Training... nutrition... injury prevention... Multisport World seminars offer you expert guidance on these topics and more!

A track of FREE expert-led seminars along with the Annnual USAT Mid-Atlantic Membership Meeting will be featured at Multisport World. Seminars will begin at 10AM at the Hanley Center for Athletic Excellence and run until 5PM. Seminars and the USAT Mid-Atlantic Annual Membership Meeting will be in the meeting room adjacent to the fieldhouse (don't worry... there will be plenty of signs to point the way). The schedule for this year's event is listed below.

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10:00AM-10:45AM: THE TACTICS OF OPEN WATER SWIMMING Steven Munatones, Coach of the 2001, 2003, 2005 and 2007 World Swimming Championship and head coach of the 2004 World Open Water Swim Championships

Learn what the the world's best open water swimmers look for, think about and do during a world-class open water swim and it's implications for triathletes looking to improve the swim leg of their race. Presented by Steven Munatones, an inductee into the International Marathon Swimming Hall of Fame, attendees will view video featuring world championship races and specific racing tactics of Olympic medalists and world champions including detailed underwater analysis of their navigational, sighting and drafting techniques. Attendees will learn how these tactics can be practiced in the pool and during training and then utilized when racing. 

Just for attending: A limited number of SwiMetrics tests will be given away to attendees of this seminar. These tests will be conducted in the pool at the Hanley Center for Athletic Excellence (bring your swim suit just in case!) after Steve's seminar. These are the same tests taken by Micahel Phelps, Jason Lezak, Dara Torres and the 2008 USA Olympic triathletes before the 2008 Beijing Olympics.

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10:45AM-11:30AM: SPORTS INJURY CARE AND PREVENTION: Dr. Kathy Coutinho, D.C., C.S.S.P., A.K., A.R.T., owner of Positively Chiropractic

Dr. Kathy is a Board-certified Doctor of Chiropractic Medicine and a local XTERRA triathlete experienced in treating triathlon injuries. In this seminar Dr. Kathy will discuss injuries frequently encountered by triathletes including repetitive motion injuries such as IT Band Syndrome, achilles tendonitis, lower back spasms and neck/shoulder pain. Attendees will learn

• The causes of common injuries experienced by triathletes and effective care options including Active Release Techniques (ART)
• Red flags to look out for so you know when to its time to take a break from training
• Preventive stretches for key sport specific muscle groups
• How you can train through certain injuries back to health

Just for attending: Attendees will receive a handout with stretching exercises specifically helpful for post-run/ride workouts, guidance on how to treat your typical musculo-skeletal injuries plus a coupon for a complimentary consultation with Dr. Kathy.

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11:30AM-12:15PM: LEAN FOR A LIFETIME: AN ATHLETE'S GUIDE TO LOSING THE LAST 10 POUNDS: Ken Mierke, B.S. Exercise Physiology, 2x ITU World Champion, Author

Your work consistently hard and you eat a healthy diet. You definitely aren't fat, but you aren't as lean as you would like to be and as you should be given your workout habits. Lean for a Lifetime is a scientifically based program designed to help hardworking athletes lose that last bit of fat to get and stay as lean as they want to be while still fueling workouts. Attendees will learn:

• Why the calories in/calories out oparadign does not work and a different paradign that does
• How to fuel your muscle cells but not your fat cells
• How to burn more fat and less carbohydrate -- and store more carbohydrate and less fat
• How to increase resting metabolic rate
• How to work WITH their bodies instead of AGAINST them to get leaner

Just for attending: Attendees will receive handoputs with guidance on adjusting thought patterns, workouts and nutrition to get and stay lean.

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12:15PM-1:00PM: TESTING FOR TOTAL PERFORMANCE: David Glover, MSE, Certified USA Triathlon and USA Cycling coach, author and owner of EnduranceWorks and Krista Schultz, MEd, Certified USA Triathlon, USA Cycling and Weightlifting Coach, owner of Total Performance Inc.

Without testing to determine key training and fitness parameters like lactate threshold, heart rate zones or critical power, you are essentially training in the dark. Presented by two triathlon coaches who have both qualified for and raced at the Ironman World Championship in Hawaii, this informative seminar discusses fitness testing for endurance sports to include field, VO₂ max, blood lactate, resting metabolic rate and body composition testing.

The seminar is appropriate for both the novice athlete learning about the sport as well as the experienced athlete looking to take their racing to the next level. Non-athletes who exercise only for health and fitness will benefit as well. Attendees of this seminar will learn

• What the different tests are, what they can tell you and why you should test
• Which performance tests are most appropriate for your level of experience and goals
• Information and tips of how to better structure your workouts and progress your training

Just for attending: Attendees will receive a handout summary of the different testing methods along with a coupon for a testing discount with Krista Schultz.

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1:00PM-1:45PM: BE A LIFE CHAMPION: Lisa Bentley, Professional triathlete, 11x Ironman champion. Despite being diagnosed with cystic fibrosis, Lisa is one of the most successful triathletes in the history of the sport.

Be a life champion is everyone's subtle life goal. To be successful -- whether in business, sport or life -- you have to have passion for what you are doing. You must believe in yourself and be the best you can be with what you have. There are speed bumps and curveballs in life, but the thing that sets us apart is what we do with those obstacles and our attitude in dealing with those blows. You will leave this chat with the mental ammunition to elevate yourself to a completely new level of living and being and to a world of success.

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1:45PM-2:30PM: USAT MID-ATLANTIC ANNUAL MEMBERSHIP MEETING:

The USA Triathlon Mid-Atlantic Annual Membership Meeting provides an opportunity for members of the Region to hear and learn about the national and regional programs and issues that affect our sport, our region, and our members, including youth programs, age group championship races (national, regional and club) and membership benefits. New and exciting initiatives are being rolled out and you won’t want to miss hearing about them.

Following a brief presentation by your Regional Council, members will have a chance to ask questions, provide feedback, and let the Regional Council know what issues are important to them. The Mid-Atlantic Regional Council is focused on providing services and benefits to USA Triathlon members in the Mid-Atlantic states of North Carolina, Virginia, Maryland, West Virginia, Pennsylvania, Delaware, New Jersey, as well as the District of Columbia.

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3:15PM-4:00PM: BETTER, STRONGER FASTER: THE BENEFITS OF STRENGTH TRAINING FOR TRIATHLETES: Kerri Kramer, MSPT, column writer for Tri-DC Magazine and owner of Fast Track Physical Therapy

The repetitive nature of triathlon training can lead to predictable patterns of weakness that can affect your training and performance. Don’t fall into this predictable pattern and learn how to conquer the weaknesses yourself. During this seminar you will learn the proper techniques of the top research-supported exercises. Sport-specific strength training can improve your race performance as well as longevity in endurance sports.

This seminar is ideal for all multisport athletes and attendees will leave the seminar with a knowledge of:

• The five most common areas of weakness in triathletes
• Repercussions of the above weak muscle groups
• Specific exercises to address predictable strength deficits
• Periodization of strength training throughout the season

Just for attending: Attendees will receive a sample strength training program including the "10 Minute Core Workout".

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4:00PM-4:45PM: TRIP PREPARATION AND TAPERING FOR A DESTINATION TRIATHLON Ken Glah, 6x Ironman winner and owner of Endurance Sports Travel and Bill Hauser, USAT Certified Coach and owner, Mid-Atlantic Multisport

This seminar will be of great assistance to any athlete planning to travel a long distance by car or plane to an event in an unfamiliar setting whether it be for an Olympic, Half Iron or Iron distance event. Presented by world-class athlete and world traveler Ken Glah and USAT Certified Coach Bill Hauser attendees will learn

• Pre trip preparation based on climate, travel distance/time zones crossed, cultural differences and race distance
• How to travel comfortably and arrive in a good physical and mental state
• How to plan your race week and taper in an unfamiliar setting so that you can race to your optimum ability

Just for Attending: Seminar attendees will receive discounts on travel packages, information about entries to sold out races, and discounts on training camps and Endurance Sports Travel partner products.

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