Hi Team,

I hope you have enjoyed your recovery week.  Now it’s time to get back to business and you know what that means, another marker swim.  Now all of you that did the Lake San Antonio training weekend know you can swim over 30 minutes without a break on the wall so NO STOPPING during this swim.  Please send me the results – of course.

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We have a full week of workouts planned for you…..Tuesday night spin and Wednesday track workouts are back. This Saturday we will be holding a debriefing session on your half-way to Ironman weekend before our workout. If you haven’t already submitted your race report please send it along so we can look at common issues and concerns; and bring your questions to Saturday’s meeting.

Here are this week’s coached workouts:

-          Tuesday @ 6:30 PM: optional spin session at Sports Basement - Walnut Creek AND Sports Basement – Portrero Hill (Bryant Street).

-          Wednesday @ 6:30 PM: track workout at Kezar and Burrell Field, San Leandro.

-          Saturday @ 8:30 AM: Sports Basement – Presidio; we will start with our training weekend discussion. Our workout will be a triple brick followed by core. Bring your riding and running gear and enough fuel for 5-6+ hour workout

-          Sunday @ 8:00 AM: Swim/bike/run at Monte Vista High School – Danville. Colleen will send out directions this week. Bring your swim, bike and run gear and fuel for 5+ hours.

New Ironman Plus event in 2009.  Interesting.

See the press release below:

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Tarpon Springs, Florida - (March 28, 2008) Ironman, in association with US Adventure Racing, is pleased to announce the inaugural Ironman Plus race event at Ironman Lake Placid 2009.  Ironman Plus will add a new challenge to the Ironman distance triathlon, kayaking.  The 7 mile kayak event will begin the challenge followed by the traditional 2.4 mile swim, 112 mile bike ride, and 26.2 marathon.  The event will be held on the Saturday before Ironman USA and will be limited to the first 250 sign-ups. 

Ironman Plus, consisting of 7 mile kayak, 2.4 mile swim, a 112 mile bike and a 26.2 mile run, has been added to challenge the seasoned Ironman triathlete and provides a great introduction into adventure racing.

“We are extremely thrilled to be offering Ironman Plus to our athletes,” Ken Johnson, President/CEO of WTC said Friday.  “With the popularity of Ironman and the number of repeat triathletes, we wanted to offer a new challenge.  For some, 140.6 miles wasn’t enough, it was becoming too easy and our athletes wanted more pain.”

Continue reading…

Hello IronTeam X!!!

Training weekend is only two days away…. ARE YOU READY??? Well just in case you need a camping checklist (like myself) there is one attached. Also attached are the directions and more camping gear to bring.

We will have our honorees Tyler and Laura out there helping to get you through the day and inspire you along your journey. Remember how much of what you are doing is helping out patients and their families. To date this team has raised over $178,000!!!!

 If you have any questions about this weekend feel free to contact me or one of the volunteer staff members. See you on Friday!

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Strength Training for Triathletes

by Maylene Wise 2.18.04

(www.slowtwitch.com)

Editor’s note: Maylene Wise is a strength and conditioning coach in Raleigh, North Carolina. She can be found at atp4athletes.com. She is a triathlete herself, and the subject in the photos below. She can be contacted at maylene@atp4athletes.com.

Strength training does not increase capillary density to any great degree. It exerts marginal impact on mitochondrial size and number, same with myoglobin content, intramuscular substrate stores, oxidative capacity or use of glycogen. It doesn’t help you burn fat more efficiently.

So why would any endurance athlete want to devote precious training time to strength training when it appears there is no apparent benefit?

I’m glad you asked.

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Pete — Sample nutrition on race day. Note: I have special circumstances because of my stomach issues. I also sweat a lot, so I need more electrolytes than most. What works for you may be different. Most people do not have issues. I also have a plan for meals three days prior to the race. This is my current plan for half/Full Ironman on race day. Despite my issues, my plan is based on caloric and hydration/electrolyte totals we’ve discussed during training –250-350 calories/hour, 500-1000 mg of sodium/electrolytes/hour, 16-24+ oz of water/hour (depends on your body size and sweat rate/could be more on a hot day).

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• Apr 1 : Ironman Plus in 2009
• Mar 26 : Training weekend is here!
• Mar 19 : Train the way you race…
• Mar 19 : Strength Training for Triathletes
• Mar 18 : Nutrition Plan #3 Coach Pete