They are like very different pieces in a puzzle.

 

They range in age from early 20s to mid 50s and come in all shapes and sizes. Some are married with young children at home while others balance life and work as single moms. 

 

But twice a week, these 11 local women make up Joy Von Werder's new triathlon team in training. 

 

While the Train to Tri team represents all walks of life, they share the same ambition — to compete in a triathlon for the first time. Von Werder, a local triathlete and personal trainer, has inspired women at all different levels of fitness to train for the Moss Park Sprint Distance Triathlon next month. 

 

The Winter Springs coach meets with the group to practice each of the three triathlon disciplines: swimming, biking and running. Von Werder said she provides the women with the tools needed for success, from physical training to daily positive reinforcement.

 

"I have people helping them according to their ability," Von Werder said. 

 

During a recent cycling clinic, Von Werder brought in additional instructors to demonstrate how to handle a bike in a race situation. "They learned how to start, stop, turn — do all the things you might take for granted but in a race they are a lot different," she said. 

 

In addition, Von Werder brought in local swimmers to help develop water skills and a nutritionist to advise how to better fuel the body.

 

At a recent running clinic, every woman wore a heart monitor to help track specific heart rate zones so they could practice getting themselves into certain zones and how to properly recover, she said.

 

Participants receive schedules with daily exercises and inspirations along with a spiral-bound training diary. "It gives them the opportunity to list the type of workout and a space to write how long it was, how they felt, what their fatigue, stress, sleep or soreness levels are on any given day," Von Werder said. 

 

"I e-mail them after the fact and remind them to celebrate the small victories. Rather than saying, 'I am not a great swimmer,' I tell them to look back at how they improved over time. I'm hoping this transfers to other parts of women's lives — that they have a little more control of their life," she said.

 

Von Werder said she likes to inspire her team of women by sharing some of her personal experiences with the group. "I learned to swim at 39 years old," Von Werder said. "Four years later, I did an Ironman," she said. Persistence and training led to her personal success.

 

As a single mom who works part-time, Von Werder said she originally had to learn to find the time to train, to maintain a balance. "I find time to do this because it is my passion. I think that helps motivate others," she said.

 

Von Werder, who describes herself as a mid-level triathlete, said she doesn't race to win. "But I enjoy it and it gives me great pride to be able to help other women find they can be in control of their fitness level. I think a lot of women my age or older with kids — everything takes a back seat. This is a time to carve out for themselves," she said. 

 

Carla Bray of Winter Springs said the exercise regimen is the most intense training she has ever experienced. "Being just a regular swimmer, I thought I could just go out there and use my everyday swimming skills," Bray said. "But you have to become a more competitive swimmer. You need that confidence. I needed to learn the right form. 

 

"It's only a half a mile but that is a long way if you don't have the right form," she added with a laugh.

 

Carmen Roozrokh of Winter Springs said she is the kind of person who benefits from the discipline Von Werder's program offers. As a very active mother who works full-time and owns a business, Roozrokh said she never had the energy at the end of the day to train. After only six training sessions, however, Roozrokh said she never wanted to miss a class.

 

"I belong to a group," she said. "I don't want to be left behind, and I want to be part of the team. Once I got out, I [realized] I wasn't that tired, I was just procrastinating."

 

Von Werder said she has already seen significant change in the women. "It has only been a couple of weeks, but I have seen them become a little more confident. Everyone is a little bit tentative — nervous at first — wondering if they are the least fit person here, or the least fit athlete," Von Werder said. 

 

To really make the women feel like a team, they will be wearing triathlon shirts specially designed for them.

 

"Giving them the tools to train with has helped everyone feel that they can finish the triathlon. And that is our goal," Von Werder said, "to finish as a group."