Ironteam,

What a beautiful weekend we had this week. It was great to see so many flames out on the Vineman course on Saturday. Even nicer to see all the South Bay folks who came up to enjoy the ride with us too. Many thanks to Max and his Family for the Aid station and to Erin Kenyon and her Husband Matt for driving SAG for us. Hopefully everyone had a good ride and run this weekend, it’s time to ramp it up for week three of our seventh build period.

In this week’s message:

1) Dealing with adversity.

2) this week’s schedule.

3) Looking ahead -

4) One last roll call for Clear Lake weekend (3/4 ironman).

1) Dealing with adversity:

About this time in the season people sometimes begin to experience a dip in energy and motivation. Others will begin to feel a subtle pain somewhere that they never had before.  If that’s you, you’re not alone, it happens to lots of us. Throughout the season we have tried to prepare you for these events through the mental training series and discussions of injury prevention and an underlying message to listen to your body. Have you re-visited the Prime Tri grid on mental training factors to see if your perceptions have changed in the past few months? It might be time to get back in touch with your head to be sure your life maintains a healthy balance. Are you taking care of your body? Fueling it well and resting at least 7 hours a night? Have you reconnected with the cause lately? All these things are just a few ideas to get you thinking about the non-swimming, biking and running aspects of the daily grind called Ironman training. Having a little less energy is expected, but being comatose at work can be counter-productive. Be good to yourself and your body in the coming weeks and it will repay you with a new level of fitness and energy. We will be entering Race Phase before you know it, your coaches want you to be ready and able to tackle the challenge. If you are dealing with adversity in your mind or body, please take a moment to reach out to your coaches and mentors and have lunch together of go for a bike ride. We have all been where you are and we have all overcome similar feelings both mentally and physically. If we need to, we can work with you to develop a plan to get you “back in the saddle”; whatever that may entail.

2)This week’s schedule:

Monday - OFF

Tuesday - Swim & Bike

                SWIM - (1:25:00) See bottom of message

                BIKE - (90′ @TR-4 Long Hill) - but get out and ride if you can. Optional hill climb on Mt. Diablo @ 6:30 PM. Destination - Junction!

Wednesday - Run & Strength

                RUN - 90′ - Lvl 5 maintenance run

                STRENGTH -

                A) Plank (VIDEO)

                 1. Your option to add modifications like single leg, etc. 

                B) Side Plank (VIDEO)

                 1. Apply time as per side, eg 30 seconds on the right followed by 30 seconds on the left for Level 1

                2. Your option to add modifications

                C) Bridging (VIDEO)

Thursday - Bike/Run Brick

                BIKE - (60′ @ TR-3 Speed)

                BRICK RUN - 20′ @ lvl 6

Friday - Swim & Strength

                SWIM (1:25:00) - See bottom of message

                STRENGTH

A) 2 Position Pushups (Beginner - Intermediate) OR Scorpion Pushups (Intermediate - Advanced)

        1) 2 Position Pushups VIDEO

        2) Scorpion Pushups VIDEO

B) Squat to Row 

        1) Squat to Row VIDEO

C) Ice Skater 

        1) Ice Skater VIDEO 

Saturday - Bike

                BIKE - 60 MILES (Sedonia’s fundraiser is, surprise-surprise, you guessed it……..60 miles !!! What a great way to get your workout and help a friend with       a              fundraiser! Go here to get all the details:

                                 http://www.evite.com/pages/invite/viewInvite.jsp?inviteId=DKFIFVMZHMVMFKVYBVAN&li=iq&src=email

Sunday - UVAS TRI / OYO Tri simulation (Swim - Bike - Run)

                TRI - Morgan Hill Sprint Triathlon(formally known as the UVAS Triathlon) - Long sprint triathlon in Morgan Hill. Great local race. A few pros will be          battling it out alongside us regular Joes. Applications still being accepted @ http://www.usaproductions.org/registration/mhst

                TRI - Homegrown Triathlon - You make up the course and call your friends! All you need is a couple of volunteers. You could even do it from a health           club or YMCA and swim in the pool. Get creative and have a good time Distances should be about 1000 yards of swimming, 25 miles of biking and 5 miles                 of running.

3) Looking Ahead - June

As you hopefully noticed, we have two June tabs on the newly released calendar. If the calendar you are using for reference does not have two Junes, download the attached version.

Why do we have two Junes? Well, it’s because the race phase will be starting in June for those folks doing Vineman while the IMKY folks will be holding off a few weeks to start their race phase. We have made an effort to combine our workouts when they are slightly different to keep everyone together, but take a close look and you will see some days where the Vineman Folks are going a bit harder and longer than the Louisville folks. That’s by design gang. If you have any specific questions about the schedule, please ask one of the coaches.

Highlights:

·         6/6 - Tour of the East Bay Alps - 70 miles and 7500 feet of climbing! Morgan territory in Concord and Mt Diablo to the SUMMIT are all included in the one-day epic ride.

·         6/13 - Flat 100 mile ride. Get ready to test those aero bars folks. This ride will not be on hard terrain, but it promises to have some wind to challenge your mind and body.

·         6/27 - Double/Triple Brick Day - Ever want to know what you are going to feel like when you start the marathon at Ironman? Here’s your chance folks. We will be doing a Double (KY) and Triple (VM) brick workouts on this day. It promises to be hot and we promise it will test your resolve. Don’t worry VM folks, the KY folks get to do a triple in a few weeks too!

Have a great week,

Nancy, Doug & Dave

 

Swim Workouts

Week 3 of the Cycle

Tuesday

Warm Up

300 (G2=400, G3=500) L3

4×100 (CU,s,CU,s) L4 10” RI

Main Sets

4×100 L6 on interval that give you 15” R

(G2=5×100 G3=6×100)

3×300 L5 interval that gives you 20”R

1.     Sighting once each 100 yards, alternate which arm

2.     With a tempo trainer at Ironman pace

3.     Front quadrant swimming – stay long in front (remember, don’t start your pull until your breath is finished and your face is back down, and your recovering hand passes your head.  Think of that extended position on your side as rest)

4×100 L6 on same interval as previous 100s and shooting for the same pace as on the previous L6s

(G2=5×100  G3 = 6×100)

4×200 L5 take only 5 seconds rest to get your time and go.  Keep a steady Ironman pace.

Warm Down

200 L4 

Totals: G1=3400 G2=3700 G3=4000

Friday

Warm Up

300 (G2=400, G3=500) L3

4×100 (choice drill,s, choice drill,s) 10”RI

The drills do not have to be the same. Remember on the swim section to work on the concept that the drill is focusing on.

Main Sets

Swim Ladder

100-200-300-400-500-400-300-200-100  L5 10”RI per 100

(G3 add a second 500 in middle)

            100s L6

            200s balance and rotation

            300s alternate breathing and complete exhale

            400s extended stroke, low stroke count

            500(s) cadence

G2 & G3 4×50 descending (L4-5-6-7) on an interval that gives you 15” R on the L4

Warm Down

200 L4 

Totals: G1=3400 G2=3700 G3=4300

Sunday

45 minute Open water swim or 45 minute straight pool swim

This entry was posted on Monday, May 11th, 2009 at 10:37 am and is filed under 2009 . You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.