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.
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2 comments:
I blatantly stole this fairly accurate description of the course from the beginner triathlete website. If you want the readers digest version, there are two decent sized climbs at about mile 4 and mile 20ish. The rest is what I would consider rolling hills. It won't be the prettiest bike ride you do all year but the run will be nice along the boise river. Maybe we can jump in for a dip after the race?
Good luck
Mile 0 – Start a Barclay Bay parking lot. You go up hill a little and then level off and cross the dam until you hit hwy 21.
Mile .7 – You now have a fast 1.4 mile down hill and then it levels out for 1.7 miles along the Boise River. As you cross the Boise River you start a 1.7 mile uphill that is not bad at all followed by 5.5 fast flat miles on Gowen Road to Pleasant Valley Rd. You are now 11 miles into the race.
Mile 11 – Turn left on Pleasant Valley road 3.3 miles which is rolling.
Mile 14.3 – Take a right on Hollilynn Dr for the biggest climb of the day. Its 3.3 miles up to the turnaround at the Bird’s of Prey Center. The first part is in a neighborhood of large homes and you will move fast through here. The last .9 is a little steeper but not bad. Turn around and head back down the way you came to pleasant Valley Rd. Total loop is 6.6 miles. (Watch for cattle guards on this section)
Mile 20.9 – Start with a 1 mile climb up Pleasant Valley and then another 1.5 rolling miles to 10 mile road. Total 2.5 miles.
Mile 23.4 – Take a right on 10 mile road for a fast flat 6 mile section. Just beyond five miles you veer left on Hubbard Road, this is very obvious.
Mile 29.4 – Take a left on South Cloverdale Rd for 4 miles. This section is flat and fast.
Mile 33.4 – Take a left on Kuna Mora Road for more flat fast riding. 3 miles.
Mile 36.4 – Right on south Cole Rd for one fast flat mile.
Miles 37.4 – Left on Baker for another flat fast mile.
Mile 38.4 - Left on S. Curtis for 1 mile section and gain flat and fast.
Mile 39.4 – Left on Kuna Mora rod for 1 mile to Pleasant Valley Rd.
Mile 40.4 – It’s now 6.8 miles back to Gowen Rd and you will have your last rollers and hills of the day. Once you pass 10 mile road you will remember the route as you are back where you have been before.
Mile 47.2 – Go right and this will be flat to rolling for 4 miles to Federal Way.
Mile 51.2 – Take a left on Federal Way for 6 miles to the finish. This is mostly flat to slightly downhill.
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