ATK3 Triathlon Club

On water, land and road



700x394xBlog-Main-700x394-5-tips-open-water-swimming.jpg,qwidth=700,aheight=394,aext=.jpg.pagespeed.ic.GUifypKNo2

Swim


Swimming is the first and often the most dreaded part of any triathlon. The swimming part is usually done in freestyle, and its practice can be either planned in pools or in open-water. Triathlons distances for the swim vary between 700m to 3.86km, needless to say that learning how to improve swimming efficiency and economy is paramount to triathlon training.



specialized

Bike


Cycling is the second and the longest part of any triathlon. During races, triathletes have to cover distances ranging from 20 to 180km and can spend in some cases over 6hours on the saddle! During the cycling part, athletes usually choose between road bicycles and triathlon bicycles specially designed for aerodynamics.



Running-leg-delly-carr

Run


Running comes third during any triathlon event and athletes have to deal with the fatigue coming from the two previous activities for distances ranging from 5 to 42.195km. In order to better cope with this, athlete practice “Brick session” which are either a swim followed by a run or, more commonly, a ride followed by a run.

About us

ATK3 Triathlon Club was formed in April 2015. One day,  the idea came up of setting up a Triathlon Club for the benefit of those who in Beijing and in China enjoy the practice of triathlon or any of its independent disciplines (i.e. running, cycling, swimming).

The club aims to promote triathlon through a variety of coached sessions and organised events, offering affordable, rewarding experiences in the sport for members of the local community.

In 2012, Fred first set-up “Beijing Triathlon Club” Wechat Group to serve a center point for triathletes in Beijing. The very same year, he has seen the number of new local runners booming. Seeing a lack of technical training, a growing number of people getting injured and a strong need for better instruction, he started creating a hub along with friends to make up for all that was missing. From these humble beginnings, the club has steadily attracted a growing membership base.

ATK3 Triathlon Club is a young club but what we lack in ‘age’ is more than made up in the extensive experience of our coaches and our enthusiasm. We offer training and competition in a friendly environment for everyone from complete novices to hardened Ironman veterans.

Everything you need

Personalized training plan

The difference between ordinary and extraordinary is that little extra.

— Jimmy Johnson

 

ATK3 training methodology follows the principles  of specificity, progressive overload, individuality and reversibility.

For this reason more than anywhere else we care about the natural and progressive development of every single athlete.

We believe in technique, sport specific training, individualized plans and being there for you all week long.

Private & Corporate

The Statistics are staggering, as of 2008 The country is now ranked 2 for obesity, with its number of obese residents outstripped only by the U.S. Its obesity rate has skyrocketed over the last three decades, resulting in 46 million obese Chinese adults and 300 million who are overweight, according to a study by the University of Washington’s Institute for Health Metrics and Evaluation. Other health hazards such as diabetes are on the rise as well.

A very simple way to fight the numbers is to increase properly guided physical activities. ATK3 can design for you, and your employees, well-constructed training programs based around one or more activities and events.

Check here for more.

From Beginner to Pro

ATK3 aims to provide high-quality training for both beginners and competitive athlete.

Regardless of your level, we have the tools you need to get better at swimming, cycling and running.

We structure our training programs under three levels ranging from Beginners to Pro.

For Example:

Swim I focuses on the basic ability and is made for people with no or with little experience in the water.

Swim II focuses on swimming efficiency, posture as well as breathing.

Swim III is designed for people swimming under 6″ for 400m and further focuses on technique, power and visualization.

 

Running and Biking follow the same guidelines. Unlike many training groups we aim solely for highly efficient training sessions where your health, growth, and performance are key.

 

To sum it up. Regardless of how good you are we will make you better.

Club Life

Being part of the club goes beyond the simple access to specialised training; it is to find a new family.  A family that thrives on life, early mornings, having good workouts and asking each other about compression socks and the latest hype. We are a social bunch and hang out weekly to get back some of the too many calories we burn.

We run a full programme of training sessions year round structured by coaches with many years of experience and success.  Although our Club sessions are designed for those preparing to compete many members join simply for the fun, fitness and coaching that they get from coming to training sessions.

We also help our members to organise un-coached sessions including bike rides, runs and swims and to coordinate their race day plans with other members.

Club life means ATK3 is meant to be social. We believe that regardless of one’s goal and ability, social support is key to success and increased happiness. This is why we organize weekly gatherings where members can come and mingle.

The best way to change your life into something better is to spend time with people who do what you want for yourself.  So, common! Check the latest meet out, join us and eat something which is not GU!

You do not have to Swim, Bike and Ride to be one of us

-but at least like one of the three-

Meet the Team

fullsizerender-54

Fred

Head Coach

Fred’s life has always revolved around sports and wellness and he he has been in over 100 races including triathlons, marathons, ultra-marathons, trail runs and open water races.

Fred is a IRONMAN certified, POSE certified sport technique specialist, and Certified Personal Trainer.

French, vegan and fond of photography, his greatest pleasure is to share his joy and expertise and keep on helping people achieve their goals and inspiring them to commit to self-conscious healthy life habits.

libo

Libo

Swim Coach

Former National 800m Runner athlete, Bobo has recently started to take on longer distances such has marathons, ultra marathons and trail runs.  His current time for 20k is just about 64 minutes.

2015-05-24 17.02.17

Bobo

Running Coach

Former National 800m Runner athlete, Bobo has recently started to take on longer distances such has marathons, ultra marathons and trail runs.  His current time for 20k is just about 64 minutes.

“Of every road, of every path, of every nook and cranny the hardest of them all is always the one not started.”

Swim

Coached Activites

The Club has four coached swim sessions a week, Tuesdays, Thursdays, Fridays and Saturdays.

All swimming sessions cover warm ups, pre-set, main set and cool down.

During the pre-set the athlete is required to conduct a series of exercises made to refine his our her technique.

Main Sets are usually either speed, endurance or resistance focused and are made to improve the athlete ability to build up to his our her goals.

Kick-board, Paddles, fins, pool buoy required for all sessions.

Finis cadence beeper and snorkel tuba might be required depending on athlete limiters and race specific requirement.

Tuesdays

12:00 to 12:45-–  21st Century Natatorium (Intermediate & Advanced)

12:45 to 13:30-–  21st Century Natatorium (Beginners)

Thursdays

15:00 to 15:45-–  21st Century Natatorium (Intermediate & Advanced)

15:45 to 16:30-–  21st Century Natatorium (Beginners)

Fridays

12:00 to 12:45-–  21st Century Natatorium (All)

Saturdays 

13:00 to 13:45-–  21st Century Natatorium (Intermediate & Advanced)

13:45 to 14:30-–  21st Century Natatorium (Beginners)

17:00 to 19:00-–  Training Yard (Power Swim training)

Non-coached Activites

Everyday, anytime

We facilitate access to a selected group of pools on a non-coached basis, as to allow all Members to enjoy their own practice, at their convenience, any day of the week.

Locations

21st Century Natatorium

40 Liangmaqiao Road, Chaoyang District, Beijing

北京市朝阳区亮马桥路40号

 map below (click for larger image)

21st Cent Pool map

Booking and Fees

All bookings are on our booking software and by contacting us through wechat.

 

Booking is required at least one day ahead of the relevant coached activity taking place. Given the size of the pool, spaces are limited and will be allocated on a fist come, first served basis.

Equally, booking is required at least one day ahead of making use of the facilities of a non-coached basis.

 

A flat fee of 60rmb is requested of members for each access to the pool, payment is expected prior to the swim and can be made online (alipay or wechat).

Power Swim session done on the Vasa Ergometer are free but have to be booked 2 days in advanced and are on a first come first served basis. A thirty minute on the ergometer is usually recommended.

Club Training

Bike

Indoor Activities

Indoor biking sessions offer and very strong control over the power output, intensity and protocol of each session. They provide a safe and controlled environment.

They are held every Mondays and Fridays at 18:00 at the Training Yard studio.

A road bike is mandatory for these session and a water gourd as well as gel or energy drinks are highly recommended.

Outdoor Activites

Seasoned triathletes/cyclist tend to prefer riding on their own or as part of already formed groups who know each other very well. The Club helps to coordinate long rides with such groups, assuming fitting abilities, and for different levels of skill and fitness each weekend.

We are currently working on putting together some nice routes around Beijing, for the ease of reference of Members, and on organising a series of technique and short ride sessions to help all those who are a little less confident with the bike section of the triathlon.

As of now we organize one session every Saturday Morning around the Olympic park. Focus of the training is on handling skills and group specific skills.

A couple of fixed-gear bike are available for people having no bikes and or wanting to work on cadence.

Locations

Empty section. Edit page to add content here.

Booking and Fees

Bike sessions are part of ATK3 membership and are free of charge for members.

Run

Technical Activites

The Club has run sessions 6 days a week.

On a general basis, early morning sessions held on Wednesday and on Friday tend to focus on improve speed and threshold; Mondays, Thursday and Saturday sessions are about technique and Sunday session is about endurance and aerobic conditioning.

We require of all participants to wear Club jersey during training sessions.

These sessions should be falling within the specific parameters of your individualized training plan.

We recommend avoiding bringing valuables with you to these sessions as there will not be anyone present to keep an eye on them at all times.

Mondays

15:00 – 17:00  Beijing Olympic Park North – East Gate

Wednesday

5:00 – 6:00  Beijing Olympic Park North – East Gate

6:00 – 7:00  Beijing Olympic Park North – East Gate

7:00 – 8:00  Beijing Olympic Park North – East Gate

Thursday

17:00 – 19:00  Chaoyang Park West gate number four

Friday

6:00 – 7:00  Beijing Olympic Park North – East Gate

7:00 – 8:00  Beijing Olympic Park North – East Gate

Saturday

9:00 – 11:00  Beijing Olympic Park North – East Gate

Sunday

8:00 – 10:00  Beijing Olympic Park North – East Gate

Trail runs

The Club is offers periodically running events.

These are available to both members (for free) and non-members (for a fee) and are either track races, fun runs, obstacle runs or trail runs.

They are put in place to offer a wider variety of training and fun, to reinforce the social exchanges within the club and to develop specific strength that can be used by competitive athletes.

TBA

Locations

Workers Gymnasium, inside North Gate

 4 Xinzhong Street, Dongcheng District, Beijing

工人体育馆, 北京市东城区新中街4,北门

map below (click for larger image)

Workers Gym map

Brick Sessions:

21st Century Natatorium

40 Liangmaqiao Road , Chaoyang District , Beijing , CHINA, 100125

北京市朝阳区亮马桥路40号 100125

 map below (click for larger image)

21st Cent Pool map

Booking and Fees

All bookings are made through our booking software.

Booking is required at least one day ahead of the relevant coached activity taking place.

Please mind that as for all training session group training although very important is only meaningful when meeting the personalized training plan parameters.

In all aspect of training within the club your ATP comes first and you should consult with your coach if you want to add or cancel any given session.

All running events are free for members

More

View all Classes

“Physical excellence should evolve through an organized and well-planned training program based on practical experience and application of scientifically supported methods.”

— Tudor Bompa/G. Gregory Haff

arrow

4 Steps Beyond Simple Training

  1. Interview, Physical health Assessment, Running assessment, swimming assessment, biking assessment, and Screening to help define goals and assess potential physiological limiters.
  2. Creation of an outline of annual training plan (ATP) on Training peaks (premium membership for each athlete). Including sport specific training, power training and diet and fueling guidelines.
  3. On site training and off site training and analysis.
  4. Lectures, Events and Challenges

Weekly Schedule

Contact us!

Membership

The Club main responsibility is the nurturing of its athletes.

One of the most important aspect of the coach is creating ATP for each athlete and monitoring progress. The building of these plans, the analysis of the data and the implementation of personalized solution for each and every athlete is time consuming and require a high degree of expertise.

We do not require athlete to be on site, we do not require athlete to come to events and training session; although in all fairness it is recommended to being able to attend a certain number of sessions (especially assessments and technical trainings). As a matter of fact we even have athletes that are not based in the same country.

When classes ends this is when we keep on working.

For these reasons all membership are offered on an annual basis and to a limited number of people.

Discounts on Equipment
Access to all Club activities
Personalized Solutions
Access to Races
Discounts on Nutrition

Contact Us

Your Name (required)

Your Email (required)

Subject

Your Message