FOUR STAR ENDURANCE

NEW PODCAST: 6 Big Time Cycling Tips for Triathletes

Are you interested in tangible tips to improve your cycling? Triathlon legend Craig “Crowie” Alexander and Coach Chris Navin joined the TriDot podcast this past week to share six big time cycling tips for every triathlete. Listen to the podcast as they break down the importance of a proper bike fit, bike handling skills, strength & mobility, erg-mode training, #VO2Max metabolic testing, having fun, and explain the benefits of high and low cadence training.

LISTEN TO THE PODCAST @ www.tridot.com/podcast
For more episodes and a free trial of Tridot, visit www.4StarEndurance.com/tridot

Crowie and Chris also share tips for strength and mobility as well as wisdom for working on your bike handling skills. These six tips will have you ready to rock the longest leg of your next race!

OFF-THE-BIKE STRENGTH & MOBILITY – listen to tips on trying Yoga, Pilates, Squats, Incline Leg Press, Lunges, Core Activation, Core Workout Routines, and more!
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LOW CADENCE & HIGH CADENCE WORK – integrate both extremes of HIGH and LOW cadence interval training. Try 60-70rpm high resistance interval training into early part of your training season!
Low Cadence Example = 5x 5min @ 60rpm at 90-110% of FTP w/ 2min rest.
High Cadence Example = 5x 5min @ 110-120rpm at ZONE2 w/ 2min rest.
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PROPER BIKE FITTING – get dialed in with a full professional fitting, focusing on comfort, power, and aerodynamics. Don’t overlook your cleats, saddle, as well as the overall bike fit. Even if you have been fitted in the past, consider a re-fit anytime you change flexibility, equipment, or at least one re-check every 5-10 years as you age-up, change fitness, or move into a new age group!
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ERGOMETER TRAINING – leverage both the “resistance-control” or ergometer-mode of smart trainers every week, but also include “free-ride” or course-mode for variety to ensure you are getting comfortable with your equipment and gearing for hills to better prepare for race day!
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BIKE HANDLING & BIKE SKILLS – attend bike skills clinics to work on a wide variety of skills, including counter-steering, hitting the apex for higher speed turns, handling water bottles at aid-stations, braking safely, and getting comfortable at being safe going into high speed downhills. In Chicago, consider attending group rides and bike skills clinics at BFF BIKES or USA Cycling events like the Labagh Practice Crits with xXx Racing Athletico.
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HAVE FUN & BE ADVENTUROUS – go on group rides, social events, and be adventurous by trying some century rides, randonneuring with Chicago Rando or brewery rides with BFF BIKES.
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BONUS TIP: Go for PEAK POWER efforts… try some all-out 5-second sprints and try to beat your prior best efforts consistently over time to keep challenging yourself to improve!
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LOOKING FOR MORE TIPS & TRAINING SUPPORT?
Learn more about TriDot and enjoy a 2-month free trial at www.4StarEndurance.com/Tridot

Join our MetabolicAthlete™ 4 Star Club at www.4StarEndurance.com/club to get started with your training journey, or schedule a VO2max test today!

Upgrade to private coaching support from Coach Chris at www.4StarEndurance.com/coaching

Chicago Triathlon Community Events

Stay in the loop on upcoming community events and programs with our new #ChiTri Community Calendar! Designed by the Chicago Triathlon, Tri312 and 4 Star Endurance as a community resource, our new #ChiTri calendar can be integrated into any Google Calendar or through an iCal link. Follow this calendar to maximize your experience training for the Chicago Triathlon this year!

iCal Link:
https://calendar.google.com/calendar/ical/c_b93f5cbd9c996bae2b2d342c930467753ffb0f462786ec4669619ed4d771e3e6%40group.calendar.google.com/public/basic.ics

Public Calendar Link:
https://calendar.google.com/calendar/embed?src=c_b93f5cbd9c996bae2b2d342c930467753ffb0f462786ec4669619ed4d771e3e6%40group.calendar.google.com&ctz=America%2FChicago

#ChiTri COMMUNITY PROGRAMS

REGISTER TODAY @ ChicagoTriathlon.com and join any of the official #ChiTri community programs below for additional information, and to stay in the loop on upcoming programs and events:

– #ChiTri Corporate Challenge
– #ChiTri Club Program
– #ChiTri Charity Program
– #ChiTri First Timer’s Program
– #ChiTri 100 Club First Responder’s Competition
– #ChiTri Chicagoland Tri-Series

#ChiTri VIDEO SERIES

Video series about the CHICAGO TRIATHLON. NOTE: This is an older video series, so some information may have changed slightly.

#ChiTri COMMUNITIES and CLUBS

Visit these great beginner-focused, open, and friendly triathlon communities to train, meet, and mingle with local triathletes!

CHICAGO TRI CLUB (CTC)
Chicago’s largest social club for triathletes with a comprehensive “newbie” program. Join weekly un-coached workouts, meetups, and monthly team meetings on first Wednesday of every month! Learn more at http://www.ChicagoTriClub.com

TRI312: TRI IN THE CHI
Weekly coached workouts, indoor triathlons, and YouTube channel!
– TRAINING @ http://RunSignup.com/Tri312
– YOUTUBE @ https://www.youtube.com/@TRI312triathlon
– INDOOR TRIATHLONS @ http://www.Tri312.com

BFF BIKES
The women-owned and focused bike shops provides race day support at the #ChiTri and hosts weekly group rides, runs, and monthly triathlon socials. RSVP to upcoming events at http://www.bffbikes.com/events

NASTY
North Avenue Swimming and Triathlon Yo (NASTY) is a new and large community of young triathletes that is very active on Instagram and WhatsApp: https://www.instagram.com/nastyswimmers

OHIO STREET BEACH “SKYLINE SWIM” CLUB
Join the Ohio Street Beach “Skyline Swim” club – an #Unofficial club and free community to encourage open water swimming safety through the use of #SwimSafe swim buoys and the #BuddySystem! Also offering indoor swim technique classes and lessons. Learn more at http://www.SkylineSwim.com

TEAM TO END AIDS (T2)
The official charity partner supporting the #ChiTri post-race festival and beer garden, and also the longest running, comprehensive charity training program patner of the Chicago Triathlon! Learn more and join @ http://www.t2ea.org

CHICAGO ATHLETIC CLUBS (CAC) TRI CLUB
Based out of the Chicago Athletic Clubs (CAC) health clubs https://www.chicagoathleticclubs.com/services/triathlon-club-chicago

BMC PERFORMANCE COACHING
Masters swimming classes and strength training for triathletes @ http://www.bmcperformance.com

METABOLIC ATHLETE “4 STAR CLUB“
Triathlon community for endurance athletes focused on training smarter with coach support and heart-rate based training plans focused around developing metabolic health & performance Led by Coach Chris Navin who has helped win the USAT NATIONAL CHAMPIONSHIPS at the Chicago Tri, and coached multiple-time #ChiTri overall champions! http://www.4StarEndurance.com/club

Do you know about other communities we should feature? Let us know and we’ll add them to the list here!

#ChiTri in the NEWS, TV, and VIDEOS

Watch these videos for info, tips, and inspiration!

#ChiTri #Tri312 TRAINING TIP VIDEOS: THE SWIM

Swim Start and Swim In videos:

#ChiTri #Hype and #Recap Videos

Promo #Hype and #Recap Videos!

#ChiTri and #ITUChicago Over the Years #Historic Videos

Videos from over the years!

#ChiTri #Inspiration ATHLETE STORIES

Swim Start and Swim In videos:

Train and Race IRONMAN 70.3 Rockford-Illinois!

Exciting News…. for the first time ever, there is an IRONMAN event in the state of Illinois… a new 70.3 in Rockford, IL with a blazing fast down-river swim!

Register early, bookmark this page, and join our IRONMAN ROCKFORD 70.3 FACEBOOK GROUP for news, updates, and local training insights & resources – direct from local Rockford and Chicago-area TriDot coaches & friends at TRI312 and 4StarEndurance.com!

Further below, you’ll find several training resources from our local Chicago and Rockford triathlon communities with tips, links, videos, Garmin GPS route maps, socials, and news about local and regional events that will help guide you in getting ready for IRONMAN 70.3 ROCKFORD ILLINOIS!

A great starting point, don’t miss the COMMITMENT DAY webinar about IRONMAN 70.3 training (or IRONMAN training if you’re racing a full iron race as well!):

For training, check out TriDot for training plans and our local Tri312 programs including the “Tri312 Chicago IronMonster” community powered by 4 Star Endurance (Official IRONMAN tri club). Don’t miss our Tri312 videos and the Chicago Triathlon Community Calendar events and training resources if you’re in the Chicago area. And don’t miss the local Rock River Multisport group for training rides and other great events to integrate into your training and racing calendars if you’re a local to Rockford!

UPCOMING TRAINING EVENTS & SOCIALS:
9/18/24 – KICK-OFF SOCIAL @ Embassy Suites w/ Rock River Multisport
9/22/24 – BFF BIKES – Monthly Tri Club Socials
10/2/24 – Chicago Tri Club (CTC) – Monthly Tri Club Social
10/12/24 – Rockford Preview Ride
11/9/24 – Rockford Preview Run
2/12/25 – HOKA Rockford Fun Run in Chicago!
2/21/25 – IRONMAN Panel & TriSocial @ BFF BIKES!
3/2/25 – Indoor Triathlon (Chicago)
3/5/25 – HOKA Rockford Fun Run in Rockford!
3/8 – 3/9/25 – Official IRONMAN TriDot Pool School (TPS) near Rockford!
4/19/25 – Indoor Triathlon (Chicago)
4/20/25 – Sunday Endurance Rides @ BFF BIKES start
4/27/25 – ABR/MATTS Time Trials – Apple Valley 20k (near Rockford)
5/3/25 – BFF BIKES Garage Sale
5/4/25 – Course Preview Ride w/ Rock River Multisport
5/18/25 – Chicago Spring Half Marathon – Volunteer LEAD BIKE crew
5/25/25 – McHenry County Century Ride (ask Coach Chris for discount code!)
5/27/25 – Open Water Swim (OWS) Clinic (FREE w/ #ChiTri Corporate Challenge)
6/1/25 – Leon’s Triathlon (stay tuned for an open water swim clinic the day before!)

Coming soon…
Virtual rides with Chicago Virtual Cyclists (CVC) on ROUVY
Spring 2025 – Course Preview Group Swim

See below for links, videos, and 50% off your first 2 months of ROUVY!

IRONMAN 70.3 ROCKFORD ILLINOIS – Training Resources

Official 2025 IRONMAN 70.3 Training Webinar (Commitment Day):
https://www.youtube.com/watch?v=NDN9JXoCvYc

Official 2025 IRONMAN Training Webinar (Commitment Day):
https://www.youtube.com/watch?v=HlbqZhqAShM

Official IRONMAN Triathlon Training Program (Free Training Plan!):
TriDot Triathlon Training (free 2-month trial)

Ride official IRONMAN courses on ROUVY (50% off first 2 months):
http://tinyurl.com/4star-rouvy

Official IRONMAN Swim Training Program:
TriDot Pool School (TPS)

CHICAGO GROUP RIDES
(note most group rides require ROAD bikes for safety – no aerobars – so be sure to confirm ahead of time!)
www.ChicagoGroupRides.com
…

ROUTE MAPS:
Garmin Bike Course
Garmin Run Course (1st lap only)
Garmin Run Course (2x Loops = Full Course)
…

ROUTE MAPS:
Garmin Bike Course
Garmin Run Course (1st lap only)
Garmin Run Course (2x Loops = Full Course)

TRI312: TRI IN THE CHI – Videos on IRONMAN 70.3 Rockford Illinois

Onsite Announcement Recap (Chris & Joel)
ABC7 Chicago – Announcement Interview
Rockford 70.3 – Hype Video
Livestream (Announcement)
Pro-Triathlete Interview (Erika Danckers)

Local Triathlon Club Interview:
Rock River Multisport

Local Race Director Interview:
TRI312 Youtube

Official IRONMAN 70.3 ROCKFORD ILLINOIS – Official Info

Visit the OFFICIAL IRONMAN 70.3 ROCKFORD ILLINOIS website @
https://www.ironman.com/im703-rockford-illinois

GO! ROCKFORD – Local Info

Visit the Go! Rockford website for local resources:
https://www.gorockford.com/ironman/

Official announcement:
https://www.gorockford.com/blog/stories/post/ironman-rockford-illinois/

IRONMAN 70.3 ROCKFORD ILLINOIS – FACEBOOK GROUPS

IRONMAN 70.3 Rockford – Facebook Group:
www.facebook.com/groups/illinois703

TriDot Chicago – Facebook Training Group:
https://fb.com/groups/tridotchicago

IRONMAN 70.3 ROCKFORD ILLINOIS – VIDEOS & News Coverage

Official Announcement & News Coverage:
Onsite Announcement Recap (Chris & Joel)
ABC7 Chicago – Announcement Interview
Rockford 70.3 – Hype Video
Livestream (Announcement)
WIFR News
EyeWitness News (WTVO)

Local Triathlon Club Interview:
Rock River Multisport

Local Race Director Interview:
TRI312 Youtube

IRONMAN 70.3 ROCKFORD ILLINOIS – GPS & Route Maps

Please check the official website for updated route maps & info @
https://www.ironman.com/im703-rockford-illinois

ROUTE MAPS (unofficial):
Garmin Bike Course
Garmin Run Course (1st lap only)
Garmin Run Course (2x Loops = Full Course)

What is “TRI IN THE CHI”?

Please LIKE and SUBSCRIBE to our new @Tri312triathlon channel for the latest news and content related to the urban triathlete’s experience of triathlon training and racing in Chicago, as we feature interviews with inspiring local coaches, athletes, experts, training centers, and businesses that support the multisport community!

You can also catch our latest TRI312 content and info on social media platforms including YouTube, Facebook, Instagram, Twitter, and more! Tag us @tri312triathlon with hashtags #Tri312 and #TriTheChi to share your triathlon training stories and adventures with us!

FIRST EPISODE!

Don’t miss our first episode with the one and only local triathlon legend Leon Wolek – Race Director of Leon’s Triathlon – subscribe to the notification and watch the episode premiering on Friday 3/15/24 at 6:00pm CST below!

What is TRI IN THE CHI?

“TRI312’s ‘TRI IN THE CHI‘ show is Chicago’s latest YouTube channel for triathletes focused on growing the sport of triathlon in Chicago by supporting the multisport community through fun, silly, and insightful interviews featuring local athletes, coaches, race directors, retailers, and endurance sports experts.

The TRI IN THE CHI show celebrates the unique perspectives and diverse journeys of the urban triathlete’s experience of swimming, cycling, and running through the Windy City. We aim to entertain and INSPIRE others to follow the famous Chicago architect Daniel Burnham’s vision to take #MakeNoSmallPlans as we journey together to complete epic endeavors… and inspiring adventures of endurance across the midwest!”

#TimeToTri #Tri312 #TriInTheChi #ChiTriShow #IamChicago #IamTriathlon #Triathlon #SwimBikeRun #ChiTri #TriTheChi #SuperTri

Our combined TRI IN THE CHI team represents several of Chicago’s largest local triathlon clubs, inspiring communities, veteran athletes, and experienced coaches! If you’d like to join our team, or know of a race, athlete, business, or triathlon-related event in the Chicago area that would like to be featured in an upcoming episode or interview – simply contact us about anything and everything triathlon and multisport related at TriTheChi@tri312.com

What is TRI312?

TRI312 is quite simply our growing “Triathlon in Chicago” community, covering anything and everything related to Triathlon in Chicago (312 is the downtown Chicago area code)! The TRI312 family is growing and now features several programs and initiatives:

CELEBRATE AND SAVE!

To celebrate our launch, the TRI312 INDOOR TRIATHLON AND DUATHLON series has extended a special “tri312” discount code for $31.20 off at www.Tri312.com for any of our indoor triathlon races – but only for 31.2 hours starting from 3:12pm on 3/12/24 through midnight on 3/13/24… so act fast and join in the series!

GEAR UP AT THE TRI312 SHOP on SquadLocker!

Remote Metabolic Testing Now Available… featuring INSCYD!

We are excited to announce that our Metabolic Athlete LACTATE testing now features INSCYD’s professional-grade reporting & remote testing options for runners, cyclists, and triathletes!

This means we also offer REMOTE LACTATE and FATMAX metabolic testing… the perfect solution and alternative for any cyclist, runner, or triathlete who can’t visit us in downtown Chicago for in-person VO2Max or LACTATE testing. Learn how you can unlock the secrets of “Zone 2” training, metabolic health, and optimize your own interval training with heart rate and power zones based on your unique metabolism, just like the professional athletes!

Wout Van Aert explains how using INSCYD for Fatmax and VLamax training changed his cycling performance for the better.

**EXAMPLE INSCYD TESTING PROCESS**
NOTE: EXAMPLE ABOVE IS FOR RUN TESTING USING A GPS WATCH + HEART RATE MONITOR.
BIKE TESTING CAN BE COMPLETED INDOORS USING A POWER METER + HEART RATE MONITOR.

See below for pricing options, and learn more at INSCYD.com or read on below…

TRAIN LIKE A PROFESSIONAL ATHLETE, OPTIMIZE “ZONE2” TRAINING AND COMPLETE LACTATE TESTING WITHOUT VISITING OUR LAB! RECEIVE A REPORT + CONSULT WITH A COACH AND LEVERAGE DATA TO CUSTOM-TAILOR WORKOUTS DESIGNED TO YOUR TRUE METABOLISM!

REMOTE METABOLIC & LACTATE TESTING

Not sure what option is best for you?
SCHEDULE A QUICK CHAT with Coach Chris Navin today to review options, testing protocols, and discuss your goals!

SINGLE TEST

Complete a set of interval workouts, send in your data, and schedule a consult to review your data with an experienced Metabolic Specialist!

$250 Non-Members

$200 Members

INSCYD360

Our “season package” of two metabolic tests! Complete a test + receive a full month of custom-tailored workouts + re-test with a second test to measure your progress and receive additional custom-tailored workouts to guide your training season ahead!

$360 (2-test bundle)

NOTE: Multisport athletes may utilize the INSCYD360 option as a BIKE + RUN assessment “multisport bundle” for a complete 360-degree “annual check up” of your BIKE + RUN fitness!

METABOLIC ATHLETE™

Our pro-level unlimited COACHING + TESTING package.
Receive monthly metabolic testing + unlimited coaching support including a full training plan with custom-tailored interval workouts to your current metabolism and fitness.

$444/mo

NOTE: This package includes TrainingPeaks, TriDot, and/or RunDot PREMIUM training plan tool subscriptions + Best Bike Split and RaceX race day planning tools.

Once you’ve purchased a test, you’ll receive an email with detailed instructions on completing your remote assessment + schedule a consult to review your data. Testing can be completed within 24-48 hours, or scheduled as far in advance as you like!

Learn more about INSCYD below or watch some videos!

MORE INFO ABOUT INSCYD & REMOTE METABOLIC TESTING

INSCYD TESTING PROTOCOL

Although there are multiple INSCYD test protocols that we recommend, there is no one singular INSCYD test protocol. This is actually a unique proposition of INSCYD: whether you prefer a lab test with spirometry, a field test with lactate samples, a remote test based on power (cycling) or GPS (running) only, a self-made test or a combination of these tests, INSCYD can do it!

“The INSCYD test opened my mind to an entirely new world of training and racing.”

LIONEL SANDERS, PROFESSIONAL IRONMAN TRIATHLETE

INSCYD FOR ZONE 2 TRAINING

Learn more about using INSCYD for ZONE2 training @ https://inscyd.com/article/zone2-training/

INSCYD FOR ZONE 3 TRAINING

Learn more at https://inscyd.com/article/zone3-training

INSCYD FOR ZONE 4 TRAINING

TriDot Pool School… in Chicago!

Sign up for the next TriDot Pool School (TPS) in Chicago and improve your freestyle swimming technique by an average of 12-20% in just one weekend! The OFFICIAL SWIM TRAINING PROGRAM of IRONMAN in 2024-2025 is now also the swim and training program partner of the Chicago Triathlon and Supertri!

Learning TriDot’s “Functional Freestyle” technique the ideal way for any swimmer to become more efficient, correct technique flaws, and get FASSTER – whether you’re a beginner triathlete or experienced IRONMAN qualifier!

Upcoming TriDot Pool School (TPS) dates are frequently being added, so check the www.TriDotPoolSchool.com website for the latest lists of upcoming dates!

If you miss signing up for TPS, consider our private 1-on-1 and group swim lesson options in downtown Chicago with our certified USA Swimming, IRONMAN U, USA Triathlon, and TriDot coaches!

Improve your swim technique with the TriDot Pool School (TPS)!

TriDot Pool School (TPS) is a simple yet highly effective program for people who want to develop or improve their freestyle swim form.

‍TPS uses a hybrid instructional approach consisting of:
– (1) a multi-week period of dryland drills done at home guided by video instruction followed by
– (2) an in-person weekend workshop in the pool with a 1:4 coach-to-athlete ratio and
– (3) accompanied by online support and video critiques.

‍The step-by-step teaching process (1) allows beginners build a solid swim stroke from the ground up and (2) helps stronger swimmers enhance their efficiency and correct the root issues that currently hold them back from reaching their full potential.

Learn more about TRIDOT POOL SCHOOL (TPS) @
https://www.tridot.com/tridot-pool-school/overview

4 STAR CLUB MEMBER BONUS: For a limited time, CONTACT US to receive a special bonus gift when you sign up for pool school!

Contact TriDot Coach Chris Navin via email with subject line
“SIGN ME UP FOR POOL SCHOOL!” to receive this special offer at Chris.Navin@tridot.com

REGISTER TODAY @
www.TriDotPoolSchool.com

Can’t make it to pool school? Learn tips, tricks, and improve your SWIM TECHNIQUE with our GROUP and PRIVATE swim lessons – and join our SKYLINE SWIM CLUB, LADYBUG PROJECT, or TRI312 TRIATHLON TRAINING programs with TEAM TO END AIDS and LAKESHORE LANDSHARKS!

Learn more about TriDot, join our TriDot Chicago facebook group, and join our official TriDot-powered 4 STAR CLUB!

Complete the SKYLINE SWIM & join Chicago’s open water swim club at OHIO STREET BEACH!

What is the “Skyline Swim”
& Ohio Street Beach Swim Club?

Chicago’s Skyline Swim is quite simply the iconic “must-do” Open Water Swim (OWS) from Ohio Street Beach near Navy Pier all the way past the Hancock Tower… a full 1-mile round-trip open water swim right in the heart of downtown Chicago!

The Chicago Park District’s Ohio Street Beach features free lockers (bring your own lock) for gear storage and is also home of the Chicago Triathlon‘s OPEN WATER SWIM CHICAGO clinics (OpenWaterSwimChicago.com) and the Big Shoulder 5k swim – two of the world’s largest open water swimming and triathlon events!

All of these factors make the Chicago “Skyline Swim” at Ohio Street Beach easily the most popular open water swimming venue in Chicago – if not one of the top swimming venues in the world!

DOWNLOAD TeamReach.com APP &
JOIN “SKYLINESWIM” CHAT

Our Skyline Swim Club is named in honor of this swim route in downtown Chicago, and serves as Chicago’s #Unofficial Ohio Street Beach swimming club!

We don’t require any membership – we’re just a free chat group via the TeamReach.com phone app, open to anyone, and simply an initiative to encourage #SwimSafety and to facilitate the #BuddySystem for swim meetups… and maybe a few social hours at Caffe Oliva after we swim too! 😉

To join us, simply download the TeamReach.com phone app and join our chat group using code “skylineswim” to meet up with us anytime… and help us spread the love of open water swimming, swim education, and water safety using #SwimSafe buoys and the #BuddySystem!

CLICK HERE:
FREE #LadybugProject SWIM BUOYS

Inspired by Coach Chris Navin‘s #LadybugProject, you’ll also find us giving away FREE #Ladybug and #Landshark open water swim buoys, and hosting annual open water swimming traditions – like our Memorial Day and Labor Day “Ladybugs vs. Landsharks” challenge.

We also coordinate a few #Unofficial epic long distance #IronMonster and #DoubleIronMonster swim meetups! These are not official swim events, but rather swim meetups to help our OFFICIAL IRONMAN TRI CLUB community of iron-distance TriDot triathletes prepare for major open water swimming “marathon” and triathlon events, by swimming together! For full training programs and coaching support, be sure to check out our 4 STAR CLUB and private COACHING memberships, the TRI312 triathlon programs, and Skyline Swim School offerings:

Swim Lessons for all ability levels – in the pool and open water!

Our Skyline Swim School helps swimmers and triathletes of all ability levels with both indoor and outdoor swim lessons and classes. Our goal is simple: to help you develop swim technique skills indoors – and swimming confidence outdoors – to complete the full distance of this 1-mile out and back Chicago “Skyline Swim”!

Join us to build up your swim confidence and you too can become a Chicago Lakeshore #Ladybug or #Landshark, and 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” community!

MORE OPEN WATER SWIMMING RESOURCES FOR OHIO STREET BEACH & THE CHICAGO “SKYLINE SWIM”:

JOIN THE “SKYLINE SWIM” CHAT: Download the TeamReach.com phone app!

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! You’ll find us coordinating meetups almost every day of the week at Ohio Street Beach! Don’t forget to always encourage the use of a buddy system and swim buoys in open water!

FREE SWIM BUOYS: Become a #Ladybug or #Landshark!

Need a swim buoy? Join our T2EA.org charity team or Tri312 triathlon training programs or 4 Star Club! You’ll get up to 40% off wetsuits, swim gear, and more advanced swim buoys… and enjoy a free open water swim buoy from Coach Chris when you show up for a group workout or meetup via our #SwimSafe #LadybugProject at www.4StarEndurance.com/ladybug too!

SKYLINE SWIM SCHOOL: Swimming Lessons!

Looking for GROUP or PRIVATE swim lessons – either in OPEN WATER or in a POOL in downtown Chicago? Then come learn swim with us – Chicago’s open water swimming and triathlon specialists!

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 @ 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 Tri312 Triathlon 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!

CLICK HERE:
SWIMMING LESSON INFORMATION

OHIO STREET BEACH HISTORY: Chicago Triathlon & Big Shoulders!

Back in 1980s, the Chicago Triathlon swim course ran from Oak Street Beach to Ohio Street Beach! Now moved to Monroe Harbor, the Chicago Triathlon is still one of the world’s largest triathlons!

The Big Shoulders Swim is one of the largest, most competitive, and most popular urban city open water swim races! Big Shoulders features a 5k and 2.5k swim at Ohio Street Beach every year on the first Saturday in September!

OHIO STREET BEACH: Info & Tips

Visit the Chicago Park District website for water quality updates, water temperature, beach status, and official open water swimming details @ http://www.cpdbeaches.com/beaches/Ohio-Street-Beach/

For additional water temp info, check the Lake Michigan buoys:

LINKS & RESOURCES

Chicago has a wide variety of open water swimming clubs and communities. Here are a few:

www.Tri312.com -> Youtube channel for #ChiTri community @Tri312triathlon + swimming and triathlon clinics, including Thursday nights at Ohio Street Beach!

www.T2ea.org -> Charity team with #ChiTri training program and swim meetups on Thursday nights at Ohio Street Beach!

www.SkylineSwim.com -> Swimming programs with meetups at Ohio Street Beach on Thursday nights during July & August

www.ChicagoTriClub.com -> Chicago’s largest triathlon community

North Ave Swimming & Triathlon Yo (NASTY) -> Instagram & WhatsApp group

OpenWaterSwimChicago.com -> #ChiTri’s monthly beginner friendly swim clinics with 400+ participants. Sign up early as these do sell out!

OpenWaterChicago.com -> popular blog with open water swimming meetups at North Ave “Ladder 1” and water temp updates in the off-season

BigShoulderSwim.com -> one of the largest open water swimming races in the world!

http://www.ChicagoSwimRun.com

http://www.LandsharkTriathlon.com

SWIM TIP VIDEOS

Follow @Tri312triathlon and @4StarEndurance for swimming tips videos!

✶✶✶✶

Introducing our newly updated Swim360 Underwater Video Analysis!

Underwater video analysis in SWIM TECHNIQUE classes and SWIM360 private video analysis sessions!

BOOK YOUR SWIM 360 ASSESSMENT TODAY!

SWIM FASTER & SWIM SMARTER WITH OUR SWIM360 ASSESSMENT!
Re-evaluate and re-invite your freestyle swim stroke analysis with our complete swimming assessment “Bootcamp”! Known as our “Swim360“ underwater swim stroke video analysis package, this service includes spending up to 2-hours in one “mini bootcamp” appointment with an expert coach to completely review and overhaul your swimming strengths and weaknesses! Work both in the pool and out of the pool in up to 30 to 45-min blocks to completely refresh your swimming technique with the latest technology, tools, and coaching guidance to see over 10% improvement in just one session! You’ll work with our most advanced coached (including IRONMAN U certified Head Coach Chris Navin) to receive:

Critical Swim Speed (CSS) swimming assessment.
TriDot SwimX Score assessment and customized swim workouts.
Full 360-degree swim video in up to 4k or 8k resolution.
Custom-tailored training plan for any distance of triathlon, up to Ironman.
Detailed swim drill videos, dryland exercises, and workouts tailored to your swimming strengths and weaknesses.

There is no better way to identify areas for improvement than truly seeing yourself from every angle, in high quality, and in slow motion, with an expert coach. Using both the latest coaching drills, swim techniques, and technology, we can now analyze your swim technique in up to 8k high resolution and 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!

TYPICAL Swim360 SESSION (rough outline, up to 2hrs with a coach 1-on-1):

30-45min – POOL: In-Water Swim Assessment (Breathing & Floating Assessment + Critical Swim Speed Test, including 400yd + 200yd time trials)
15-20min – DRYLAND: Flexibility & Technique Assessment – learn how to “feel” the water and swim faster with an effortless foundation & fundamentally more fluid freestyle techniques.
15-20min – VIDEO REVIEW: Review 360 video footage to identify your “homework” drills and skills to work on.
15-45min – POOL: Back in the water for drills & technique work + a final 200yd assessment focusing on technique corrections.
15-20min – DRYLAND: Debrief with custom-tailored “homework” assignments and custom-tailored training plan to any distance swimming or triathlon event!

EXAMPLE ONLY: 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 re-developed over the years, beginning with our a custom-designed “4 STAR MOBILE SWIM ANALYSIS LAB” solutions. Our services are available in downtown Chicago, but can come to your home pool, or select partner locations in the Chicago area. To request an individual 1-on-1 appointment, or need group solutions to bring our mobile lab and tech to a team swim camp, 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 SWIM CLASSES and PRIVATE COACHING swim lessons throughout the year, including:

PRIVATE COACHING PACKAGES – www.4StarEndurance.com/coaching
PRIVATE SWIM LESSONS – www.4StarEndurance.com/swim-lessons
Tri312 Triathlon Training & Lakeshore Landsharks – 4StarEndurance.com/Landshark
SWIM TECHNIQUE CLASSES – www.4starendurance.com/swim or swim.Eventbrite.com
TEAM TO END AIDS (T2) – www.t2ea.org

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!