Coach’s Email - Week 30
Greetings follow Ironteamers!
Hopefully this message finds you all safe and sound after a long weekend of training. Once again, if you were not at Clearlake, we missed you!!! Hopefully everyone, regardless of where you were, had a chance to get into the groove and throw out a 3/4 iron-style weekend.
Your coaches and captain’s are SOOOOOOOO proud of you guys for all you have accomplished so far this season. Congratulations to everyone who stretched their limits only to find they had what it takes and could still walk afterwards! Many folks swam two miles in open water for the fitrst time this weekend, one team member broke the magic triple digit mark on her bike for the first time and several people left old run distance records far behind. And to top it all off nobody got shot by a kook with a compound bow in a modified bass boat. Without a doubt, everyone who was present in Clearlake has a story to tell. While it’s still fresh in your mind, get it down on paper in your Ironman log or blog.
What’s inside:
1) Thanks You’s
2) The week ahead
3) Schedule change for the weekend of 6/13 & 6/14
THANK YOU’S - Without a doubt, this past weekend couldn’t have even begun to be as rewarding without a few very special people.
· Jeff Shaw. Bar none, the best host for 1000 miles. We are so fortunate to have such a great guy in support of our mission that takes the time out of his life to give back in such a gracious way. Did you know his wife was at home recovering from a back injury, celebrating her 50th birthday without her husband by her side? Now that’s some serious commitment to your success to step up and let us come out to their fantastic hide-away to make our training weekend a reality.
· Team Frankie We were spoiled by the tremendous energy and commitment of Frank Sr., Frances and Megan volunteering for us this weekend. With the smorgasbord of delectable delights at every turn, some of us may even have gained a few pounds this weekend!
· Lloyd and Mary Yoshida - Sedonia’s folks. What a treat to see them after that long hot climb on the bike ride, ready to replenish your hydration with ice cold water, snacks and a smile.
· Erin Kenyon-Ellinwood & Matt Ellinwood - Super SAG support on the bike. You guys drove all over the place making sure everyone was on the right track and rolling trouble free for the bike ride.
· Chelsie Morehead & Ananda Schweifler - Awesome job. You guys were a sight for sore eyes as the day started to heat up on Saturday. You got the team all stocked up for the big hill to follow.
· The Counts Clan - Team member Tom Counts brought an army of volunteer support to help out all weekend. What a tremendous relief to see you guys out there on the final out and back on Saturday afternoon, then again on Sunday for the support on the run.
· Laura Warren - Your compassionate and heartfelt encouragement from the SAG vehicle on Saturday and moral support at the turn around on the run are very important to the team. We are so very fortunate to have you along for the ride this season.
· Captains and Mentors - How many of you got a personal escort up that nasty pitch on the bike at about mile 30? Thank you Brian Hubinger! Who got a few words of encouragement on the run at the Westlake Turn off? Thank you Brian Hubinger! Who had some awesome grub hot off the grill on Saturday night? Thank you Tom Phelan! Who is still having nightmares about Matt Rhodes butt? Thank you Mike Kyle! Who got some kind words at just the right time from their mentor? Thank you Sedonia, Hez, Joan & Christie! Who has some new photos for their blog or donor update? Thank you Helen! Who stuck around to help clean up when everyone else headed home? Thank you Beau Hale. Without you guys and your energy and support this weekend never would have happened.
THE WEEK AHEAD -
Monday - Relax. You earned it! Perhaps a gentle yoga class of another round of the stretches you learned from Doug after the run on Sunday.
Tuesday - Swim & Bike
Swim
Warm Up
300 (G2=400, G3=500) L3
6×50 (Choice drill,s) L4 10” RI
2×50 (accelerate through stroke, L3) 15” RI (YES, this should be hard)
Main Sets
400 L5 (G3=500)
tempo trainer optional
3×100 L6 on an interval that gives you 15” rest
Working slightly harder than Ironman pace
1×50 L3 recovery swim
400 L5 (G3=500)
extended stroke which should bring your stroke count down. Keep the power in the pull by quickly getting into that deep water position from your fully extended position.
3×100 L7 on an interval that gives you 20” rest
Working on these but not sprinting
1×50 L3 recovery swim
400 L5 (G3=500)
going through your mental checklist (balanced, rotating, exhaling completely, holding water, finishing stroke, alternate breathing, front quadrant swimming)
3×100 descend (L4-6-8) on an interval that gives you 15” rest on the L4
1×50 recovery swim
400 L5 (G3=500)
no tempo trainer, and you are looking for the same time as your first 400
(G2 & 3 only 3×100 L8 on an interval that gives you 30” R)
1×50 non free
Warm Down
200 L4
Totals: 3600 G2=4000 G3=4500
Bike - 60′ TR-8 Progressive Load (if you have to do it indoors) or get out for a bike ride and enjoy the last of the cool weather we will have for a while.
Wednesday - RUN & STRENGTH
Run - 80′ Lvl 5 run.
Strength - If you are still feeling the effects of the long training weekend, supplement stretching for strength today. Otherwise do you favorite set of four exercises from the regular strength routine
Thursday - Brick (Bike/Run)
Bike - 50′ TR-6 (Progressive Speed) or get out on the road for a fast 90-100 rpm ride with as few stops as possible.
RUN - 20′ @ lvl 6 immediately after the run
Friday - Swim 90′ / Open water option – 2 miles (~3500 yards)
OR
Warm Up
300 (G2=400, G3=500) L3
4×50 (CU,s) L4 10* RI
2×50 (CFS,s) L4 10* RI
Main Sets
6×100 L5 take only 5” R (just enough to see your time)
The goal is to have all of them exactly the same time – Ironman pace
(G3= 7×100)
3×50 descending (L4-6-8) on an interval that gives you 15” R on the L4
Focus Ladder:
50-100-200-300-200-100-50
On the way up the ladder focus on the individual concept, on the way back down try to add each
Concept to the previous one
(G2 & G3 do 2×300 in middle of ladder)
50- L7
100- focus on a powerful pull phase (pressure against the water throughout the stroke, remember to keep your fingers pointed down and pull deep water – pull yourself past your hand)
200- focus on front quadrant swimming (1/2 catch up) and keeping your lead hand extended until you are finished breathing (don’t start your pull until your face is going back into the water)
300- focus on extending each stroke – try to reach the water 3-4 inches past your normal reach (feel the stretch in your lats/armpit, and be relaxed and restful in this position) (option: use freestyle paddles if you have them)
(G2&G3 do the 2×300)
200 add the front quadrant emphasis to the extended stroke
100 add powerful pull to the front quadrant extended stroke
50 put it all together @ L7
6×100 L5 take only 5” R (just enough to see your time)
The goal is to have all of them exactly the same time as the ones at the beginning of practice
(G3=7×100)
3×50 descending (L4-6-8) on an interval that gives you 15” R on the L4
Warm Down
200 L4 -Focus on swimming with perfect technique, long, extended, and relaxed
You can incorporate drills and/or other strokes if you want to
Totals: G1=3300 G2=3700 G3=4000
Saturday - Coached Workout (Tour of the East Bay Alps) / 75 miles with two significant climbs
Coach Doug & Captain Brian are heading up the effort. Look for a detailed email by Thursday with ride details and logistics.
Sunday - Run 12 miles (lvl 5)
Schedule change for the week of 6/13 & 6/14-
You commented and we listened. You wanted at least one more shot at a coached swim workout in the pool and some more run drill work. We have arranged for just that for the morning of 6/14 (Sunday) We will be meeting at Redwood high school in Larkspur for some quality pool time and some track time too. Don’t miss the pre-workout discussion of special needs at Ironman where the staff will answer your every question about how transition works on race day and what goes into all your special needs bags.
As a result of this change, a new calendar in coming your way before the end of the week. We have to move the long run off of Sunday so a couple of other little changes had to be made. It will also have an updated important dates list to help you plan your summer season of weddings and your life outside of Ironteam.
Have a super week!
Your coaches,
Dave, Nancy & Doug
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