Boot Camp class:
Instructor: Joe Pozega
Bootcamp class will consist of 75 minutes, the whole body will be worked starting with legs and moving to smaller muscle groups. Each workout will challenge the mind as well as the body and we will utilize the TRX, resistance bands, medicine balls, bosu and other goodies! There will be some plyometric work and if the weather permits we will take it outside as well
"The only easy day was yesterday" Remember this! You will hear it again! I'm a stickler for good form so prepare to release the BEAST we all have inside of us!
SATURDAY 4 week session Feb. 16, 23, March 2, 9 2013
4 week package ONLY $40 (Drop in class $12 if available)
Availability: 15 athletes
Instructor: Lauren Updyke,MS
This class is geared for athletes looking to maintain their fitness and core strength through the fall. Instructed by BASE Tri Fitness coach, Lauren Updyke, the class will focus on form, pedal stroke efficiency, and starting a base from which to build again in 2013. Rides will start at 1 hour and lengthen to about an hour and half by the end of the session. Core exercises and flexiblity will conclude each class. Athletes are highly encouraged to bring heart rate monitors/power meters but are not required. If you miss your thursday night summer ride, this is a great opportunity to see your cycling buddies, hear some good music, and sweat!!!
Monday (evenings session)-Feb. 25, March 4, 11, 18, 25, April 1.
6 week package ONLY $60 (Drop in class $12 if available)
Availability: 10 athletes
Triformance will provide the bike trainers, athletes bring their bikes and trainer skewer.
SOLD OUT!! Thank you to all our hard working athletes!!
Meet Our Instructors
Wes is the owner of TRIFORMANCE and a Certified USA Cycling Coach. In 2007, Wes made the move to primarily focus his athletic efforts in triathlon racing. He has raced dozens of triathlons from Sprint to Ironman distances. Wes is a Four-time Ironman finisher,(PR 11:32), four-time Ironman 70.3 finisher, and has raced and finished the famed American Triple-T twice. He has placed in the top of his age group in several races including first place relay at Outerlimits Triathlon Aug. 2011 and first place relay Giant Eagle July 2012 (40K avg 26.2 mph). Wes is a graduate from Retül University, where he worked directly under Todd Carver and is registered as a Certified Retül Fitter.
Wes' goal with TRIFORMANCE is to provide riders with the tools necessary to become more efficient, comfortable and powerful on their bikes. Enabling you, the client, to become a more well rounded (tri)athlete.
Education and Certifications
RETUL Certified Bike Fitter
RETUL Masters advanced TT/Tri certification (1 of 16 worldwide)
USA Cycling Coach Level 3
TRX Certified Group Instructor
Mad Dogg Spinning Instructor
LAUREN UPDYKE, MA
Lauren (LU) has been in the fitness and wellness industry since 2004. Her education and certifications have helped create a well-rounded knowledge base and holistic view of wellness that sets her apart from others. As the owner and head coach of BASE Tri Fitness, her philosophy of a balanced, appropriate, and specific training program to provide athletes peak endurance has helped many age group athletes improve their overall performance in triathlon, mountain biking, cyclocross, running, and other endurance sports. LU focuses on science based training utilizing heart rate, power, and athlete feedback to create the most appropriate programs and classes for her athletes.
LU has completed five Ironman triathlons, three open marathons, over twenty half Ironman triathlons as well as two multiple-day triathlons. She has placed top three overall or age group in several races both locally and nationally. Most recently USA Triathlon recognized her with an Honorable Mention ranking for females age 25-29. LU volunteers her ‘extra’ time to the Central Ohio Triathlon Team and the Center for Balanced Living. LU is also one of the newest Lululemon Ambassadors here in Central Ohio.
EDUCATION & CERTIFICATIONS
The Ohio State University M.A., Sport Management
DePaul University B.S.ed, Physical Education
USA Triathlon Certified Coach Level 1
NASM Certified Personal Trainer
ACE Certified Group Exercise Instructor
Mad Dogg SPINNING Certified Instructor
Academy of Holistic Fitness Holistic Fitness Specialist
Nick Burke, BS
Nick is a lifelong athlete and a health fitness professional in the Columbus area. He currently works in the corporate fitness industry and is also a personal trainer at The Ohio State University. Growing up he played baseball, basketball, hockey, football, and track and field and in high school continued with football, track and field, and basketball, which is when he began taking an interest in sport specific training to better his performance on the field and court. Nick likes to incorporate a wide variety of training techniques into his fitness routines including suspension training, high intensity training (HIT), traditional Olympic lifting, speed training, plyometrics, bodyweight exercises, and even some Yoga! Nick has been a lifelong sailor, and was an involved member of the Ohio State Sailing Team, competing in a number of collegiate regattas ranging from the Sugar Bowl Regatta in New Orleans, to the Cedar Fest Regatta at Michigan State University. His other interests include running, mountain biking, Cleveland sports teams, football, running the bleachers at the Horseshoe, and coming up with challenging and unconventional new ways to train. Nick is a certified personal trainer through the World Instructor Training School (WITS) and has previous fitness education through the American Council on Exercise (ACE) and the National Council on Strength and Fitness (NCSF).
Education and Certifications
The Ohio State University B.S. Education, Sport Leadership and Humanities
Penn Foster College, Certificate in Fitness and Nutrition
WITS Certified Fitness Instructor
Fitness has been a part of my life since 1982 where I served on the greatest team in the world, The United States Navy! It was there where I learned Discipline, Honor, and a work ethic second to none. I have one Navy accolade for being part of a team that recovered a downed Naval aircraft in the southern Mojave desert in 1985 with a ambient temperature of 120 degrees and was on a team that if the President ordered our unit to deliver a thermonuclear strike yours truly got our babies ready!
My endurance and multisport background started in 2008 with the Mohican 100 Mountain bike race my only DNF which was due to a broken rear deraileur shifter at mile 52. My 1st Marathon was the 2009 Columbus in October where I qualified for Boston with a 3:26. I have competed in 20 triathlon's with 11 top 3 finishes in my age group and one 1st place out of those 11 and missed a 1st place in my first Half Iron in 2009 the Buckeye Challenge by 48/100 of a second. I have 2 Iron's with my best time of 11:38 at Rev3 Cedar Point after being injured on the run and and a 13:27 IMKY the 4th hottest IMKY since it's conception.
I have been a certified cycling instructor for 4 years at Lifetime Fitness at Easton with a Schwinn Fitness certification and I'm also a Certified Tactical Boot camp instructor. My workout's are carefully planned and I like to challenge the mind as much as the body and my friends that I train get results and PR's! Word's like brutal, awesome are heard often, especially after some of the interval drill's I put my classes through and because of this I have been given the name BEAST!
I'm looking forward to meeting new friends and my goal as an instructor is making my athletes stronger, faster, and educating them with my experience, ultimately changing their lives for the better! I want to see their faces when they cross that finish line at their first race or their hundreth race and whether it's a smile knowing that they crushed the course and trophied in their age group or tears of joy that they just did their 1st Ironman, then I know I accomplished my mission.