes displaying a desire and potential ability to compete at the highest level of the sport for their age, with a more focused and determined training regimen and development protocol toward ITU draft-legal triathlon.


Yesterday, I spoke about my desires and passions to grow the sport, and there are few ways better to help grow the sport than bringing it to our youth. San Diego is the birthplace and mecca of the sport of triathlon, but bolsters not a single youth team or program in its area. In my opinion, that’s embarrassing and a shame. I have decided to change that.

This team is not just going to be a team of young athletes which trains and races though. This team will set the standard and raise the bar when it comes to utilizing and leveraging social media to bring about sponsors, promote current sponsors, and promote the sport. After all, the team will be made of teenagers, and they always seem to be ahead of the curve when it comes to technology and social media.

I am happy and proud to lead this charge, but I won’t be able to do it alone. I’m asking for your help in getting this team going, and making it happen. Here are ways you can help:

• Tell people you know about us! If you want to expose youth in San Diego to our sport, then tell them about us! Tell their parents too!
• Follow our Twitter account, @TriJuniors or http://twitter.com/TriJuniors
• Promote our Twitter account, especially on Follow Fridays
• Become a fan our Facebook page: http://tinyurl.com/mdsce9
• Promote our Facebook page to others


So why the big social media push? Because this team will be directed at youth, giving them amazing experiences in the sport, and the more presence we have, the better the benefits and experiences we can deliver the kids involved in our program.

Our website development is a little behind schedule, (not surprising), but by next week you can see and follow us at www.TriJuniors.com. You can always follow us at the above mentioned social media pages. Registration for the team will be available on the website by next week, but in the meantime, parents interested in registering their kids will be able to do so by contacting me directly, at jvance@trainingbible.com.

Why does the season for the team only last 3 months? This is because the team is just getting started, and the summer months coincide with kids having the free time available to participate in the sport. It also helps to grow the team without as many conflicts with school sports programs. Eventually, I would like to see the team grow to a year-round program, but at this point I must start small. Also, there is no model for me to follow. I am creating the model for youth programs here in Southern California.

I also have no idea how well received this will be. I could have no kids at all, or just one. But if I have one, I will make it a great experience for that one! I could have 20. I am hopeful to get 10 kids for the season, but however many we get, we get.

Our race schedule will try to expose the kids to many different events, distances, and styles of racing, from non-drafting to draft-legal, Aquathlons to triathlons.

TriJuniors 2009 Race Schedule (Subject to change)

- Strawberry Fields Triathlon, July 19th, 2009 (Junior Elite Cup)
- TCSD Monthly Club Races
- TCSD Monthly Aquathlons
- Solana Beach Triathlon, July 26th, 2009
- Imperial Beach Triathlon, August 23rd, 2009
- Nautica Malibu Triathlon, September 19th & 20th, 2009


Membership for the season is $600. The season runs from June 21st to September 20th.

What do young triathletes get for $600?
- Coached workouts (minimum 2 per week, 4 max, depending on race schedule)
- FREE TrainingPeaks.com account, for training log and training plan
- Training plans built specific to their needs and race goals
- T-Shirts, apparel, and other TriJuniors specific items, (based on availability)
- Triathlon Club of San Diego Membership
- Potential sponsor products, (based on availability,)
- Sponsor discounts for young triathlete and their families
- Team environment for growing socially and physically
- Discounted race entry fees, (based on negotiated amounts)
- More to be announced as sponsorship deals are finalized

Due to the athlete numbers not being known at this point, sponsorships and the depth of sponsorships are still being negotiated. Stay tuned for more, because they will be announced as they get finalized.

So that’s the big announcement. More to come on this topic, and I am happy to answer questions here, or via Twitter and Facebook. So please help me spread the word!

Thanks for your support with this endeavor!

Coach Vance