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Monthly Swim & Coffee Social

swim-coffee

The first Tuesday of every month, Empire Tri Club and Red Tide Master’s Swim Team will be teaming up to host a swim and coffee social!
Start your morning off with a refreshing dip in the pool, followed by coffee and breakfast with your teammates!  (It’s a great way to meet each other, both in and out of the pool)!
The swim will take place at Baruch College from 6:30-8am.  After the workout, head around the corner to Gregory’s Coffee (Flatiron District – 327 Park Ave S).
Before you go:
  • This workout is not free.  To attend, athletes may sign up for a Red Tide 10-class pass or monthly unlimited swim membership.  However, ETC members can sign up for a free trial before signing up for a swim membership.
  • A free trial may be used at any swim on the schedule.  However, we strongly encourage athletes to attend our Swim + Coffee Social for your trial.  Red Tide coaches will be there to welcome new swimmers and make you feel comfortable.
  • Coffee and breakfast is not provided – you’re welcome to purchase anything you’d like at the coffee shop!
  • We understand that everyone has places to go and business to attend to.  If you can’t make the social, or want to just grab coffee and go that’s totally fine!  If you have the chance to stay and hang for a few minutes, we encourage you to do so, but there is no official “start or end time” to the social.
  • More details can be found here.
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Riverbank State Park Pool Information

About Riverbank State Park

What:  Riverbank State Park is a 28-acre park built on the top of a sewage treatment facility on the Hudson River, in the New York City borough of Manhattan.  The facility includes an indoor 50m Pool (open year round) and an outdoor 25m Pool (summer only – July 4th to Labor Day).

Location:  679 Riverside Dr, New York, NY 10031

Contact:  (212) 694-3600

Directions:  Take the 1 Train to City College – 137th Street & walk west to Riverside Drive.  Bike racks are available outside of the pool if you wish to ride there. Locks are strongly encouraged.

Updated Information about Lap Swim Policy:

  • The pool cashier will no longer sell tickets for cash during the morning swim session (6:30-8:15).
  • Athletes must purchase a punch card OR monthly unlimited pass
  • Cash or Credit Card Accepted
  • Purchase at the skating rink anytime after 8am (cannot buy online or at the pool)
  • Athletes must purchase a minimum of 5 days (can be refilled)
  • Cost is $3/swim
  • $30 for 30 day unlimited pass also available
  • July 4th – Outdoor pool opens
  • More sessions can be added to your card from the Skating Rink at any time.

Lap Swim Hours:  The pool is open for lap swim from 6:30am-8:15am daily.

Refillable Multivisit Card

  • Single visit = $3/swim – There is a 5 visit minimum upon purchasing a punch card ($15.00). After that, sessions can be added in any increment. 
  • 11 visit card = $30.00 (1 extra visit)
  • 22 visit card = $60.00 (2 extra visits)
  • 33 visit card = $90.00 (3 extra visits)
  • 30 Day Unlimited Swim Pass: $30.00 – Pass is valid for 30 days from time of purchase OR the next day if purchased after 8:15am
  • Visits are valid for (1) year from date of purchase
  • Card can be used more than once on a daily basis

Empire Tri Club Group Meet Up Details:  

Empire Tri Club members are invited to attend a group swim workout on Wednesday mornings from March – October.  This is an opportunity for athletes in the club to meet up at the pool to swim together.

NOTE: this is NOT a coach-led workout, it is a group meet up!  Club members can meet at the pool and follow the posted swim workout provided in Training Peaks.

  • We recommend printing a copy of the workout and brining it to the pool deck
  • Athletes are encouraged to wear an Empire Tri Club swim Cap or bring an Empire water bottle so that other swimmers can identify you at the pool.  Shop Now
  • Meet up on the pool deck or in the pool
  • There is no formal “start” or “end” time for this swim workout. Athletes can drop in at any time between 6:30-8:15am to complete the workout.
  • Pool policies are subject to change at any time
  • Pool access is not included in the cost of membership. Rates and information about how to purchase a swim pass can be found above.
  • Athletes looking for more formal swim instruction can sign up for private, semi-private or group classes. Info about Empire Tri Club swim programs can be found here: https://empiretriclub.com/swim-instruction/
  • While we only coordinate 1 “group meet up” swim on our schedule, the pool at Riverbank State Park is open 7 days a week in the mornings & evenings. Athletes are encouraged to swim as often as you’d like.
  • Tri Club members are welcome to coordinate meet ups at other pools as well. This can be done via our google group (by emailing the team at empiretriclub@googlegroups.com). We encourage members to use the email forum to share pool information, announce deals & specials, etc.
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Join the November Challenge! #EmpireTriNovChallenge

Empire Tri Club is teaming up with Charity Miles for the #EmpireTriNovChallenge

What is Charity Miles?

Charity Miles is a free app that allows you to raise money and awareness for charities by walking, running or biking, courtesy of corporate sponsors.

How it works:

At the start of your workout:

  • Open the Charity Miles app on your smart phone
  • Select Walk, Run or Bike
  • Select a charity (Over 30 charities to choose from!)
  • Click start

At the end of your workout:

  • Swipe up to Stop
  • Click Finish
  • That’s it. Period.
  • (You can share on Social Media if you’d like to – Remember to include #EmpireTriNovChallenge!

Its super easy to use and there’s no data to upload or cords to plug in.  Bikers earn 10 cents per mile, runners and walkers earn 25 cents per mile.

How to participate in the #EmpireTriNovChallenge

In order to participate in the challenge you must join our Charity Miles Team.  Here’s how:

  • Download & Open the Charity Miles App
  • Go to My Teams by clicking the 3 bars on the upper lefthand corner
  • Click + on the upper right corner
  • Type: #EmpireTriNovChallenge
  • Click: Add To My Teams
  • Every mile you log will count towards the November Challenge

Win BIG! 

Log 25 miles on Charity Miles this month and receive a FREE Charity Miles T-Shirt!  Whether you are walking your dog, walking to the subway, jogging a mile or running a marathon, turn on the app and it will count towards your goal.

At the end of the month, we will select one winner to receive the  GRAND PRIZE*  Everyone who logs 25 miles with Team #EmpireTriNovChallenge will be entered to win.  For every 25 miles you log, you’ll increase your chances to win (ie. Log 50 miles, enter 2x)

Our GRAND PRIZE is a free spot in our 12- week Functional Strength Program, starting in January!  This prize is valued at $240.  Click here for more details.

Empire Tri Club is committed to help make a difference.  Please join us in our efforts by joining the #EmpireTriNovChallenge!

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Holiday Ride for a great cause

 

This Sunday, pump your tires and pick up a Santa Suit, for a fun healthy way to start the holidays!

The Empire Tri Club invites cyclists of all races, religions & nationalities to deck the halls with us and raise money for those in need.  In the spirit of the holidays, we are raising money for the Challenged Athletes Foundation – which provides opportunities and support to people with physical disabilities so they can pursue active lifestyles through physical fitness. Click here to make a donation: http://www.empiretriclub.kintera.org/.  The Empire Tri Club will match all donations up to $1,000.  You don’t have to attend the ride to support the cause and no amount is too big or too small!

The Giro di Santa started 3 years ago when a group of local cyclists decided to combine their favorite things – Cycling + Christmas, which has since led to an epic annual ride.

The ride starts in NYC and meanders throughout the streets of Manhattan, across the George Washington Bridge, along the well traveled cycling route 9W to a coffee shop in Piermont, NY.  After refueling with Milk & Cookies (and Coffee, Hot Cocoa to warm their feet)… cyclists will head back to NYC and loop through Times Square and Rockefeller Plaza before finishing their ride in Central Park.

Details about the event can be found on Facebook.  Spread the holiday cheer and come join our ride, make a donation, or visit us along the route to take photos.

Happy Holidays!

 

-Empire Tri Club

 

 

 

 

 

 

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Empire’s Kick-Ass Treadmill Workout of the Week

Each week the Empire Tri Club will feature a Weekly Teadmill Workout that will kick your ass into serious shape.  Spice up your treadmill workouts by varying the speed and incline to significantly reduce boredom and give you the most bang for your buck.  You don’t need to spend countless hours at the gym to see results.  A high intensity 30-minute sweat session can fire up your metabolism and help you burn extra calories for several hours after your workout too!

This week’s workout:

Warm-up:   Jog for 10 minutes slowly increasing your speed to a 10k race pace.

Main Set:  Intervals should be done at a pace that’s between your 1 mile & 5k race pace.

  • 5 x 60-second sprints/15 seconds recovery
  • 2 min easy jog
  • 5x 45-second sprints/15-second recovery
  • 2 min easy jog
  • 5x 30-second sprints/15-second recovery
  • 2 min easy jog

Cool down:  5 minute jog

Description:

  • For the 5 min intervals, GO HARD!  Challenging effort (PE 8-9 out of 10 – see below!)**
  • Between each sprint, grab the handles of the treadmill and hop off.  Then when it’s time to repeat grab the handles, get your feet moving first then when you feel comfortable let go of the handles; If you have never done a sprint workout stick to lower repetitions.  Start off at a speed you can handle with good form and rhythm but challenges you a bit.   Increase the speed as you feel more comfortable to handle higher intensities.
  • For this workout keep the incline at 0-1% grade*
  • As intervals get shorter, try and go faster.

Incline for Treadmill Running *Because treadmill running is easier than outdoor running (since there’s no wind resistance), set the incline to 1% to better simulate outdoor running conditions.  If you’re new to treadmill running, you may want to start with a 0% incline and then gradually move up to 1%.

Perceived Exertion When exercising, it’s important to monitor your intensity to make sure that your pace/effort is appropriate for the workout you’re doing. One way to do that is to use a Perceived Exertion Scale.  In general, for most workouts you want to be at around Level 5-6. If you’re doing interval training, you want your recovery to be around a 4-5 and your intensity blasts to be at around 8-9.  As you’ll see below, working at a level 10 isn’t recommended for most workouts. For longer, slower workouts, keep your PE at Level 5 or lower.

  • Level 1: I’m watching TV and eating bon bons
  • Level 2: I’m comfortable and could maintain this pace all day long
  • Level 3: I’m still comfortable, but am breathing a bit harder
  • Level 4: I’m sweating a little, but feel good and can carry on a conversation effortlessly
  • Level 5: I’m just above comfortable, am sweating more and can still talk easily
  • Level 6: I can still talk, but am slightly breathless
  • Level 7: I can still talk, but I don’t really want to. I’m sweating like a pig
  • Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
  • Level 9: I am probably going to die
  • Level 10: I am dead


References: About.com Perceived Exertion Scale

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Empire’s Kick-Ass Treadmill Workout of the Week

Each week the Empire Tri Club will feature a Weekly Teadmill Workout that will kick your ass into serious shape.  Spice up your treadmill workouts by varying the speed and incline to significantly reduce boredom and give you the most bang for your buck.  You don’t need to spend countless hours at the gym to see results.  A high intensity 30-minute sweat session can fire up your metabolism and help you burn extra calories for several hours after your workout too!

 

This week’s workout:

  • 5 minute Warm Up – brisk walk or easy jog
  • Main Set:
    • 4x 5 min FAST, 1 min recovery
  • 5 minute Cool Down – brisk walk or easy jog

 

Description:

  • For the 5 min intervals, GO HARD!  Challenging effort (PE 7-8 out of 10 – see below!)**
  • Active Recovery between each interval
  • As your fitness improves, you’ll be able to recover more quickly between intervals and without slowing your speed down quite as much.  Try and reduce your speed only as much as you need to in order to recover for the next interval!
  • For this workout keep the incline at 0-1% grade*

 

Incline for Treadmill Running *Because treadmill running is easier than outdoor running (since there’s no wind resistance), set the incline to 1% to better simulate outdoor running conditions.  If you’re new to treadmill running, you may want to start with a 0% incline and then gradually move up to 1%.

 

Perceived Exertion When exercising, it’s important to monitor your intensity to make sure that your pace/effort is appropriate for the workout you’re doing. One way to do that is to use a Perceived Exertion Scale.  In general, for most workouts you want to be at around Level 5-6. If you’re doing interval training, you want your recovery to be around a 4-5 and your intensity blasts to be at around 8-9.  As you’ll see below, working at a level 10 isn’t recommended for most workouts. For longer, slower workouts, keep your PE at Level 5 or lower.

  • Level 1: I’m watching TV and eating bon bons
  • Level 2: I’m comfortable and could maintain this pace all day long
  • Level 3: I’m still comfortable, but am breathing a bit harder
  • Level 4: I’m sweating a little, but feel good and can carry on a conversation effortlessly
  • Level 5: I’m just above comfortable, am sweating more and can still talk easily
  • Level 6: I can still talk, but am slightly breathless
  • Level 7: I can still talk, but I don’t really want to. I’m sweating like a pig
  • Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
  • Level 9: I am probably going to die
  • Level 10: I am dead



References: About.com Perceived Exertion Scale

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Strava Club

Strava is an app that lets athletes all over the world experience social fitness—sharing, comparing and competing with each other’s personal fitness data via mobile and online apps. Currently focused on the needs of avid cyclists and runners, Strava lets you track your rides and runs via your iPhone, Android or dedicated GPS device to analyze and quantify your performance. Strava makes fitness a social experience, providing motivation and camaraderie even if you’re exercising alone.

Join the Empire Tri Club on Strava. Here are the club’s stats for the current week:

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Healthy Sports Newsletter by Dr. Metzl

Here are some highlights from Dr. Jordan Metzl’s most recent January Newsletter.  Enjoy!

Healthy Sports Newsletter
Winter Edition
January 2012
Jordan D. Metzl, MD
IN THIS ISSUE:
Happy New Year! As we head into 2012, I want to encourage one core concept. In studies around the world, one thing is very clear. People of all ages who are active have better, longer, and healthier lives than those who are inactive. That’s right, exercise is medicine.  It is the easiest way to ensure your own health and happiness. Best of all, everyone, no matter how young or old can do it. I want you all to pledge activity for 2012.

To that end, it’s important to set a fitness goal. Maybe it’s a 5k walk, a long bike ride, or a swim. Maybe it’s a ballroom dance competition or a three day hiking trip.  I don’t care what the goal is as long as you choose one; those who do are much more likely to complete their objectives.  So do yourself a favor and find something you want to do and jump on it!  We’ll support you all the way.

Upcoming Conferences
  • 14th Annual Sports Medicine for the Young Athlete Conference – February 25, 2012, 8AM-4PM

The Nation’s longest running, best attended seminar on health and safety for young athletes, this program is designed for those who work with athletic kids and teens and covers both orthopedic and medical topics. This is an incredible day of learning. Program highlights this year include:

  • Keynote lecture from the head of the Women’s Sports Foundation on the 40yr anniversary of  Title IX
  • Session on the pros and cons of sport specialization in young athletes
  • Hands on workshops including physical examinations of the back and hip

Click here for the course brochure or to register for the conference.  For more information, please contact the HSS Education Department at 212-606-1057.

 

  • Multisport World NYC – March 10, 2012, 9AM-4PM

Are you a runner or triathlete? Are you interested in learning how to prevent injury and maximize performance? Is so, you are going to love Multisport World NYC, held at Columbia University’s Dodge Fitness Center. It is going to be the most fun and educational day that NYC has ever seen.

This is year two of a combined project with Mark Walter of Sun Multisports and last year was a blast. This year you can expect another amazing day of learning and a killer expo with over 50 vendors, a huge exhibition space and more than 2,500 area triathletes and runners. Best of all, it’s free! All you need to do is register on the website.

Highlights include:

  • Short lectures from over 25 great speakers on topics including race foods, body maintenance tips, run, bike, and swim techniques, and updates in sports medicine
  • A huge expo with products, demos, coaches, clubs, and race directors
  • A computrainer station where you can bring your bike shoes and shorts and race to win awesome prizes
  • Our first ever indoor triathlon
  • Paid clinics for those who want more in-depth teaching
  • The usual totally random trivia questions that, if answered correctly, yield more awesome prizes

Want to know more? Here’s a link to the full program of lectures.

As someone who gets my newsletter, you get this information several days before the general public, giving you a head start on registration which will close at 3,000 people. We expect a huge crowd so make sure to register soon and tell your friends to do the same. Hope to see you there!

 

  • Strength Training for Runners and Triathletes

Three years ago, I was lucky enough to walk into the class of my good friend and amazing strength training specialist, DeJuana Richardson. Over a period of months, he taught me everything I know about strength training. Jumping forward, I have been lucky enough to work with Runner’s World to bring you this video, Strength Training for Runners. I see hundreds of running injuries each week, many of which are preventable with improved strength. The injury rate for triathletes is much lower. Why? Triathletes cross train and runners don’t.

As many of you know, I have been teaching my own strength class for more than a year. The exercises in class are designed to make your body stronger and more able to withstand the loading forces of running. This video goes through the main moves you need to do to stay out of my office. Click here to watch and practice the Ironstrength workout.

These videos are also going to be featured in my new book, The Athlete’s Book of Home Remedies, which comes out on March 13th.  The concept of the book is to teach you ways to keep your body healthy, moving, and injury free. I’ve been working on this for almost three years and I look forward to sharing it with you all. I’ll be doing a book signing at the Multisport Expo and it is available for pre-order on Amazon- I hope you love it!

 

  • Can Coffee Help Your Workout?

This is an interesting look at the question we all wonder- does coffee help my workouts? You might already know the answer. Click here to find out!

 

  • Shin Splints- Inside the Medical Tent

Are you suffering from shin splints? I hope not! If you are, though, I hope this video from ourInside the Medical Tent series helps you understand ways to recognize and prevent shin splints. Enjoy!

 

  • Massage Benefits Are More Than Skin Deep

Who doesn’t love a good massage? If you’re looking for more ammunition to justify your massage habit, this article should help.

 

  • The Year in Fitness

I love this blog post, summarizing the most important fitness articles of the year. Have a readand see what’s hot.

 

  • Recipe of the Month: Leek, Turnip, and Rice Soup

For all of our Northeast readers, it’s cold and nasty out there. How about some hot soup? Thisrecipe sounds great to me! If you have recipe suggestions, please send ’em over.

www.DrJordanMetzl.com

 

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Donate triathlon gear to CAF

The Empire Tri Club will be donating a box of swimming, biking, running and triathlon gear that was collected at the gear swap party to the Challenged Athletes Foundation. Thank you for your generous donations! If you didn’t get a chance to attend the gear swap, and would like to donate any new or lightly used triathlon gear and apparel to CAF, please email alison@empiretriclub.com for details and directions regarding where to drop it off.

Alison will be meeting with a CAF representative on Monday afternoon, so please gather your gear and make arrangements to drop it off on the UWS before then! (email Alison for directions)

The Challenged Athletes Foundation recognizes the athletic greatness inherent in all people with physical challenges and supports their athletic endeavors by providing unparalleled sports opportunities that lead to success in sports — and in life. The Challenged Athletes Foundation will do its best to find a great home for your gear amongst our community of local athletes!