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Email Address
(607) 277-3861
Fax # (607) 277-0247
(607) 319-0149

Group Coaching

Indoor Triathlon

On February 9th, join us for the 5th annual Indoor Triathlon, brought to you by Cayuga Coaching! This Triathlon will take place at Island Health & Fitness, utilizing the lap pool, stationary bikes and treadmills. Never attempted a triathlon? No problem! This triathlon is perfect for all ages and skill levels so everyone is encouraged to participate!

This indoor triathlon will feature a 10 minute swim, 30 minute bike and will finish with a 20 minute run. Go at your own pace or try for a personal best! 

Island / ITC Member: $20
Non-Member: $30


For more information about the Indoor Triathlon or Cayuga Coaching contact Cayuga Coaching's Program Coordinator Dillon Shaffer:

Indoor Triathlon 2019  

Indoor Triathlon Training

Cayuga Coaching: Endurance Focused Training

4 Week Winter Training Programs Start January 12th, 2018

Cayuga Coaching is offering Swim, Bike and Run Training this winter in preperation for spring and summer time races. Participation in these training programs will lead up to the Cayuga Coaching Indoor Tri, to be held on February 9th, at Island Health & Fitness. 

Swim Class: Thursday 11:30am-12:30pm
Running Lab: Monday 4:00pm-5:00pm
Bike Class: Saturday 7:30am-8:30am

1 Sport: $50, $60*
2 Sport: $80, $100*
3 Sport: $125, $150*

(Sport options - Swim, Bike or Run)

*Indicates non-member pricing

FREE entry to Cayuga Coaching Indoor Tri Included

For more information contact Cayuga Coaching Program Coordinator Dillon Shaffer:

Indoor Tri Training Flyer  

Senior Swim Lab

Senior Swim Lab


What: A one-hour session of hands-on instruction in a warm pool. We gently and patiently explore:

• Ease, balance and relaxation in the water

• Elements of efficient freestyle (crawl) swim technique

• Breathing with freestyle

• Sustainability

In this playful environment, we interact with one another, and teach and encourage one another under the guidance of Total Immersion Swim Master Coach Shane Eversfield, and Coach Carter Thomas.


Who: This is a fun, safe and educational environment for seniors who want to learn how to swim, or improve their current technique. Regardless of current skill, expect to increase your level of enjoyment and engagement. We welcome:

• Beginners new to swimming

• Novice swimmers who have some experience but still struggle

• Recreational swimmers who want to refine their technique and sustainability



• Friday afternoons, 1-2 PM



• Island Health and Fitness (downtown location: 310 Taughannock Blvd.)

• Warm Pool


• $20/class, payable at the Front Desk at Island (includes entry fee to Island)



Total Immersion Workshop 2019

 This clinic is appropriate for any ability level with a reasonable level of comfort in the water. We often have newer swimmers learning at the same time as veteran triathletes improve their speed and efficiency, and the TI foundation allows all swimmers to progress together. 



Event details and schedule


Registration is limited to SIX swimmers to assure high-quality instruction and personal attention by Total Immersion Master Coach Shane Eversfield. He is offering this workshop at his home base Island Health & Fitness, the premier health club in Ithaca, NY.  Includes personal instruction in both the warm pool and lap pool.



Date: Saturday March 02, 2019 & Sunday March 03, 2019

Schedule: TBD

 For detailed schedule and more info:


WHAT TO BRING: An extra suit & towel if you want dry ones for the afternoon swim, an extra pair of goggles – mirrored goggles are best, but tinted would be good, too. We recommend that male students wear a Speedo-type brief or close-fitting triathlon swim shorts, rather than loose-fitting swim trunks, which can make balance even more of a challenge.

TI Workshop  

Cycling Lab

Bike Strength and Efficiency Starts JANUARY 5TH!


First class January 5th is FREE to try!

Cayuga Coaching will be hosting an 8 week indoor cycling lab to help keep everyone race ready condition. All skill levels are welcome! 

Saturday 10:15am-11:45am




For more information contact Cayuga Coaching Program Coordinator Dillon Shaffer:

Cycling Lab  

Total Immersion Level 2

Starts January 10, 2019!


Thursdays 6:30 - 8:00 pm


Member: $160; Non-Member: $180


Intermediate/Advanced Level –
Advanced aspects of efficient
endurance swimming technique.
Prerequisites: completion of
Level 1 or approval from Shane

Taught by Total Immersion™
Master Coach Shane Eversfield.

Sign-up today at the Front Desk!

Total Immersion Swim Mastery Level 2  

Total Immersion Level 1

Starts January 8, 2019!


Tuedays 6:30 - 8:00 pm


Member: $160; Non-Member: $180


Learn to swim freestyle in a relaxed
environment and warm pool.
Emphasis on efficiency,
sustainability and enjoyment.
Taught by Total Immersion™ Master
Coach Shane Eversfield.

Sign-up today at the Front Desk!

Total Immersion Swim Mastery Level 1  

Monday Evening Run Group Returns Spring 2019

Join us this spring 2019 at Island Health and Fitness downtown location for the return of our Monday run group. This will be a great chance to build your miles or begin running regularly!


Check out Cayuga Coaching on Facebook for upcoming program updates!

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