Sign up for the new TriDot Pool School (TPS) in downtown Chicago and improve your swim by an average of 12% in one weekend!
BONUS: For a limited time, CONTACT US to save $100 on the next weekend swim clinic on August 19th-20th, 2023 when you contact TriDot Coach Chris Navin at Chris.Navin@tridot.com
What is the “Skyline Swim” & Ohio Street Beach Swim Club?
Build confidence in open water!
Chicago’s Skyline Swim is quite simply the iconic “must-do” swim from Ohio Street Beach near Navy Pier all the way past the Hancock Tower at one of the most popular open water swimming venues in the world – right in the heart of downtown Chicago! Our Skyline Swim Club and Skyline Swim School helps swimmers of all ability levels develop swim technique skills indoors and swimming confidence outdoors to complete this epic 1-mile out and back swim. Join us to build up your swim confidence and you too can complete this “rite of passage” for all swimmers and triathletes… swimming the length of the iconic Chicago Skyline to become official members of the Ohio Street Beach Skyline Swim Club!
Need a swim buddy? Join our free Ohio Street Beach Skyline Swim Club community via the TeamReach.com phone app (use group code “skylineswim“) to meet up with fellow swimmers almost every day of the week at Ohio Street Beach – and don’t forget to always encourage the use of a buddy system and swim buoys in open water!
Looking for GROUP or PRIVATE swim lessons? Come swim with us!
Enjoy both group classes and private swim lessons in downtown Chicago for all ages and ability levels from children to adults with our new Skyline Swim programs @ http://www.SkylineSwim.com!
Our programs are coached by certified endurance sports coaches including 4 Star Endurance’s Head Coach Chris Navin, a 21+ time Ironman and 12x TeamUSA qualifier. Our coaches host Adult Learn to Swim (ALTS) programs for beginners, TriDot Pool School camps for triathletes, freestyle Swim Technique classes, and we even offer Chicago’s most comprehensive Tri312Triathlon Training programs which include the Chicago Triathlon‘s TEAM TO END AIDS (T2) charity training program!
For PRICING INFO and ONLINE BOOKING for both GROUP classes and PRIVATE lessons at Lakeshore Sport & Fitness (LSF) – Illinois Center in Downtown Chicago, please click below!Or scroll down further below for more information about our new “Swim360” video analysis packages!
Underwater video analysis in SWIM TECHNIQUE classes and SWIM360 private video analysis sessions!
Taking our passion of photography and video analysis to the next level, we’re now offering 4K-resolution and 360-degree “Swim360“ underwater swim stroke video analysis service to help swimmers and triathletes or all levels – from beginners to elites!
There is no better way to identify areas for improvement than truly seeing yourself from every angle, in high quality, and in slow motion. Using new techniques and tech, we can now analyze your swim technique in up to 4k high resolution with up to 240 frames per second slow motion both above and below the water with some of the latest 360-degree video equipment featuring 6-axis image stabilization. Get the highest quality video analysis possible and shed new light into every inch and angle of your stroke mechanics unlike ever before!
360-degree video enables us to analyze your stroke from the FRONT, BACK, ABOVE, and SIDE – including both ABOVE and BELOW water all in one video shot!
Our video analysis techniques and technology solutions have been developed into a custom-designed “4 STAR MOBILE LAB” solutions that are available at select locations in the Chicago area. To request an individual 1on1 appointment, or group solutions to bring our mobile lab and tech to your private pool, training center, fitness studio, team workout, or partner health club, please contact us at COACH@4STARENDURANCE.COM or visit 4starendurance.com/swim-lessons.
You can also find 4 STAR ENDURANCE underwater video analysis services featured as part of both group and private swim lessons throughout the year, including:
Pro Triathlete and former ITU Age Group World Champion Jacquie Godbe
REMOTE VIDEO ANALYSIS
Want to record your own swim stroke and wondering what type of technology we use? We use some of the latest and greatest video equipment, including some readily available consumer technology that we’ve customized with our own special in-house equipment, workflow, and filming techniques – all integrated into a “triathlon center in mobile cart” solution that helped us win the USA TRIATHLON “Entrepreneur of the Year” in their “shark tank” competition in 2020!
You can find some of the video equipment and products we recommend at 4starendurance.com/gear – or contact us for more info!
Congrats to Jacquie Godbe, 2-time USA CYCLING National Champion in eSports Cycling for traveling across the globe and placing 2nd with TEAM EPIC in the first ever OLYMPIC eSPORTS CYCLING FINAL in SINGAPORE!
In case you missed the live broadcast, here are some highlights:
Want to learn more about TriDot? Hear our very own Coach Chris from 4 STAR ENDURANCE featured on the latest episode of the TriDot Podcast talking about Metabolic Testing! Learn about VO2 Max, FatMax, Resting Metabolic Rate (RMR), Blood Lactate Testing, and more! Discover the journey of training smarter through testing, different testing options, and other tips to optimize to implement in your own training! Then see how you can get scheduled for a metabolic test by visiting www.MetabolicAthlete.com today!
Get tested with Coach Chris at Chicago’s only metabolic testing center featuring the new CardioCoach app integration for your smart devices – including enabling Garmin devices to be able to show your real time fat vs. carb metabolism!
Visit Lakeshore Labs – powered by Metabolic Athlete at www.MetabolicAthlete.com to learn more and sign up to get tested!
✶✶✶✶
4 STAR ENDURANCE is now powered by TriDot and RunDot!
We are excited to bring the TriDot triathlon training platform to our Chicago athletes and to our 4 STAR CLUB training community! To celebrate, going forward all 4 Star Club members will enjoy a bonus 1-on-1 TriDot training consult annually to get started quick in learning how to custom-tailor the TriDot data optimized training (DOT) system to your goals and races! Click here to get a free Trial of TriDot!
TriDot (and now RunDot!) is both a complete training platform and multisport community. Become more familiar with TriDot when you utilize both the platform tools and enjoy the TriDot content, including:
In 2023, a new AI-powered “adaptive” training plan tool for runners was finally launched… so now let us introduce you to RunDot!
BETTER RESULTS IN LESS TIME WITH FEWER INJURIES
RunDot athletes improve an average of 3.2x more than non-users and experience performance improvements in 30% less training time.
Runners can enjoy RunDot to receive custom-tailored DATA OPTIMIZED TRAINING (DOT) that takes your 5k, 10k, half marathon, marathon, and ultra-marathon training to the next level with a wide variety of features that can automate and adapt based on your overall training stress, environmental conditions (including elevation and heat) and even your own unique genetics so that every single interval or every single workout is optimized to you!
What is RunDot?
Ready to get started?
Sign up for RunDot (with optional support from 4 STAR ENDURANCE head coach CHRIS NAVIN) using this link:
“Meb” Keflezighi is widely acclaimed as one of the greatest runners of our time and is the only man in history to win the New York City Marathon, the Boston Marathon, and an Olympic marathon medal.
2-MONTH FREE TRIAL (expires soon!) Sign up for the RunDot Project for a chane to get selected to enjoy up to 2-months of free optimized training – with optional support from 4 STAR ENDURANCE head coach CHRIS NAVIN using this link: RUNDOT PROJECT
✶✶✶✶
Triathlete or Cyclist? RunDot is intended for runners who primarily focus on running workouts as their only endurance workout focus (specifically, athletes who may not want to include swimming and cycling in their training). If you’re a multisport athlete or triathlete, join TriDot instead for training plans that include running, cycling, and swimming workouts using this link: https://app.tridot.com/onboard/sign-up/ChrisNavin
I AM TRIDOT – CHICAGO! Do you live or train in the Chicago area? Join our new facebook community for both TriDot and RunDot athletes at www.facebook.com/groups/tridotchicago
✶✶✶✶
GETTING STARTED & FAQ Once you create a RunDot account (see link above), check your email to participate in an orientation call (or watch this recorded version) and don’t miss following the 5 instructional videos here to connect devices, add a race, update threshold, and tweak some settings: https://www.rundot.com/faqs
✶✶✶✶
QUESTIONS? Visit RunDot.com or TriDot.com for more info, or join our 4 STAR CLUB to become part of our TriDot and RunDot community powered by 4 STAR ENDURANCE coaching support. Join us and take your training to the next level by learning to put data optimized training to practice… with expert guidance!
Participate in our FREE #MetabolicAthlete #EffortRewarded MYZONE challenges and monthly leaderboards by wearing a MyZone heart rate monitor while you train, race, or workout! Challenges include participating individually every month, at event-specific challenges, or in team-based competitions where both individuals and teams will be ranked based on true “effort” via heart-rate based #EffortRewarded scoring!
These heart-rate based challenges are great for all ages and ability levels since they are based on your individualized heart-rate zones that are updated and tailored to your own unique metabolic fitness profile – or through our Metabolic Testing services. Whether you’re coming straight off the couch as a beginner starting a new fitness journey, or if you are an experienced endurance athlete – the MyZone’s “MEP” points system allows us to host competitions, challenges, and monthly leaderboards that are effectively normalized for all fitness levels, and based purely on your unique “effort” that you put in!
You don’t need to be a member of any specific club or community to join!Anyone is welcome to participate in our challenges… the goal of our MYZONE system is simply to encourage health and fitness motivation for all, regardless of where you train or who you train with!
STEP 2: SETUP MYZONE APP (and link to Facility ID: 4SUS001)
STEP 3: That’s it! Start training with your MyZone and upload workouts automatically through the app to see your standings in our 4 Star Endurance MyZone Leaderboard!
Schedule a chat to join in as an individual, or to bring your team, community, company, school, or event into our MYZONE COMMUNITY!
Upload workouts automatically via the MYZONE phone app!
NEW CHALLENGES – HOSTED BY METABOLIC ATHLETE
We run monthly leaderboards and several #MetabolicAthlete challenges throughout the year, especially around popular ENDURANCE RACE EVENT WEEKENDS to help you learn to train and race SMARTER, not HARDER!
Simply make sure you are associated to our MyZone Facility ID number for “4 STAR ENDURANCE” (4SUS001) and log into the app to sign up for new challenges whenever we create a new one! We frequently host challenges around big endurance race weekends, and we’re constantly adding new challenges! We even have daily workout classes you can join via the MyZone phone app for additional motivation and camaraderie!
✶✶✶✶
IS THIS REALLY FREE?
Are the monthly challenges free? Yup, you betcha! Anyone who has a MYZONE or wants to get one, can participate! But if you want to make a donation to any of our affiliated charities & partners, please visit our CHARITY PARTNER page to support our initiatives, or enjoy our GEAR discounts when you shop online – as you can support our website through some of our exclusive partner and affiliate discount codes and links too!
If you’d also like to eligible to win our end of your raffle prizes, join the 4 STAR CLUB.
To participate, simply grab any MYZONE heart rate monitor and workout! We recommend the MZ-SWITCH if you don’t have one yet since it is one of the most versatile and accurate heart rate monitors on the market.
Even if you already have a wrist-based or chest strap heart rate monitor like a Garmin, Polar, Whoop, or Apple Watch, you can purchase a MYZONE MZ-SWITCH and wear it as an arm-band to participate in our challenges while using your smart watch of device – there is even a MYZONE app you can download onto your Apple Watch or Garmin if you have one of those that connect directly with a MyZone!
MyZone’s new MZ-SWITCH is one of the best all-around “multisport” heart rate monitors… it works via both BLUETOOTH and ANT+ technology as either an ECG chest strap (e.g. while running or cycling) or “switch” it to optical PPG mode and wear it as an arm band (e.g. while swimming)!
STEP 1: Get a MYZONE SWITCH for $50 off here:tinyurl.com/4star-myzone … or join the 4 STAR CLUB to receive a bigger $60 off discount! Club Members: Check your team website and training plans for an even bigger “VIP” discount link!
STEP 2 –REGISTER VIA MYZONE PHONE APP
Simply download the MyZone Phone App. and connect it to your MyZone heart rate monitor! You can join in our monthly leaderboards as a solo individual athlete or stay tuned for our frequent team challenges and join one of our teams or create your own team by inviting a group of your own friends to band together… then have fun and stay motivated with the accountability from all the added camaraderie and competition. Because we all know it’s easier to stay motivated with a little peer pressure!
NOTE: Register your MYZONE to the 4 STAR ENDURANCE Facility ID number “4SUS001” if you are not already affiliated with another club. If you are affiliated with another club, you can simply open up a request to move to our facility using the HELP->SUPPORT menu option in the MYZONE app!
When we host team competitions, you can create a team based on anything – FRIENDS, CO-WORKERS, CHARITABLE CAUSE, RUNNING CLUB, HIGHSCHOOL SQUAD, or any TRIATHLON COMMUNITY!
STEP 3 – SIMPLY WORK OUT!
Simply upload your workouts via the MyZone Phone App after every workout – or at least once every week to sync your data automatically. You may receive a formal “invite” to accept a challenge within the MyZone app, so make sure you are logging in and uploading your workouts. Everything will be tracked and updated automatically – and you’ll see the live leaderboards in the RESULTS section below!
✶✶✶✶
WHAT IS A MYZONE SWITCH?
The Myzone Switch is a brand new and unique heart rate monitor that works via Bluetooth and ANT+ wireless technology to connect with virtually any apps or smart watches that you may already have. It is one of the only Heart Rate Monitors (HRM) that can “switch” between being both a “PPG” optical sensor and “ECG” chest strap for greater accuracy, making it one of the most versatile heart rate monitors on the market. This new strap is especially popular with triathletes who want to track heart rate data more accurately while swimming (since you can wear it as an upper-arm band for swimming)!
MyZone’s new MZ-SWITCH is one of the best all-around “multisport” heart rate monitors… it works via both BLUETOOTH and ANT+ technology as either an ECG chest strap (e.g. while running or cycling) or “switch” it to optical PPG mode and wear it as an arm band (e.g. while swimming)!
If you already have a MyZone, fantastic! But if you don’t, you can get one for $50 off using the MyZone link on the GEARsection of our website for $50 off at tinyurl.com/4star-myzone (or join the 4 STAR CLUB to receive a bigger $60 off discount!)
OPTIONAL: REGISTER YOUR BELT! If you are not tied to an existing MyZone facility, use Facility ID 4SUS001 when you register your belt to join our 4 STAR ENDURANCE community of endurance sports athletes!
BONUS $100 METABOLIC BUCKS WITH EVERY NEW MYZONE PURCHASE! With any new MyZone MZ-SWITCH that you purchase through our referral link above, you’ll be eligible to receive up to $100 in credit towards metabolic testing including $50 off a VO2 Max Active Metabolic Rate (AMR) test and $50 off a Resting Metabolic Rate (RMR) test! Or save up to $140 off a testing bundle when you book a “Metabolic360” bundle at www.MetabolicRunner.com that includes a RMR+VO2 test in one appointment! Either way, you’re basically getting your money back whenever you purchase a MyZone heart rate monitor through 4 STAR ENDURANCE and METABOLIC ATHLETE. It’s basically like getting a free heart rate monitor!!!
✶✶✶✶
POINTS SYSTEM
POINT SYSTEM You’ll earn heart-rate based “points” based on the MyZone Effort Point System (MEPS) – for every minute spent in a heart rate zone (above ZONE 1), you’ll earn more points. NOTE: While your total monthly “MEPS” might include the points you earn in the “grey” ZONE 1, we do not include those in the totals for challenges (so you can’t earn extra points just wearing your strap all day!) The more points you earn, the more chance you have to earn prizes as part of our annual 4 STAR CLUB challenges too….
✶✶✶✶
Join our 4 STAR CLUB to earn prizes every year!
ANNUAL 4 STAR CLUB RAFFLE PRIZES & CHALLENGES
ANNUAL PRIZES – presented by Metabolic Athlete, Tri312, and 4 Star Endurance! Compete solo every month to maintain 1,300 MEPS every month and/or compete in a team or event challenge, and you can enter our annual raffle to earn prizes every year by joining our 4 STAR CLUB community for endurance sports athletes! For every month where you earn at least 1,300 points, and for every team or individual challenge you complete, you’ll receive 1 raffle entry towards prizes that including over $4,444 in annual services and gear from our sponsors!
For every 1 month where you earn 1,300+ MEPS, you earn 1 RAFFLE ENTRY!
For example: if you earn 1,300 points in 3 consecutive months, you’ll earn 3 raffle entries!
NOTE: Prizes will be announced at a year end party in Chicago – so join our 4 STAR CLUB, email list, follow our calendar, and download the TeamReach.com phone app by joining group “4star” to stay in the loop!
Annual prizes may include:
Metabolic360 Bundle of VO2 + RMR testing ($360 value)
4 STAR ENDURANCE 3-month Private Coaching Package (valued at over $1,100)
TEAM CHALLENGE Teams of 4 or more athletes who also join the 4 STAR CLUB (or any of our affiliated partner clubs and communities) and have the highest average “MEPS” will also be eligible to win extra team swag for their whole team! So the more friends you recruit, the more prizes you can win for each person! You can create your own team, or join any of our frequent partner and charity clubs including:
Indoor Triathlons, Clubs, Clinics, and Training Programs.
We’re excited to bring several programs, partners and sponsors together to create Chicago’s first ever unified triathlon community of clinics, training programs, and the Tri312 INDOOR TRIATHLON SERIES.
Join our indoor races – or sign up for our triathlon club, training program, and triathlon clinic series for all ages and ability levels!
TRIATHLON TRAINING
Join our triathlon community, triathlon training programs, and triathlon clinics – powered by Lakeshore Landsharks, 4 Star Endurance, Team to End AIDS (T2), and BFF Bikes!
Triathlon is not just a summer sport, compete year round with our indoor triathlon race series – or get involved in becoming a partner club, charity, coach, or sponsor!
ATHLETES – join our training programs or invite your friends and family to race and volunteer in our fun beginner-friendly indoor triathlon series… a great way to test your fitness and get ready for upcoming outdoor triathlon races! Volunteer at www.Tri312.com/volunteer
4 STAR CLUB – join our TRI312 community or 4 STAR CLUB and become a member of our growing triathlon community to enjoy $15 off per race, or save up to an additional $25 for a total of $40 off when you volunteer and race on the same day! Join our club at www.4starendurance.com/club and sign up to Volunteer at www.Tri312.com/volunteer
COACHES – are you a coach? Contact us to get involved in our training programs, clinics, or volunteer and set up discounts for your athletes! Become a series partner for an opportunity for you to showcase your coaching business to a wider audience!
CLUBS & TRAINING CENTERS – are you a health club or facility that wants to bring Tri312 to your club? Contact us and let’s bring Tri312 races or training programs to your location and community!
CHARITIES, PARTNERS & SPONSORS – Contact us to get involved in our indoor triathlon experiences at www.Tri312.com/sponsors
Interested in purchasing a metabolic test as a gift? Give the gift of health & wellness to for a friend, coworker, or family member!
✶✶✶✶
We now have several gift options available including single tests and bundles that can be redeemed at our testing centers, partner locations, and even scheduled as bespoke “at home” appointments thanks to our new mobile metabolic testing lab!
To create a bespoke package, please schedule a consult with us at www.calendly.com/metabolicathlete/consult and we can talk through creating the perfect option for your gift.
For a full menu of options, please visit our metabolic testing website for more information:
LAKESHORE LABS is powered by Metabolic Athlete and 4 STAR ENDURANCE
Train Smarter with MetabolicAthlete.com CardioCoach PRO testing from 4 STAR ENDURANCE
✶✶✶✶
PURCHASE A TEST TODAY (Payment Link)
Want to purchase a test before scheduling, as a gift, or to submit a payment after scheduling? Use the following link below for our most popular testing bundle pacakge and click on the image/button of your credit card type below (Visa, Mastercard, Amex, etc.).
Metabolic360 Bundle: RMR+VO2 MAX TEST w/ Consults ($360)
Purchase a METABOLIC 360 BUNDLE of RMR + VO2 MAX test at our best package rate – less than $200 per test for a complete 360-degree view of your ACTIVE and RESTING metabolism!
$360.00
SINGLE TEST ($250)
Purchase a SINGLE test (can be redeemed for either RMR or VO2 MAX test).
Getting ready for a marathon or endurance race event? What “must have” products and items do you pack for race morning in order to have a perfect race day experience?
If you need some great tips, check out our ULTIMATE MARATHON “RACE DAY” CHECKLIST complied from the most experienced coaches and athletes from the 4 STAR ATHLETE CLUB and METABOLIC ATHLETE – including individual coaches with over 100+ marathon and 20+ IRONMAN finishes who have dealt with preparing for just about any race day conditions!
This compilation includes all of the items both our athletes and coaches have personally packed into their RACE DAY gear bags – for pre-race, post-race, and during the race. From breakfast items to recovery tools, you’ll find a little bit of everything here to help you pack and prepare for race day. So if you’re a little Type-A, enjoy big checklists, and want to over-prepare like a pro – then this ULTIMATE RACE DAY CHECKLIST list is for you!
Find something we’re missing? Let us know and we’ll add it to this list!
Some tips on items to pack for RACE MORNING – for marathons (both standalone and during IRON distance triathlons)!
Join the 4 STAR CLUB for training plans for any event – and VIP discounts on gear and more!
Triathlete? Don’t miss the 4 STAR ATHLETE CLUB Head Coach Chris’ TRIATHLON and IRON DISTANCE triathlon checklists too – including additional gear back packing tip videos for ultra distance racing!
4 STAR ENDURANCE – METABOLIC ATHLETE
THE ULTIMATE RACE MORNING CHECKLIST
Face Masks (no longer required at most races but might want for large crowds at events with large international fields?)
Toenail clippers – clipped your toenails?
Race Bib (and/or timing chip if it’s not one in the same!) & Safety Pins
Hydration / Race Belt – with Phone and cash/ID storage (for post race festival beer or public transport / taxi?)
Run Shoes & Technical Socks (+ Extra pair of post-race socks/shoes/flip-flops?)
Technical Shirts / Shorts / Team Singlet (+ Nipple protection band-aids?)
POST RACE: Dry clothes in Gym Bag / CLEAR Security Bag / wet clothes bag?
Extra socks, Compression & Recovery Gear, Medications, etc.
POST-RACE ITEMS: Snacks (a fun treat?) + Cell Phone charger/battery pack?
RECOVERY TOOLS: Stick, Foam Roller (with vibration!), Recovery Ball, Compression Boots, compression calf sleeves or socks, and massage gun (see our GEAR page).
OTHER: Music Headphones/Phones are ok in most marathons (but not triathlons!), BUT KEEP IN MIND NO SELFIE STICKS OR CAMERAS at most events!
Anything else you can think of? Check our our GEAR page for links to discounts on specific items we recommend and let us know viaYoutube video comment or post below if you think there are any items we should add to our lists!
