PLEASE JOIN ME.........................YOU CAN TEXT FOR DIRECTIONS.............OR EMAIL TO TXTRI@ATT.NET

  
Monday
6:30AM

 Easy Run 
TRAILS

Tuesday



CROSS TRAINING
& 
STRENGTH
REFORMER OPEN!

Wednesday

        Outdoor          Cycling
                                   

Finish w/Brick Run

THINK  hydration!


Thursday

6:00am
SUNRISE KAYAK 


Pilates

Reformer

Friday


TRAIL RUN 
TERRAMONT

swim to follow

Saturday

Long Bike 

or

YOGA/Pilates
Check with Lululemon!

SWIM


Have a GREEN 

SMOOTHIE

SPIN


Work on

AERO; OUT OF SADDLE;HAVE FUN!

WEIGHTS

Balance in all things....

Protect your investment!

     

         Cycle

    Get  outside! 

ALWAYS WEAR A HELMET!

AQUA 

everything...

Stretch, Move,

Allow the water 

to massage and strengthen!

GARDEN

Find a hobby to

 RELAX

BREATHE

WONDER

Add Spinach  

     USE FINS!      STAY STRONG!
   LUNGES & LEG                           LIFTS
USE GEARS

            GO                VEGETARIAN
FOR THE DAY!


PLANT AN HERB GARDEN !
NEIGHBORHOOD RUNNING TIPS: 

1. RUN SAFELY ON THE TRAILS, ALWAYS LEAVE A NOTE OF YOUR PLANS.

2. KEEP A COPY OF ID ON YOU, OR ID TAG ON SHOES.

3. WHEN RUNNING ON THE ROAD, GO AGAINST TRAFFIC, KEEP EYE CONTACT W/DRIVERS.

4. WITH STROLLERS, PETS, AND CHILDREN STAY ON TRAIL IF POSSIBLE.
 
5. INFORM OTHERS OF RUNNING BY SAYING IN ADVANCE "PASSING ON THE LEFT"!

6. STOP AT CROSS WALKS AND LOOK FOR DRIVERS, WAVE AND SAY "THANK YOU"!
 
7. ENJOY THE EXPERIENCE, KEEP IT ALL POSITIVE, STRETCH ONCE DONE!


Your Subtitle text
TXTRI COACHING - RACING
 
SANDRA SUTHERLAND/COACH-ATHLETE

MARATHON / TRIATHLON

CUSTOM TRAINING PLANS FOR ALL RACES!


TRIATHLON TRAINING:
SPRINT-OLYMPIC-IM
 SWIM - BIKE - RUN
 
group& custom internet available 


BERLIN -  MOAB - HOUSTON - WOoDLANDS

WHAT ARE YOUR GOALS? TOKYO?


SANDRA SUTHERLAND 
  USAT Triathlon Coach, RRCA Run coach, 

Personal Fitness and Nutrition Consultant

RACE HISTORY: HOUSTON, AUSTIN, DALLAS, NEW ORLEANS, DENVER, SAN FRANCISCO, 
NEW YORK, CHICAGO, BOSTON, LONDON, BERLIN, BARCELONA, BIG SUR & MOAB!

Running tip: STRETCH!     CLICK HERE FOR INFO

PATIENCE, PERSEVERANCE, AND POSITIVE TRAINING!

Sandra offers a wide range of private and CUSTOM classes, all professionally designed and led, that target your unique needs. 
She also offers private classes in weight-training, nutrition, and cardiovascular endurance. 

Our group classes include Pilates, water aerobics and everything Triathlon! New classes are added seasonally. 

Sandra is a Certified Personal Trainer, USAT Triathlon Coach, RCCA Run Coach, Pilates and Reformer Certified Instructor and participates with her athletes in local and national races....FALL Travel Race 2013 is Marine Corp./Washington DC.

Stay Healthy and Injury Free Season!  Click HERE for FREE TIPS!
















You can also reach Sandra Sutherland at txtri@att.net or 281-380-4626

TRIATHLON SEASON
BIKE CHECK: CLIP PEDAL TRAINING : GEARS!!!
 
Beginner to Olympic levels wanting more than just the workout:
 Technique, Speed drills and Evaluations.

12-16-20 Week Training Plans Available!

NOT READY FOR THE LAKE! OPEN WATER TRAINING AVAILABLE!
Add Cross Training to your RUN training plus Pilates for Flexibility and Strength!
BEGINNERS ALWAYS WELCOME AND ENCOURAGED! WE COVER IT ALL!

BIKE LANE :  For all your cycling needs!
Evaluations, Fittings and Tune Up Suggestions!
Get your BIKE ON! /Sales and Service to maintain your current bike or take you to next level! Road, Tri and all the accessories to increase your competitive edge!

 TRAIN SMART, EAT HEALTHY AND ENJOY THE RACE!

CLICK ABOVE FOR HEALTH TIPS!

BE A PRO AT HOME AND ON THE RACE COURSE!

LEARN ALL THE TECHNIQUES FOR "PRO STYLE RACING"! 

SWIM , BIKE, RUN  AND FEEL GREAT!


 

 

 

 

Content copyright . Sandra Sutherland. All rights reserved.
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