Sprint:  Swim .75k, Bike 22k, Run 5k
Olympic:  Swim 1.5k, Bike 40k, Run 10k
Half-Ironman:  Swim 1.2 miles, Bike 56 miles, Run 13.1 miles
Ironman:  Swim 2.4 miles, Bike 112 miles, Run 26.2 miles 

Q. What should I be doing on the off-season?
A. You should first give yourself a chance to heal up from the previous season (1-4 weeks depending upon your situation).  Next, you should be working in a low heart rate (lower zones) in each of the three sports.  In the pool, you should be working on technique and incorporating many drills to improve your stroke.  The off-season is a good time to hire a personal swim coach who can videotape you and critique your stroke.  On the bike, you should also be working on technique and incorporating such things as one-leg drills on the bike, or working on rollers instead of a trainer.  On the run, you should also be working on drills and technique.  It's all about improving your sports and working in a low heart rate zone for the off-season.

Q. How many hours are required to train successfully for your first triathlon?
There are many variables to this question, such as what type of distance the event is, how many hours you have available to train, and how much time you have before the event.  In most cases, ideally you should be swimming twice a week, cycling twice a week and running twice a week with one day off.  This is a typical beginner schedule that I often give my athletes who are just starting out.  When it gets close to the season starting, you should incorporate a brick workout (bike to run) once per week.  You will typically train between 30 minutes to 1 hour per day for 6 days and the 7th day is a rest day.  This information is just a guideline and is for most cases, not all.

Q. How are your programs set up?
A. Programs include daily workouts specifically designed for your individual schedule and abilities.  Programs are based on a 4-week periodization schedule, which builds for 3 weeks and tapers for 1 week, then starts over with week 1 + a 5-10% increase in volume.  Incorporated into each program is long slow distance work, hill work, speed work and drills when necessary.

Q. How much does DC Suiter Coaching charge for personal coaching?
A. Programs are $85 for a 6-week heart-rate training program. Programs without heart rates are $65 for a 6-week program.  There is a one-time start up fee of $99 online or $125 in person to set up annual training plan and initial program.  DC Suiter Coaching fully supports training using heart rates; however, some beginners are just not ready to make the jump.

Q. What are your coaching qualifications?
A. Triathlon Coach Cherilyn Suiter has been coaching, specializing in beginners, since 1994.  She has been running since 1980 and competing in triathlons since 1987.  One of her top accomplishments includes a bronze medal division finish at the 1993 Duathlon World Championships.  She is also a former All-American Duathlete.  She has worked under top coaches including John Howard of the U.S., Rod Cedaro of Australia and Barrie Shepley of Canada.  She is a Level 1 USA Triathlon Coach and a Certified Canadian Coach In Training.  Cherilyn teaches triathlon classes in Lynnwood and spends quite a bit of time volunteering with transition clinics, track series and clinics with REI in Lynnwood.  Cherilyn is also the Editor of Transition Times Pacific Northwest and writes weekly swim workouts.

Q. Where can I get a bike fitting in the Seattle area?
A. Triumph Multisport in Leschi offers bike fittings and Speedy Reedy in Seattle offers fit adjustments. 

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