Marky's Wisdom

I'm writing separately to attempt helping with any stress or nervousness anybody may be feeling right now. A large part of triathlon is mental - overcoming the fear of the unknown, the fear of potentially crowded open water swimming, the fear of pain or discomfort or failure. There is no failure here, regardless of your race result because the road to Boise is infinitely more important than Boise itself. By dedicating yourselves to training and these sports you have entered a place where very few Americans will ever go. There is something very special about taking good care of yourself, eating well, getting outside, training with friends - that's what this race is really about. During my first race I was struck by the huge positive vibe and obvious great health of everybody participating. People will pass you and cheer for you or you will pass people and they'll say good job. This may be billed as a race, but it's not a competiti on. The people who will win this race will probably finish more than an hour before most of us do. We are certainly not competing against people who have dedicated their lives to their training. Also, you may think you are locked in a competitive battle with somebody who actually started 20 minutes before or 20 minutes after you. This event is about you challenging yourself. While standing in the reservoir before the race starts I like to think back on where my training took me - 25 Short, Hiking up Glory or skinning up Edelweiss, skate skiing the Park or Gros Ventre road, biking around this valley or Yellowstone, trail running Ditch, Game, Cache Creeks ... I like to think of training as a safety mechanism to make sure I get out and enjoy myself as much as possible. We've all done a great deal of swimming and biking and running. These are not complicated activities like working, studying, planning weddings, m oving or dealing with anything else life throws at you. This is supposed to be and is going to be fun. The soreness will fade and fond memories will endure. Plus, we get to dress like superheroes. Good luck to everybody in advance and travel safe. Mark

It's go time.

Teton Tri Club,

#1. Awesome work on the tri suits!!!!!! We’re gonna look hot!

#2. Here’s a suggested plan for Saturday. It would be great to do this together- helps with nerves.
Morning- try not to sleep in too much, but know that Saturday night’s rest might not be the best.
9am- go to athlete race briefing at Boise Center (summit)
10am- check in at qwest arena, check out the expo, buy shwag.
11am- Go to reservoir, get a ride in, swim a bit, check in bike gear bag and bike.
1pm- Go to T2- check in run gear (downtown boise)
2pm – nap
4pm- watch TV
5pm-Dinner. Where can we gather for a big old get together?
8pm-more TV
9pm- sleep

4 or 4:30am- wakeup, eat, get pumped. Take a crap like 6 times.
5:15 depart for Reservoir
7am- the road to boise ends. The race begins!

#3 Arrivals
Dale and Anne- Leaving around 2pm on Friday.
Emily and Liz- Dale is getting them at the airport- Em comes in late I think.
Kevin- Leaving around 3pm on Friday
Andy, Margot, Mark- Departing 5pm?
Aaron, Leah, Josh, Kalen- ?

Don’t forget to pack list:
Swim:
-Goggles
-Wetsuit
-Spare goggles
-Body Glide
-Tri Suit
-Watch
-ear plugs or nose plugs if you use them
-extra cap
-neoprene cap?

Bike
-Helmet
-Bicycle
-Shoes
-Pump
-Spare Kit
-Water Bottles (bring ones you’re willing to throw away)
-Socks
-Sunglasses
-Food for bike
-Bike Gloves (optional)
-Leg warmers
-Arm warmers
-Jersey (optional)
-Race belt to hold number (optional)

Run
-Hat or visor if you wear one
-Running shoes
-food for run

Transition/pre race
-Towel to dry off feet at T1
-sunblock
-large pump for morning of
-warm clothes for morning

Other
-bike stuff for day before
-swim suit for under wetsuit for Saturday
-race information- read this.
-ID
-camera

Week 21- Race Week

This is it! Make sure to get lots of rest, good nutrition, avoid cookies (we've been doing that all along, right?) this week.

Monday. OFF

Tuesday.
Run. 1 hour. - 30 mins E pace 5 min Walk and eat 20 mins M pace 5 mins E pace

Wednesday.
75 min. Bike. Warm up 15 min, push the next 15 mins. The rest easy spinning.

Thursday.
SWIM: 30 mins 5 min W-up 10 x 50 Drill down, swim back on 1:00. 10 min straight swim easy, working on sighting 5 min easy

Run. 45 mins 2 miles at E pace 15 mins at M pace 2 miles at E pace

Friday.

Travel. Stay hydrated! Bike 60 min. Do whatever gets your legs moving and comfortable. Keep heart rate low.

SHAVE DOWN!!!

Saturday.

Swim. Scout swim course, swim easy for 15 minutes. Practice exiting the water and taking off wetsuit.

Bike. 45 minutes easy, looking over course and tuning-up the bike. Enjoy the excitement of Boise, but do your best to avoid getting swept up into the pre race hub bub. Looking around at all the fit people with fancy bikes can get intimidating. Get your stuff organized and then do your own thing. Don't invent a new race strategy. Do congratulate yourself for making it to the starting line.

Sunday.
Boise 1/2 Ironman! I'm excited to celebrate with you!

Week 20- Peak

Mon. off



Tues.
am. Swim. 60 minutes. warm up- 3x200 S,K,S. 4x200 moderate pace- these shouldn't be too difficult. 1 minute rest in between. Swim 15 minutes straight without touching the walls. Cool down.
pm. Bike. 75 mins Easy 2 [15 mins strong tempo, 5 mins easy] 5 min CD


Wednesday.
am. Run 45 minutes E pace, with 6x45 seconds of striders- quicken pace gradually to just past T pace- hold it for 15 seconds. Have fun with this run. Visualize crossing the finish line!


Thursday.
am. Swim 45 mins choice.
pm. Run 90 minutes. 2 miles E pace The rest is M pace. Include 3 striders in cool down.


Friday.
BRICK: Bike 1 hr Run 15 mins All at a comfortable pace (make sure the end of your run is a cool-down though)


Saturday.
BIKE: 3 hrs (last long ride before race) This is all a comfortable ride w/ a few 1-2 min bursts! Last chance to perfect your nutritional plan.


Sunday.
TRANSITION WORK: 1 hr The goal here is not to get a hard effort work out it, but instead practice transitioning quickly from the bike to the run. 5 x [2 miles bike, transition (time this...so set up a start & finish point to see any improvement), run 5 minutes] SET-UP lay out again & repeat


Tune your bike up.
Start packing for Boise, create a list of needs, more on this soon....

Anne's Tips from Barb Lindquist

Anne forwarded these notes from her clinic with Barb Lindquist. Thanks for writing them up!

Here's my summary of "Triathlon 101 For Women":

The SwimSuit choices:
legsuit, swimsuit, 2 piece (Wearing a legsuit = less jiggling = less fatigued)
Wetsuit:
sleeveless, full body (faster), body glide/Pam, practice- Cut off the ankles of the wetsuit to speed transitions (Not necessary to sit down)
Goggles: clear, tinted
Cap: silicone, double cap (when cold/during races: regular cap, goggles, race cap - will help so goggles don't slip)
BikeHelmet: adjust straps
Glasses: use different lenses
PedalsShoes: mtn, road, tri, socks?
Clothes: arm warmers, leg warmers, toe booties, shorts
Maintenance: clean chain, check bolts
Hygiene: Saddles sores, clean shorts, alcohol
Gear: The RunElastic
Laces: Yanks
Number belt: Use multiple pins
Visor/HatShoes: racing flats, light weight trainers, trainers (fatigue less because of support), put vaseline/baby powder on hot spots
Pre-Race Dos and Don'ts
A clean bike is a fast bike
Carbo-loading, not calorie loading
Practice in the wetsuit
Hydrate early and often
Bike the run course
Visualize the logistics of race day
Make a timeline/foodline
Race morning
Follow the timeline!Better to sleep 15 minutes less than to be rushed
Don't forget to warmup
Recheck tires for glass
Include a quiet moment of thanks and reflection
Transition Set Up: Simplify
The Special Towel: Use bright towel to more easily identify your bike
Are you a righty or lefty? Grab bike from appropriate side
Glasses on or in the helmet
What gear are you in?
Vaseline & Baby powder
Put race number under your shoes (wind)
Race Day:
The Swim
Practice finding your bike - run the ins and outs
Pack extra shoes to walk to the swim start
Don't put on wetsuit until you are at the swim start
Deep water swim start?
Race Day:
The Bike
Head up with road quality (or lack thereof)
Think tangents
Stretch the back
Drink!
Ride on the right, pass on the left
Be vocal and polite
The Run
Pour water on your head
Feed of the energy of the spectators
Feed off the beauty of your surroundings
Use your affirmations
Focus on technique
Smile in the finish shoot
NutritionTraining (Need food for workouts over one hour, 30 minute post-workout energy window- refuel, carbs & protein)
Day Before Race
(Protein lunch, Carbs dinner, No fiber dinner, Hydrate)
Morning of Race
(3 hour minimum, coffee?)
Practice, keep a food journal

Why do you race?

week 19- rest and recovery

Yo,
holy cow, it's almost here.
this week's focus: rest and recovery,. with technical tweaking and getting comfortable with equipment, transitions, mental preparation is our goal.

mon- off
tues- swim 30 minutes. 5 mins Free 5 mins drills 15 mins straight w/ sighting 5 min cool down.

weds- Run 45 minutes. All E pace. Start this run by practicing your T2 transition- have your stuff all out and see how fast you can change. At the end of this run, spend 5 minutes visualizing the event.

thurs-
am. Swim: 45 mins. 5 mins Free, 25 mins straight. 10 mins of drilling. 5 min cool down. let's try to swim together- like 5 people in the same lane. really, it would be good practice. practice your goggle set up. don't mess with goggles after getting in the water. how well do you know your goggles?
pm. Bike 90 minutes. Terrian similar to race conditions (dale and/or anne- can you comment on this post with some words about the course?) Keep your effort below race pace.

fri-am. 45 minutes easy running with 5 striders (quicken your pace gradually for 20 seconds, topping out at T pace)

sat- 2 1/2 hr Bike, 45 min Run. Bike hard the final 30 mins & run strong first 15 min, the rest is endurance pace. You should be comfortable with your food and water plan.

sun- Run: 90 minutes. All at M pace, except for first 2 miles and last 2 miles- do those at E pace.

Week 18, Build 3, Week 3

We've made it through the longest, hardest weeks! Thanks for the great ride and run this weekend.


Monday.
OFF- try to get a nap in today, stay off your feet. A massage would be ideal.


Tuesday.
am. Swim 60 minutes. Warm up 800 (200 x s,k,p,s) Main set- 2x50 on :50, 2x100 on 1:40, 2x150 on 2:30, 2x200 on 3:20 2x150 on 2:30 2x100 on 1:40 2x50 on :50. Add 10 seconds to these if you like, or don't if you're Andy Angstrom. 400 cool down. 3000 yards.


pm. Bike 2 hours. Tuesday night ride? Or, warm-up 15 minutes. 6x[5 mins strong, 3 mins Easy, 30 seconds standing]. The rest steady riding.


Wednesday.
am. off.
pm. Run 60 minutes, but mix it up. Do something fun. Frisbee, soccer, hoops.


Thursday.
am. Swim 60 minutes. 500 warm-up, counting strokes, trying to take fewer
Main Set- 5x100 (20 second rest)5x75 (15 second rest)5x50 (10 second rest)5x25 (5 second rest)
5x50 swim, kick, drill, pull, swim. 500 smooth, bilateral breathing. Cool down 300. 2800 yards.

pm. Bike 60 minutes. Warm-up 15 minutes. 3x[1 min R leg, 1 min L, 1 min both]. 20 minutes strong, then find long hill and go hard for 10 minutes. Try to maintain steady strong tempo for the whole stretch. Cool down.


Friday.
am. Run. 45 minutes. Warm-up 10 mins at E pace. 25 minutes straight at T pace 10 min E. Get a good stretch in after these last two strength/speed workouts.



Saturday.
Fun triathlon. 2 hours.
Try to make this brick as "real" as possible. Have your clothes set up ahead of time. Quickly change and then immediately to a tempo on the bike.


Sunday
Spin 2 hours steady pace. Practice race day nutrition.

Week 17- Build 2, Week 2

Monday.
Off

Tuesday.
am. Swim 60 minutes. 500 warm up your choice.10x50- 25 yards practice sighting. popup 3 times on the way down and sight the same spot out of the water. on the way back, practice swimming with your eyes closed- are you going straight?10x50 on 1:00 or :50.400 strong, 300 Easy, 200 Hard, 100 Easy, 50 all out.200 strong500 cool down. (3250 yards)

pm. Either do the Tuesday night ride or hill repeats. 20 min easy warm up. 5x5 min hill repeats. Keep tempo high. Try to choose a hill where you can crest the top. 30 minutes tempo riding.

Wednesday
am. Off
pm. Run 45 minutes. 15 min warm up. 5 x (4 min T pace, 3 min E pace), 10 min cool down at E pace.

Thursday
am Swim 800 warm up (200 S, K, P, S) 4x50 hard, 4x100 Easy, 4x200 Hard, 4x100 Easy, 4x50 Hard. 400 cool down. 3200 yards.

pm. Bike 75 minutes focusing on form. 15 minutes warm up. 15 min single leg drills. 15 min in aero position. 15 minutes upright. 15 minutes choice. Have fun with this.
EVERYONE SHOULD PRACTICE CHANGING A FLAT IN A ROADSIDE SITUATION, NOT AT HOME. IDEALLY, DO IT TWICE ON THIS RIDE. THIS SHOULDN'T BE A CONCERN ON RACE DAY. Also, do it with the tools you'll be using in the race- if you're bringing CO2, use one.

Friday
am. Swim. 45 minutes. Do whatever you want, but don't do much kicking- save your legs for this weekend. Perhaps practice some sighting.

Saturday
Run 2 hours. 2 miles E pace. The rest of your run should follow this pattern: 20 mins M pace, walk 30 seconds min (make sure you WALK - good time to take care of nutrition)

Sunday
Bike 3.5 hours Run 1.5 hours. Ride at a comfortable tempo. Run- 15 minutes strong off the bike, then E pace for the rest. If you haven't gone 3 hours yet, back off on the run. It would be good for everyone to at least ride the distance of the race before the event.

Barb's clinic for cheap!

Here's a couple of tips from Barb if you can't fork over the cash for the clinic:

Team Lindquist Clinic

Barb Lindquist (triathlon legend) and Loren Lindquist (legend's husband and coach) are giving a triathlon clinic at the rec center.

Friday May 16 6pm-8pm and Saturday May 17 8am-4pm
It's $200 if you postmark a registration by tomorrow (April 22).

I'll email the link.
Thanks Leah for the scoop!

Week 16- Build 2, week 1

We're getting there!


Monday
Off. Perhaps a massage- recover from triathlon and sunday's ride.


Tuesday.
AM- 60 min Swim. 800 warm up (S, K, P, S). 8x100 EBEH (Each 100 = 25 Easy, 25 Build, 25 Easy, 25 Hard). 3x500. Easy, Medium, Hard. Try to keep same # of strokes per length. 200 cool down. 3300 yards

PM- Run: 75 minutes. 2 miles E pace 1 mile M pace 2 x [10 mins T pace, 20 mins E pace]


Wednesday
AM- off.
PM- Bike 75 minutes. 10 mins w-up 10 min Tempo (quicken cadence and speed), 5 min Easy Spin, 15 min Tempo 5 min Easy SPIN 20 min Tempo 10 min EASY CD

Thursday
am. Swim. 60 minutes. Do some drilling to start (800 yards). Then swim long and steady. 2000 yards without using the wall. That is, don't touch the wall when you finish a length, flip turn and start swimming when you get next to it. No help from the pool bottom either. 2800 total.


pm. Off or optional 30 min run easy.

Friday

am. Bike. 90 minutes. 15 mins Easy 2x (25 mins strong tempo, 5 min easy) 15 mins easy (high RPMs)

Saturday
am. Run 90 min. Practice drinking something every mile or every other mile. either stash water in strategic locations or carry water with you. when you do, imagine you are at a feed station. Walk briskly for 10 seconds, drink/eat, and then start running again. try to avoid walking for more than 10 seconds. experiment with the difference between running and drinking and walking and drinking.

pm. Swim 30 min. Easy.


Sunday.
am. Brick. Bike 3 hours. Run 15 min. Quick transition- T pace for 5 minutes. Then run easy.

week 15- rest and recovery

Monday
Off. 45 min core optional.

Tuesday
am. swim800 warm up- choice. 10x50 kicking with 10 seconds rest. 2 moderate, 2 easy, 2 hard, 2 easy, 2 ALL OUT. 3x500 (1st one easy, second hard, third easy), try for only 30 seconds rest in between these. 200 cool down. 3,000 yards

pm. Run. 1 mile E pace 2 miles M pace 1 mile E pace 2 miles M pace 1 mile E pace


Wednesday
am. Bike 60 minutes. 15 mins w-up 15 min Tempo 5 min Easy spin, 15 min Tempo 10 min Easy cool down.


Thursday.
am. Swim4x200 S,K, IM, S. 4x100 on 2:10, 200 EASY, 4x100 on 2:00, 200 Easy, 4x100 on 1:50, 200 EASY Cool down(2600) See how the first of these 100s go, you might want to push yourself to go on 2:00, 1:50, and 1:40.


Friday
Short brick, work on transitioning: 3 x [15 mins Bike, 5 mins Run] Everything is easy, except be very quick transitioning!


Saturday
SPRINT TRIATHLON. Yes, let's do this! Try for about a 20 min swim, 45 min ride, 30 min run. Then bike for 30 min easy. Practice putting all your food in the appropriate places (which pockets, etc.). Barbecue at my house afterward???


Sunday
2 hours easy bike. Practice riding in aero bars for at least half of ride.

Week 14- Build 3

Mon.
Off

Tues.
Am. Swim 60
Pm. Bike 60.

Wednesday.
am. Run 75 min. 2 miles E pace drilling 5 mins 2 x [20 min T pace, 5 mins E pace] 10 min E pace
pm. off.

Thursday
am. Swim 60 min. 800 warm up (S, K, P, S). 8x100 EBEH (Each 100 = 25 Easy, 25 Build, 25 Easy, 25 Hard). 3x500 Medium intensity. 2x200 Hard. 200 cool down. 3400 yards

pm. Little brick. Bike 60 min. Warm up for 10 min. 40 min race. Set a course for yourself. Go hard for 40 minutes. Eat/drink twice during the race. Cool down for 10 minutes. Set out running stuff in advance. Transition as fast as you can. Time yourself. Run easy for 10 minutes. After, try the transition again but do it slowly and methodically and see what your time is.

Friday
am. Run 30. All at E pace, but do at least 10 minutes of drills.
pm. Swim 45 min. Main Set 1000 EASY, working on DPS and siting.

Saturday.
Run 90 min. 2 miles E pace 1 hr M pace Cool down @ E pace.

Sunday
Brick. Bike 3.5/Run 15 min. This will be our longest. Endurance ride. Goal is on tempo & nutrition. Warm-up for at least 30 mins before starting tempo work. Spend most of the time in aerobars (adjust every 10-15 mins).

Week 13- Build 2

Monday.
off

Tuesday.
am. swim 60 min.
pm. Bike 60+ min Easy.

Wednesday.
am. Run. 45 min. 10 min E pace. 20 min T pace. 15 min E pace.
pm. bike. 60 min. 10 min warm up. 10 min single leg drills. 5x60seconds hard with 2:00 easy spinning in between. 5 min moderate push in big chain ring. 20 min high rpm but easy.

Thursday.
am. Swim. 200S, 200K, 200P, 200S. 5x100IM. (whatever alternative strokes you can/want to do, just mix it up). 500 easy but on odd lengths swim with eyes closed, on even lengths practice siting. 5x100 (easy, hard, easy, all out, hard) onl :20 seconds of rest in between. really push it on the all out to hard transition- this will take mental toughness! 500 Easy but no rest. 200 cool down. 3000 yards.

pm. off

Friday.
Run 75 min. 2 miles at E pace 4 x (1 mile T pace with 1 min rest) 5 mins E pace 1 x 1 mile T pace w/ 1 min rest) the rest at easy pace.
pm. off.

Saturday.
Bike 1:30. find (or create) hill terrain. find 7 hills to ride. attack them and ride out of them- don't just pedal to the top. make it over and spin through and into the downhills.
pm. 45 min swim. 5x100 choice warm up. 500 with pull buoy- all bilateral breathing. 5x100 EBEH. 3x50 kick all out. 300 cool down.

Sunday.
Bike 3 hours. a TOUGH one. 30 min warmup. 6x[30 sec spin-up, 4:30 easy) 2x30 mins hard w/10 min Easy between. The rest is easy. Spin up = start in easy/medium gear. increase steadily in speed and cadence. get to the point where you start to bounce and then back off.

Here's Another One

some thoughts

We are now beginning the final two cycles before race time! Or biggest volume is complete! Although the drop in volume won't be too significant (from 13 hours a week down to 11.5 or 10.5), we'll be putting in bigger weekends, so the week days won't be as demanding.

Here's how the weekends look from here on out.
Week Saturday Sunday
12 Run 1 hour Bike 2.5/run 15
13 Bike 1.5 Bike 3
14 Run 1.5 Bike 3.5/Run 15 min
15 (r&r) Run 1 Bike 2 (possible race???)

16 Run 1.5 Bike 3/Run 15 min
17 Run 2 Bike 3.5/Run 1.5 hour (this is the biggest one)
18 RACE??? Bike 2

19 transition work, easy riding
20 RACE 70.3


RACES
Now is a good time to start getting into race strategy and practicing getting "up" for events. Finding 5km runs or perhaps the PPP or run n' ride. These events will help with mental preparation and race morning strategy.


GEAR
It's time to get gear lined up.
Mark- will you post that "must have" list you've been chatting about?

When will I swim in open water?

Wow. It's definitely still winter.

I looked at my wet suit today.

I wonder what it will feel like to wear it someday...

Week 12- Build 1

Monday.

am. 60 minutes core strength- yoga, ab work, balance shoulders. Several folks are having some shoulder issues. Take some time today (and regularly if you feel like this is a concern) to work on balancing shoulders.

pm. off


Tuesday

am. Swim 60 minutes. Warm up 800 (200 K, S, P, S). 10x100 (EBEH. Each 100 = 25 Easy, 25 Build, 25 Easy, 25 Hard). 500 Easy. 200 cool down. 2500 yards. (Adjust distances up or down depending on how you are feeling. I don't want to go beyond 2500 yards this week. Let's do our best to avoid injury!)

pm. Run. 75 minutes. 2 miles at E pace, 1 mile T pace, 1 mile E pace, 1 mile T pace, 1 mile E pace, 1 mile T pace, the rest is cool-down.

Wednesday
am. 60 min. Spin class. High intensity. I'm going to watch my hill climbing DVD. If the weather is ok and we can get outside: 15 mins Easy POWER SET: Find a climb about 2-3 mins in length 5x[ Hill Climb in BIG GEAR. Spin the downhill Easy] Each time up the hill try to be faster or make it further. The rest work on tempo (high cadence).
pm. Off


Thursday.
am. Swim 60 minutes. Warm up- 6x50 odd swim, even kick. 500 easy. 10x50 on :50. 3x500 Easy, Medium, Hard. 200 cool down. 2500 yards.

pm. Run 45 minutes. 1 mile warm up @ E pace. 10 min drills- DO THESE! 1.5 miles at T pace- maintain form. The rest @ E pace.


Friday
am. Swim 30 minutes. your choice.
pm. Bike. 45 minutes. 15 minutes warm up. 5x 1 min very high cadence, then 4 min tempo. 5 min cool down.

Saturday. Run: 1 hr EASY 15 mins at an E pace 30 mins at still at an E pace, but faster than your warm-up 15 mins at E pace

Sunday
Bike. 2.5 hours. Easy. Focus on RPMs and Nutrition.

Week 11 Rest and Recovery

Monday
Off completely. Rest!

Tuesday
am Swim 45 minutes. 800 warm up. 10x50 on :50. 400 easy, 300 hard, 200 easy 100 hard. 200 cool down. 2500 yards.

Wednesday
am Bike 60 min. TEMPO 15 mins Warm up, 15 min Tempo, 5 min Easy, 15 min Tempo, 10 min EASY Cool Down
pm off

Thursday
am Swim 45 minutes.
SWIM: 500 Choice warm-up: 10x50 kick, with 15 second rest. 1000 Straight swim. Start off VERY slow (focus on technique), gradually get faster. 200 Easy cool down (2,200 yds)
pm off

Friday
am Spin 60 minutes. 15 mins Easy, Single leg drills: 5 x [ 30 sec each leg, 2 mins both] The rest comfortble Tempo

Saturday
am. Run 60 minutes. 2 miles E pace Drilling 5 - 10 mins 3 x 100 yard Striders w/ 2 mins easy between, the rest E pace

Sunday
am. Spin 2 hours. Comfortable pace. Count your cadence every 15 minutes. shoot for 90+ rpms. Don't forget nutrition.

Maybe we can do this again. Here's a photo of Josh's surprise birthday ride. Happy Birthday, now get out of bed and ride your bike!

Week 10 Base 3- week 2

Monday
off. 60 minutes of optional core strength.

Tuesday
am. Swim 60 min. 800 warmup (200 S, K, P, S). 8x50 on :50 or 1:00 (EBEH- 2 Easy, 2 Build, 2 Easy, 2 Hard). 6x200 Moderate intensity with 20 second rest between each 200. 500 easy. 200 cool down, 3100 yards.

pm. Run 60 min E pace running. Try to eat and drink while on the run. This practice will pay off. Concentrate on steady pace for the whole workout- count cadence, shoot for 90+.

Wednesday
am. Spin 1 hr.
15 min Easy
5 mins Hard, 5 mins Easy
5 mins Hard, 4 mins Easy,
5 mins Hard, 3 mins Easy
5 mins Hard, 2 mins Easy
5 Easy Hard
6 mins CD.

pm. Optional core strength 60 min.

Thursday
am. Swim 60 min. 800 warm up- choice. 10x50 kicking with 10 seconds rest. 2 moderate, 2 easy, 2 hard, 2 easy, 2 ALL OUT. 3x500 (1st one easy, second hard, third easy), try for only 30 seconds rest in between these. 200 cool down. 3,000 yards

pm. Run 60 min. 2 miles at E pace Drills for 10 mins: Butt kickers, High Knees, Skipping, Bounding, The rest is all at an E pace. Thorough stretch afterwards!

Friday
am. Bike 60 min. warm-up 15 mins. Start in lowest gear (small chain ring). The goal of this ride is all about fast legs! Every 3 mins shift up one, but keep legs moving. Do a total of 10 sets. 15 mins cool down in bigger gears.

pm. Swim. 500 warm up choice. 6x100 form work. Concentrate on something different each time. (1st 100- bilateral breathing, 2nd 100- hooking the water, 3rd 100- body positioning, repeat) 3x300 easy and relaxed swimming. rest 45 seconds in between. 2000 yards.


Saturday
am. BRICK SPIN 30 mins./RUN 90 min. Make the run an an out & back. Try to negative split it (the 2nd half needs to be faster than the 1st half). Run the 1st half at an E pace...2nd half at M pace. Remember fluids and food.

pm. off.


Sunday
am. Ride 2.5 hours. 15 min warm up with 2x1minute all out. 15 min single leg drills. 3x (10 min Easy, 10 min push big gear a 70rpm, 10 min build from Easy to very high cadence in low gear). last 60 min alternate from aero position to sitting up every 10 minutes. Don't forget nutrition and hydration.

pm. Celebrate. You've completed our biggest volume week of training.

Test results

Hey Team,
Post your results here (in comments section) or email me at kevin.haspela at gmail. When you do, please indicate if you submitted your results on your first test, so I can make a legit comparison.

Congrats to Liz Roush on a crankin swim and run.
And to Andy, Josh, Dale for improving on both the run and the swim.
I stayed the same of the swim and went faster on the run.

Week 9- Base 3, Week 2

Hey Team- This week and next week are our biggest 2 weeks of volume for the whole Road to Boise. I put an extra swim in (and I'll plan for 3 swims per week from here on out). 12 hours this week and 13 next week. After that we'll move into more tri specific and higher intensity work. It's March! Pretty soon we'll be on the roads.

Good luck on the tests! Check in on your resting heart rate too.

Monday
am. off.
pm. Core 45 minutes. Don't destroy yourself with strength work.

Tuesday
am. 60 min Swim. 800 warm up (S, K, P, S). 8x100 EBEH (Each 100 = 25 Easy, 25 Build, 25 Easy, 25 Hard). 3x400 Medium intensity, but breath bilaterally, maximizing DPS (distance per stroke). 200 cool down. 3000 yards
pm. Bike. 60 minutes easy spin. rpm 90-100. get mentally ready to run fast tomorrow.

Wednesday
am. Run 45 min. mile test. Warm up 15 minutes with some striders. Mile test! Cool down- 20 minutes easy.
pm. Off- eat a good meal and get plenty of sleep.

Thursday
am. 60 min swim. 800 warm up (S, K, P, S). 30 min test. How many laps can you swim min 30 min? Optional 200 yard test- all out. Cool down- your choice. Go down the slide to celebrate your hard work!

Can we do this swim together and then go out to celebrate with a cup of Joe????? How about we meet at the pool at 6am???

pm. 75 min spin. 10 min warm up including 2x1 minute spin ups (increase rpm to highest possible without bouncing and hold for 10 seconds). 3x(10 min Medium intensity, 1 min High, 4 min rest). 10 min in aero bars visualizing racing. 10 min cool down.

Friday
am. Run 60 minutes. 10 min warm up. 5x(6:00 @ new T pace, 2 min E pace). 10 minutes E pace.
pm. off.

Saturday
am. Recovery Swim 45 minutes. 4x300 (300 Easy, 300 kick, 300 pull, 300 easy). 500 smooth- maximize DPS. (1700 yards)

pm. Cross train 2 hours.

Sunday
Brick 2 hour bike, 30 min run. 1st 10 minutes of run @ M pace, then E pace for rest.

IMPORTANT: Design a nutrition plan before your ride and stick to it. I like to set my watch to beep every 15 minutes and eat something. See if you can do what you've planned for yourself.

Total: 12 hours

We went running today

Josh and I ran down the road today. Then we turned around and came back. It was nice.

Ironman video

Check out this sweet video. It really fires me up.

I hope everyone's training is going well. I am less busy and am getting over the cold, so life is good! Keep up the great work everyone. I'm hoping we can get together for a group ride or workout- Sunday? next Tuesday?

Siting

Here's a blurb from a swimming website on siting:
Looking up slows you down and tires you out. If you can stay on course, you will be much better off looking up every 20 strokes as opposed to every 6 strokes. But that is a big "if." Not looking up may speed you up, but that doesn't do much good if you start swimming in circles. The classic solution to this is to practice swimming a length of the pool with your eyes closed. The lane ropes will quickly make it apparent in which direction you naturally veer. Work to straighten out your stroke.

For our purposes, let's practice popping up a bunch per length so you get a feel for the water.

Inspiration

This week's inspiration comes from Scott Nydam. What a fantastic Tour de California!

Week 7- Base 2 Rest and Recovery

Monday
am-off
pm-45 minutes optional core strength.

Tuesday
am- Swim. 60 minutes. warm up- 3x200 S,K,S. 5x200 on 3:30 or 3:40- these shouldn't be too difficult. 1 minute rest. 500 easy, 2x250 perfecting your form. Cool down 200 (2800 yards)
pm- Choice workout. Make it easy- 45 minutes of fun- a bike, snowshoe, ski, hoop, whatever.

Wednesday
am- Run 45 minutes easy. 10 minutes of drills (butt kickers, bounding, striders, high knees)
pm- 45 minutes optional core strength

Thursday
am- 60 min swim, Moderate to High intensity. Warm up 4x200 S,K,P,S. 10x50 on :50. 10x100 Swim 2 in a row, Pull 2 in a row on 1:50. 500 Easy swim. 200 cool down. (3000 yards)
pm-off

Friday
am- Bike 60 minutes. Warm-up for 10 minutes. Single leg work: 5x[30 sec R, 30 sec L, 3 minutes both]. 20 mins Hard TEMPO… push a tough gear, but keep RPM's at 90. 10 min cool-down in low gears.
pm- OFF

Saturday
am- Cross train. 60 minutes.
pm-off.

Sunday am- Brick. 60 min spin steady. Followed by 5 min run at T pace, then 25 min run at E pace. Time your transition. Get all of your running stuff ready in advance and see how fast you can go from bike to run.

Total 7:00
Swim: 2:00
Bike: 2:00
Run: 1:15
(Core: 1:30)
Cross Train: 1:45

Andy's secret workout

This is what makes Andy so fast. Those extra reps he gets in a the brew pub.

Stud.

Week 6- Base 2

Sorry again for the delay in getting this out to you.
Monday
am- off
pm- 45 min optional core strength

Tuesday
am- Swim 1 hour-4x200 S,K, IM, S. 4x100 on 2:10, 200 EASY, 4x100 on 2:00, 200 Easy, 4x100 on 1:50, 200 EASY Cool down(2600) See how the first of these 100s go, you might want to push yourself to go on 2:00, 1:50, and 1:40. You can do it!
pm- Bike. 1 hour steady Easy 90-100 rpm.

Wednesday
am- Core strength 1 hour. What do you feel needs work?
I'll post something about core exercises.
pm- Run 60 minutes (easy to medium intensity). Warm-up 2 miles easy. 2x2 mile repeats with 1 min rest at T pace. The rest at an E pace.

Thursday
am- swim 1 hour. 500 yards warm up- your choice. 10x50 on 1:00 OR :50 if your really bad ass. Ladder set: 500 Free Hard, 400 Free Easy, 300 Free Hard, 200 Free Easy, 100 all out. 250 Kick. 250 cool down (3000 yds)
pm- am- Bike 1 hour. Warm-up 10 mins. 30min at a quick cadence steady riding (every 3rd min stand for 30 sec) 3x5 min builds (at the start of each rep, start easy and you should be busting ass by end of the 5 mins) 5 min cool down


Friday
am- Run 1 hour- medium intensity. Warm-up 2 miles at E pace. 3 x [1mile at T pace, 1 min rest] 5 min E pace 2 x [1 mile at T pace, 1 min rest] 1 mile E pace
pm- off

Saturday
am- swim 1 hour. Warm up 800 (200 swim, 200 kick, 200 with pull buoy, 200 swim). 1200 yards (24 laps) easy and steady swim- work on DPS (distance per stroke) and bilateral breathing. If you are breathing every stroke, your going too hard. 2oo swim IM, 2oo cool down. (2400 yards)

pm- Cross train 60 min

Sunday
Bike 2 hours with 60 minutes of simulated hill work. We'll ride easy for the first 30 minutes, then I can lead a spin class for the next 60. (3x 5 min E, 5 min 70 rpm at difficult gear, 3 min 90rpm at same difficult gear, 2 min hard stay sitting down, 5 min downhill- fast rpm in aero position) then steady riding for the last 30 minutes.

Total: 11 hours
swim- 3 hours
bike-4 hours
run- 2 hours
xtrain-1 hour
core- 1 hour

Pictures wanted!

Yo,

Email me photos of yourself or your training buddies so we can add some life to this blog!

kevin.haspela at gmail.com

It's always motivating to hear of someone else's efforts!

Here's one of Dr. Dale with the post run frost face and one of me on the trainer this morning. Have a great week.

Week 5- Base 2

Sorry for the delay in getting this out to you. I was traveling in a place with no snow last week!
After this week, we'll be 1/4 of the way there!!!!! This next month might be the most difficult motivation wise, but good effort now will pay great dividends when the snow melts (hopefully by May).

Monday
am- off
pm- 45 min optional core strength

Tuesday
am- Swim-500 Free Easy, breathe towards both sides. 12x25 drill (4 of each- catch-up, finger drag, 3 cycle switch), rest 10 sec. 2x800 Swim Smooth. 1 minute rest in between. Really pay attention to form on second 800. 200 cool-down. (2600yds)

pm- Spin 1 hr easy. Find a gear that you can maintain the entire hour. No shifting up or down. If you have aero bars, sit in aero position for at least 20 minutes. Look up. Don't stare down.

Wednesday
am- run. 45 min. Easy to Medium intensity. 10 min E pace warm up. 10 min drills (Butt kickers, high knees, bounds, striders). 15 min M pace, with 3 x 30 second pick ups. 10 min E pace cool down.
pm- bike 60 min. Do a spin class if possible or one of those Chris Carmichael workout DVDs. If not, here's the plan: Warm-up 15 minutes. 3x[5 mins strong, 3 mins Easy, 30 seconds standing]. 20 mins 90-100 rpm steady pace.

Thursday
am- Swim. 500 choice warm-up. 10x50 strong on 1:00. Work these pretty hard. 8x50 easy on 1:00. 6x50 Hard on 1:00. 4x50 Easy. 2x50 ALL OUT on 1:00. 200 cool-down (2200 yds) Swim easy 500 yards if you're feelin it. (2700 yards)

Friday
am- Run 60 minutes. Medium to High intensity. Try to run in a place where you can measure your distance and determine your pace.
Warm-up 15 min at E pace, 2 miles at M pace, 1 miles at T pace, 2 miles at M pace, 1 mile at E pace.

pm- off

Saturday
Cross train 90 minutes

Sunday
Bike 90 minutes. 10 minute warm up with 2x1 minute 120 rpms- try not to bounce. 10 min single leg drills. 30 seconds R, then 30 seconds L. Shoot for a perfectly balanced pedal stroke. it's very difficult! try to avoid the "Woom" noise as much as possible. 60 minutes E-M pace. Drink every 15 minutes. Eat a bar on this ride- whatever one you like. I like to eat a 1/4 bar every 15 minutes. See what works. 10 min cool down.

Totals:
Swim: 2:00
Bike: 3:30
Run: 1:45
Core: :45
Cross: 1:30

9:30

Week 4-Base 1 rest and recovery

Monday
am-off
pm-off Try to take a mental break from triathlon.


Tuesday
am- Swim. 45 minutes. 500 Choice warm-up: 10x50 kick in flat position. (work on pressing chest down, eyes at bottom of pool, and hips up) Rest 15 sec. 1000 Straight swim. Start off very slow (focus on technique), gradually get faster. 200 Easy cool down (2,200 yds)

pm- Bike 60 minutes. 15 minutes warm-up. 10 minutes in big gear at an 80 rpm. 5 minutes at 90-100 for 5 minutes. [repeat twice]. 15 minutes easy (rpm 90+)

Wednesday
am-Run 30 minutes. do whatever you want. just get out and run. perhaps run someplace new.
pm- Core strength 30 minutes


Thursday
am- Swim 45 minutes. 3x200 S,K,S. 3x500 (1-EASY, work on form. 2-Medium, work on breathing to both sides. 3-HARD.) Rest :30 sec between. 200 Cool-down (2300yds)
pm- off.

Friday
am- Bike 75 minutes.
pm- OFF

Saturday
am- Cross train. 60 minutes.
pm-off.

Sunday

am- Run 45 easy- get an appetite ready for SuperBowl. Either wear a heart rate monitor or measure it periodically. Steady E pace. Try to go same speed the whole time.
pm-GO PATS!

Total 6:30
Swim: 1:30
Bike: 2:15
Run: 1:15
Core: :30
Cross Train: 1:00

Great Tri Site

http://www.beginnertriathlete.com/

check out this website. there's tons of helpfull stuff there.

1. click on the training logs section. amazing way to track what you've been up to.

2. cool video on how to do a flip turn.

Testing results round 1

Mile run (total time) for 5 athletes
33:27 (average pace of 6:41)

30 min swim (total laps) for 5 athletes
152.5 (average of 30.5 laps)

200 yard swim for 4 athletes
total time 12:21 (average of 3:05)

Here's our target for next time!

Don't forget to be checking your a.m. heart rate. It will help chart progress and tell you if you are overtraining (if it rises).

Group Ride #2

Thanks again to Aaron and Josh for the group ride.

This one was sponsored by Legolas, son of Thranduil, King of the Woodland Realm of Northern Mirkwood.

Week 3- Base 1

Monday
AM. off
PM. core strength 45 minutes

Tuesday
AM. Swim 60 minutes.
500 yards warm up. Focus on steady kick and keeping body straight. Think form!!! Ladder set: 400 Free Hard, 300 Free Easy, 200 Free Hard, 100 Free Easy. Be very aware of your form on hard sets- try to hold good form as long as possible. 250 Kick. 250 cool down (2000 yds)

PM. Run 45minutes 5 min warmup, 10 minutes drills (butt kickers, high knees, striders, bounds), 15 minutes M pace, 15 minutes E pace.

Wednesday
AM. off
PM. Bike 60 minutes. Do a spin class if possible. Drink 2 water bottles while on bike. Maybe Jackson folks can get together in town and do this workout together. If not, 10 min warm up, 10 min easy 90rpms, 10 min big gear 70 rpms, 10 min speed 100 rpms, 10 min big gear 70 rpms, 10 min cool down.

Thursday
AM. Swim 60 minutes. Warm up 500yards choice. 10x50 Easy on 1:00. 10x125 Strong on 2:15. 250 cool-down (2500 yds)
PM. Run 60 E pace.

Friday
AM. Bike 60 minutes. 15 minute warm-up. Single Legs drills (repeat 6 times) 30 sec Right, 2 minutes both, 30 sec left leg, 2 minutes both. 15 minute cool-down.
PM. Core Strength 45 minutes

Saturday
Cross training 2 hours. Low intensity.

Sunday
Brick. Bike- 90 minute steady Easy spin followed by 15 minute run E pace. Start practicing eating and drinking. Experiment. Try for 300-600 calories per hour this workout and see what works for you.

Total- 11 hours
Swim: 2:00
Bike 3:30
Run 2:00
Core and Cross train: 3:30

How to determine run paces

Congrats on completing the mile!

Use this website to determine your Easy, Marathon (moderate), and Threshold paces and use those mile times for future workouts.

www.runbayou.com/jackd.htm

Testing results

So here's the idea with testing. Mile run times and swim times are a good way to check in on progress. Plus, the run time will give us E pace, M pace, and T pace times for run workouts. We can do another test in 4 or 5 weeks.


My proposal is to have everyone who does a test report their time/laps anonymously, and we can have a group total. So next month we'll be shooting for an overall group improvement. This might help cultivate some positive group vibe, and avoid having a ranking system. It's all about the team. You can post your results anonymously here on the blog. (perhaps to this post) If you are dying to know how to rank (and if you can't already figure it out), just ask.

Here are the tests for this week:

1. Morning resting heart rate (take it a few times this week and find the average- before you move right after you wake up)

2. Run time for 1 mile

3. # of laps in 30 minutes

4. 200 yard swim time (optional)

Don't stress too much about going fast or slow. It's all about improvement! Go get em!

Group Ride #1

Thanks to Aaron, Josh and Marco Pantani for hosting the first group ride of the year. Now that we've finished the Giro d'Italia, it's on to Boise!

20 week plan

Here's how I've designed the next 20 weeks. It's a combination of what I did a couple of seasons ago, the Triathlete's Training Bible, and Triathlete magazine. Every 4th week is a R&R week.

Base Phase: Basic Endurance, strength, technique, mod. intensity, medium to high volume.
Build Phases: Higher Intensity (speed work), race specific training, high intensity, moderate volume.


Base 1
Week #1 - 7.5 hours
Week #2- 9 hours
Week #3- 11 hours
Week #4- 6.5 hours


Base 2
Week #5- 9 hours
Week #6- 11 hours
Week #7- 6.5 hours


Base 3
Week #8- 10 hours
Week #9- 12 hours
Week #10- 13 hours
Week #11- 6.5 hours



Build 1
Week #12- 11.5 hours
Week #13- 11.5 hours
Week #14- 11.5 hours
Week #15- 6.5 hours


Build 2
Week #16- 10.5 hours
Week #17- 10.5 hours
Week #18- 10.5 hours
Week #19- 6.5 hours


Peak
Week #20- 8.5 hours


Race
Week #21- 6.5 hours
Main focus- ass kicking

Week 2- Base 1 and test

Monday
AM. off
PM. core strength 45 minutes


Tuesday
AM. Swim 60 minutes. Warm up 500 yards. 10x50 on 60 seconds. 400, 300, 200, 100. Rest 30 seconds in between. Cool down. 2000 yards.
PM. Run 30 minutes 10 minutes drills (butt kickers, high knees, striders, bounds) rest easy running. Get ready mentally for mile run.


Wednesday
AM. Run 45 minutes. Warm up 15 minutes include some quick running to get muscles ready. Mile test- how fast can you run one mile? Find flat terrain, relatively snow free. Cool down easy.
PM. Bike 60 easy. drink 2 water bottles while on bike.


Thursday
AM. Swim 45 minutes. Warm up 500 yards. Optional test for 200 yards. How fast can you go? 30 minutes straight swimming- how many laps can you do in 30 minutes? Even if you have to stop- it's ok- this will be a good baseline to judge improvement. Report total. Cool down.
PM. OFF- congrats on week's testing. you did it!



Friday
AM. easy run 45 minutes.
PM. 60 minutes core strength (yoga, etc.)


Saturday
Cross training 2 hours

Sunday
AM. Bike- 90 minute spin

Totals: 9.25 hours

Swim 2:00

Bike 2:30

Run 1:15

Core and Cross train: 3:30

swim videos

Josh, Andy, and I played with my new camera at the pool today. Here we are swimming. At the end I put a clip of Michael Phelps and a video from TI swimming.


Got any tips for me? I think my legs are wacko, need to settle them down, and my left arm drops too far on my pull. The biggest difference I see is I need to bend at the elbows more and start my hook earlier. Check out the Phelps' hook. He hooks the water so early and his elbow is at like 90 degrees.

comment settings

I've changed the settings so you can comment as anonymous.

Week 1 schedule

Week 1, January 7-13, 2008
(preparation- injury prevention, getting into rhythm of training)

Monday January 7th
AM- Off
PM- optional core strength

Tuesday
AM- Swim :60 500 Free warm-up. 10x25 drill (superman, right side, left side, doggy paddle, catch-up x 2), rest :10sec. 4x150 free. Cooldown. 2,000 yards
PM- :30 run easy

Wednesday
AM- Bike:45 Easy. 10 min single leg. the rest 90-100 rpm
PM- Off

Thursday
AM- Swim :45
3x200 S, K, S... Warm-up.
10x75 Swim (last length of each 75 do a drill like on Tuesday). Rest :20 sec. Work on Front Quadrant swimming.
10x25 swim, breathe every 5th stroke, rest 30s. 300 ez cool down
PM- Off

Friday
AM- Easy bike :45
PM- Easy run :45 with drills

Saturday
AM- 1 hour cross train (ski?)
PM- Optional swim or core strength

Sunday
Bike- 2 hours steady. get used to the saddle again. Whose house can we spin at???

Week Totals:
Swim 1:45
Bike 3:30
Run 1:15
cross train 1:00

Total 7:30