Week 28 - Coach’s Email
Congratulations on completing another cycle of development; you guys are looking mighty good in your swimsuits. Lots of new muscles and shapes are beginning to emerge. Dare we say that “Sexy Phase” is upon us? This week is a recovery week so listen to your body and recharge those Ironman batteries over the next several days.
It got good and hot this weekend! Lots of folks came out to Napa to join Sedonia in her fundraising ride through the Pope Valley and Silverado Trail. Lots of great raffle prizes were won by several team members. Helen is sporting a hot new set of Oakley sunglasses and Skip and Nancy replenished a good portion of their wine cellar too. Moddie, Dave and Trish walked away winners too. Congratulations to everyone who won prizes. Let’s not forget the contingent who braved the heat on Sunday for the Morgan Hill Triathlon (formally UVAS Triathlon). Race results are not available yet so look for more info on your team mates coming soon.
In this week’s message:
1) HEAT
2) This Week’s Schedule
3) 3/4 Iron weekend? - What to expect.
1) HEAT - An early dose of Summer heat can make anyone stop and rethink what they are doing form time to time. Today was such a day for coach Dave. What started out as a great day swimming with his wife at Shoadowcliffs turned into decision time come 1:00 PM. He headed out to the garage at 1:00 PM to hit the bike and run portion of today’s workout. In walnut Creek it was a crazy 102 degrees at that time. So the decision came down to whether or not this was an “ironman up” moment or a “train smart” moment. He elected to “train smart” and avoid the brutal heat of mid-day and settled for in indoor spin and run at the (air conditioned) health club instead. Heat can be a real test of your resolve. Play it safe and gently work your body into training in the heat. This weekend is just a hint of what every day will soon be like come July. How can we best prepare for days like this? First and foremost, START EARLY. If Dave had swam at 6:00 instead of 9:00, he would have been done with his workout before it got uncomfortable, let alone unhealthy. Yes, today’s air quality in the East Bay was listed as unhealthful by the Bay Area Air Quality Management District. Listen to that inner voice of reason that tells you to hunker down and sip fluids when it’s boiling hot out. Yes, we will all need to train in the heat in the next few months, but be smart about it. Second, be sure you have well thought out water stops and plenty of electrolytes to get you through a hot workout. Heat stress, heat exhaustion and heat stroke are all serious potential consequences of improper fluid and electrolyte balance.
Blatant Product endorsement: Desoto Arm Coolers - Some of you may have seen Dave riding in Napa this weekend with white arm sleeves that look like your typical arm warmers. Well, these are very special sleeves in that they are arm COOLERS. They work on capillary action to keep sweat moving away from your skin and cooling your arms in the process. You may have also noticed that at the water stops he was filling the tops with ice and letting it melt over his arms to assist in evaporative cooling of the arms. These things work really well. For a bit more on these very handy hot weather helpers go to: http://www.desotosport.com/products/product.asp?Category=accessories&ProdID=AC9
2) This week’s workouts
Monday 5/18 - OFF
Tuesday 5/19 - SWIM & SPIN
SWIM
Warm Up
300 L3 (G2=400, G3=500)
2×50 (CU,s)10” RI
2×50 (CFS,s)10” RI
4×50 (choice drill,s) 10” RI
Main Sets
4×50 Descending on an interval that gives you 10” R on the L4
(time difference should be 1-2 seconds with each effort increase)
4×100 Descending (L4-L5-L6-L7) on an interval that gives you 15” R on the L4
(time difference should be 2-4 seconds with each effort increase)
3×200 L5 focus is keeping them all the same pace 15” RI
(G2 4×200 & G3 = 5×200)
4×100 Descending (L4-L5-L6-L7) on an interval that gives you 15” R on the L4
(time difference should be 2-4 seconds with each effort increase)
4×50 Descending on an interval that gives you 10” R on the L4
(time difference should be 1-2 seconds with each effort increase)
Warm Down
200 L4
Totals: G1=2700 G2=3000 G3=3300
SPIN - 60′ (TR1 - cadence) OR get out on your bike and keep a nice 90-100 cadence on the flats and work on at least 75 RPM on the hills.
Wednesday 5/20 - Mentor WO @ 6:30PM - RUN
o East Bay - Acalanes HS track on Pleasant Hill Rd. in Lafayette.
o North Bay - Healdsburg HS track OR Harvest Middle School in Napa
o SF - Kezar Stadium
RUN - marker set.
Warm up - 10′ @ lvl 5
Marker Set 15′ @ Level 5. Record your distance in laps or miles (if you use gps)
55′ @ lvl 5 maintenance. Try to keep HR nice and steady.
SEND YOUR MARKER RESULTS TO COACH DOUG @ : pscdoug@gmail.com
Thursday 5/21 - (Brick) Bike & Run
BIKE - 50′ (TR-7 - Pyramid) OR get out and ride a slightly fast route keeping at least 85 RPM as much a possible
RUN - 20′ @ lvl 6
Friday 5/22 - Athlete’s choice Day - Work on one of your limiters. Email the team with group workout ideas like an evening OW swim or something.
Saturday 5/23 - RUN 60′ @ lvl 5
Sunday 5/24 - COACHED WO (SWIM & RUN) + Honoree BBQ afterwards.
SWIM - In the water and swimming at 8:30AM (One hour timed swim - Not for distance)
RUN - 10 Miles. On the course no later than 10:00 AM. Same route on the trails along the lake as April 11th.
BBQ - Bring comfy clothes to change into and the food you want to share for a potluck picnic. We will have a number of honorees come out to share their stories with you, celebrate life and share their thoughts on the wonderful work you guys are helping make possible.
3) 3/4 Iron weekend. What am I getting myself into here?
For several weeks you have been hearing from the staff about the Clearlake weekend (3/4 iron weekend) but perhaps you don’t know what exactly we are in for. Well, we have a wonderful weekend of training in store for you. Jeff Shaw, past Ironteam member and friend of the team has graciously offered up the use of his family compound on the North Shore of Clearlake near the town of Lucerne. Here is a breakdown of the events and a rough timetable for the weekend so you can plan your arrival and departure.
· Friday -
o Arrival time in Clearlake is entirely up to you. We ask that if you are bringing volunteers that you try to make it up there for a volunteer briefing at 7:30 PM at Jeff’s house.
o Dinner is on your own.
o You may drop off your bike at Jeff’s house at any time on Friday if you wish. They will be safe in the garage.
· Saturday -
o Breakfast in OYO
o 6:30 AM - Swim 2 miles. Depart from Jeff’s boat dock. Kayak, in water and jet ski water support will be staffed by a crew of volunteers.
o 9:00 AM - Depart for 100 miles on the bike. We are working on two possible routes, both of which will have roughly 5000 feet of climbing.
o 6:30 PM - BBQ dinner at Jeff’s house and relaxing by the lake after a long day. $15 donation per athlete($10 non-participants & $5 kids) is requested to cover this meal and also defray the cost of the aid station support food, water and drinks.
· Sunday -
o Breakfast is OYO
o 7:00 AM - Run 18 miles. Rest stops provided by volunteers again.
· If you would please check the updated attached spreadsheet and make sure we have your correct information on where you are staying or if you are unable to attend. (If your name is not in Grey shading, We have not heard from you regarding your status for this weekend)
· WE STILL NEED VOLENTEERS - IF YOU CAN DRUM UP SOME FAMILY AND FRIENDS PLEASE LET US KNOW.
Hope you all have a great week and stay cool this week.
Your coaches,
Dave, Nancy & Doug
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