Team,

 

Great work out there this past weekend everyone. Several folks got to take in the view from the summit of Mt. Diablo for the first time after that long haul up the mountain. While we will not see any hills that remotely resemble that beast, climbing pays big dividends in strength and endurance. This week will not be an easy one. In fact, it may be one of the hardest you have had yet. Focus your intensity on the task at hand each day, pouring quality into every workout. There can be no such thing as “junk” miles/yards here folks, it’s time to get down to some serious business!

 

Today’s content:

 

1) This week in review (READ THE RED TEXT - IT’S VERY IMPORTANT)

2) New calendar

Monday 6/8 - OFF

Tuesday 6/9 - SWIM & SPIN

SWIM

Warm Up

300 (G2=400, G3=500) L3

4×100 (CU,s,CU,s) L4 15” RI

2×100 (SAR,s,SAR,s) L4 15” RI

2×100 extended swimming L4 15” RI

Main Sets

The following are all descending sets (extra 30-60” RI between sets)

3×300 (L4-5-6) 40” RI

  (G3 only add 3×250 L4-5-6 40” RI)

3×200 (L5-6-7) 30” RI

3×150 (L5-6-7) 20” RI

3×100 (L4-6-8) 15” RI

  (G2 only do a second round of the 3×100)

3×50 (L4-6-8) 15” RI

Warm Down

200 L4 

Totals: 3700 G2=4100 G3=4650

 

SPIN - 90′ (TR4 - Hill Repeats) OR Mt Diablo from WCSB @ 6:30PM OR Mt Tam / Mt St. Helena (go find a mountain that needs climbing)

Wednesday 6/10 - Mentor WO @ 6:30PM(unless mentors move time)  - RUN & STRENGTH

                RUN - CHANGE FROM PRINTED SCHEDULE.

                                Still a mentor run, but it’s 120′ effort @ lvl 5. Need not be at a track. Mentors will send out run details for meeting places and times by the end                    of the day on Tuesday. We had to move the long run off of the Sunday workout to make room for the run drills and pool time on 7/14

                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 

Thursday 6/11 - (Brick) Bike & Run

                BIKE - 60′ (TR-4 - hill repeats)

                RUN - 20′ @ lvl 6

Friday 6/12 - SWIM & STRENGTH

                SWIM -

Open water option ~ 2 miles (~3500 yards)

Warm Up

300 (G2=400, G3=500) L3

8×50 (Choice,s) L4 10* RI

2×50 (BU,s) L4 10* RI

Main Sets

3×900 L5 1” RI

(G2=3×1000, G3=3×1100)

Warm Down

200 L4 

Totals: 3700 G2=4100 G3=4500

 

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)

Saturday 6/13 - CAPTAIN’S WORKOUT - BIKE (FLAT AND FAST 100 MILES) SEE ATTACHED DOCUMENT FOR DIRECTIONS

 

                                    Meeting place: Nob Hill Market Parking Lot in Napa

                                               

                                    Meeting Time: Cyclists averaging under 15 mph ROLL AT 7:00AM, faster folks roll at 8:00AM

 

                                    Route: Silverado Trail in Napa. Flat and fast with a few rollers thrown in for good measure.

 

 

Sunday 6/14 - COACHED WORKOUT - RUN & SWIM (WITH SHORT TRANSITION TALK TOO) - CHANGE FROM PRINTED CALENDAR

 

                            8:00 AM          TALK - A short breakout session before the workout to review transition procedures for both races.

 

                            9-12                SWIM - Coached form and technique review with a moderate workout included for free! (1/2 the team at a time for 90′)

 

                            9-12                RUN - Coached run form review and drills drills drills.

 

                            (Team will split into two groups. Kristie’s & Hez’s Mentor Groups will be in the POOL first. Caesar, Joan and Sedonia’s Mentor Groups will be doing the RUN drills first.

 

 

2) New Calendar - The final touches are going on the latest version of the training calendar. We know you guys need to plan your summer events that are outside of Ironman. We hope to have the last of the permit issues ironed out by Wednesday night and a new calendar in your hands by the weekend. Thank you for your patience, we want it to be the best it can be and that sometimes takes a little time.

 

Don’t forget the “Three C’s” –

 

Commitment –

Ø       To the cause, to yourself, to the team, to the coaches

Consistency –

Ø       Keep up with your training

Ø       People will know who they can rely upon very quickly

Communication –

Ø       Coaches and Mentors can’t read minds, please share what’s on yours.

Ø       Use the proper method of communication as often as possible.

o        Email – Reports and file updates. Good news for the team. Meeting people for a ride/run etc.

o        Phone – For detailed discussions about training and updates on your week

o        In-person – When you need emotional support, visual assistance or you have any frustration or anger you need to vent.

 

Dave, Doug & Nancy

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