Coach’s Email - Week 37
Greetings Ironteam,
What a treat for the inlanders to come to San Francisco for the cool weather run at the Presidio on Saturday! Lots of good shopping happened and everyone is ready for the week ahead. Vineman folks are tapering down again this week while Louisville players are ramping it back up for one more cycle of work as race peak is here for them too. Make sure you are getting ample sleep, hydrating well and sticking to the schedule for YOUR race. Hopefully the taper for Vineman participants is going well and you have not cleaned the garage 5 times since Friday while venting training energy. Coach Dave always has a really clean garage during taper:)
In this week’s message:
1) The training week ahead
2) Vineman Auqabike participant information
3) The one word request (again)
1) The week ahead
Monday - OFF. (everyone)
Tuesday - Swim & Bike
SWIM (Vineman) - Do the workout on your taper swim workout list, NOT THE ONE LISTED BELOW FOR LOUISVILLE. (File attached again)
SWIM (LOU) -
Warm Up
300 (G2=400, G3=500) L3
4×50 (CU,s) L4 10” RI
2×50 (3SW,s) L4 10” RI
2×50 (CFS,s) L4 10” RI
2×50 (SAR,s) L4 10” Ri
Main Sets
3×100 L5 interval w/15” R
(G3=2x(3×100))
900 L5 (focus on staying loose and relaxed with a steady rhythm)
(G2&G3=1000)
3×200 L5 20” RI
pick a focus for each one : balance, rotation, front quadrant, extension, alternate breathing, complete exhale, consistent stroke count, holding water, complete exhale, relaxing ankles, pulling under body, entering at 80% extension, or any other technique you need to work on)
900 L5 (find your rhythm and once that is established run through your technique inventory in your head. Check each item listed above mentally as you are swimming.
(G2&G3=1000)
**On race day when you get stressed, bring your focus back to this mental exercise, it will be a familiar place for your brain, that will help you get back into the swing of things in the swim.
Warm Down
200 L4
Totals: G1=3700 G2=4000 G3=4400
BIKE (VINE) - Long Hills 60′ (Mt Diablo from Sports Basement @ 6:00 PM this week)
BIKE (LOU) - Long Hills 90′ (Mt Diablo from sports basement @ 6:00 PM this week)
SHOPPING PARTY / TRANSITION TALK following the ride at Walnut Creek Sports Basement. Food and drinks provided by Sports Basement.
Wednesday - Run & Stretch (everyone)
Run - 60′ @ lvl 5
Stretch - 20-30′ Pick 4 from the list below. Floor work using flexibility stretches (Yoga).
· Pigeon Pose - http://www.youtube.com/watch?v=FVlX5HNKamw
· Hip openers - http://www.youtube.com/watch?v=2Rost91LKcQ
· Lower back - http://www.youtube.com/watch?v=giWLeXbBBtY&feature=fvw
· Hamstrings (Downward Dog) - http://www.youtube.com/watch?v=rbJaj0Aqw5k&feature=channel
· Reclining twist - http://www.youtube.com/watch?v=P2Ief_QdEao&feature=channel
· Neck release - http://www.youtube.com/watch?v=9mbdyf_H7KI&feature=channel
· Soft twist - http://www.youtube.com/watch?v=N5bJolhNkUU&feature=channel
Thursday - (LOU) Swim & Stretch / (Vine) Bike & Stretch
Swim (LOU ONLY)
Warm Up
300 (G2=400, G3=500) L3
4×100 (CU,s,CU,s) L4 10” RI
4×50 (choice drill,s) L4 10” RI
Main Sets
4×50 descending (L4-5-6-7) on an interval that gives you 15” rest on the L4
Focus Ladder
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
100-powerfull pull, holding water throughout the stroke, fingers pointed down and pull deep water under your body (not to the side or crossing over to the opposite side)
200-balance, press your chest into the water, pull your core in which should keep your hips at the surface
300-front quadrant swimming (1/2 catchup)
400- extension with the lead hand, reaching 3inches past your normal reach while you body is stretched on the side and ride that glide)
500- relax everything that does not need to be working (face especially)
(G3= extra 500)
400- + extension
300-+ front quadrant
200-+ balance
100- + power – keep it all together
4×50 descending (L4-5-6-7) on an interval that gives you 15” rest on the L4
Warm Down
200 L4
Totals: G1=4000 G2=4100 G3=4700
Bike (Vine) - 60′ speed intervals (flat terrain if riding outdoors - work set is 90-100 rpm focused sets of 5′ with 2′ rest interval)
Stretch (BOTH) - 20-30′ Pick 4 from the list below. Floor work using flexibility stretches (Yoga).
· Pigeon Pose - http://www.youtube.com/watch?v=FVlX5HNKamw
· Hip openers - http://www.youtube.com/watch?v=2Rost91LKcQ
· Lower back - http://www.youtube.com/watch?v=giWLeXbBBtY&feature=fvw
· Hamstrings (Downward Dog) - http://www.youtube.com/watch?v=rbJaj0Aqw5k&feature=channel
· Reclining twist - http://www.youtube.com/watch?v=P2Ief_QdEao&feature=channel
· Neck release - http://www.youtube.com/watch?v=9mbdyf_H7KI&feature=channel
· Soft twist - http://www.youtube.com/watch?v=N5bJolhNkUU&feature=channel
Friday - (LOU) OFF (prepare your body for the hard work on Saturday by resting up and hydrating really well today)
(Vine) - Swim & Stretch - See swim taper workout document (attached) and the same stretch workouts as earlier in the week.
Saturday - (LOU) DOUBLE BRICK (Coached WO)
When: 7:00 AM Rolling Time (get there earlier to stage your gear)
Where: San Ramon Valley High School (Danville). From Hwy 680 South Exit @ El Cero. Turn Right at the bottom of the ramp. El Cero ends at Danville Blvd. Turn LEFT onto Danville Blvd. At first signal turn RIGHT onto Railroad Ave. Take an IMMEDIATE Right onto Love Lane and after 50 feet turn into the parking lot of the high school.
What: Bike 30 miles (Highland and Manning loop – maps provided & Water stops at mile 10 & 20)
Run 5 miles on Iron horse trail (Water stop at mile 2.5)
(VINE) Run 4 miles @ lvl 5. You are welcome to come out to run on the Iron horse trail in Danville to take advantage of the aid station, then stick around as long as you can to help cheer on your fellow team members or volunteer at the bike or run aid station if you can. The aid station on the run will be up and running by about 9:00 AM.
Sunday - Swim (both) & Run (both)~~~ROAD TRIP
SWIM - Catfish Crawl open water swim event in Cupertino. (Equivilent time OW swim if doing it OYO) - We are encouraging all athletes to sign up for the Catfish Crawl Swim event at Steven’s Creek Reservoir in Cupertino. The reservoir is very clean and the swim is very well organized. This is the only time during the entire year people are allowed to swim in this body of water. Vineman participants are encouraged to sign up for the 1.2 mile distance while Louisville participants are advised to sign up for the 2.4 mile distance. Go here to sign up: http://www.active.com/page/Event_Details.htm?event_id=1658981&assetId=0453fbe1-c0a3-4bdb-a387-dce2ccbf92d2 . Following the swim we will drive a short distance to the starting point of the Louie Bompua Memorial Run. This short run will end at Louie’s grave site for a moment of remembrance and affirmation of why we train to beat blood cancer. We will end the day with a celebration and send off party for the Vineman participants. Plan a full day on your schedule. Anyone who is doing the triple brick the day before and would like to stay in the East Bay overnight to avoid the long drive home, only to return the next day, a few people have spare rooms in their home they have offered up.
** during this open water swim focus on:
1. Re-balancing every time you sight – when your face goes back into the water immediately press the chest in and engage your core – your hips should be at the surface.
2. Try also to sight only as much as necessary, avoid extra sighting as it does slow you down no matter who you are! Try counting your strokes between sightings (if you don’t already do that) and make it an odd number (say 21) so that you sight on alternating arms.
RUN - Ironteam makes a point to remember why we are doing what we do every year. By now you have most likely seen the heartwarming story of Louie Bompua and his fight against blood cancer. Today we will be in the South Bay for the swim and then we will drive to the run start. From there we will take an easy & short run up to his grave site for a few moments of reflection and inspiration. Following the moment of remembrance, the team will return to the run start for the Vineman sendoff celebration and logistical discussion. Exact directions to the meeting place will be forwarded to you by mid-week.
Vineman Aquabike participant information
A few Ironteam members who are racing at Louisville are going to be out on the course in a few weeks doing the Aquabike portion of the race AS A TRAINING DAY. We are yelling for a reason in the last sentence folks. If you are doing the Aquabike event, you NEED to go easy. Don’t treat this day like a race. Let the 80 year old nun pass you if she’s having a great day. We want you to have fun out there, get a great training day in and plan for recovery the rest of the day. Be sure you have a chair to sit in and you re-hydrate well, it’s going to be a hot day after you are done and standing the rest of the day will not be good for your recovery. Going out too hard at Aquabike will be detrimental to your race day performance in a few weeks. It is strongly recommended that you take some time to plan your strategy for that week so you are able to get your 19 mile run in that is on the Sunday calendar. You will most likely have very little motivation or energy to go 19 miles the next day. Wednesday would be a great day to get up early and head out in the cool early morning to get that long run under your belt. Mix it up a little, the schedule is not set in stone.
Your “one word”
VINEMAN WORDS ARE OVERDUE
As we approach the peak of our adventure together it’s time to reflect back on what the last 8 months have meant to you and recall all those emotions that bubbled up as we moved forward.
One of the Ironteam traditions is for each team member to think of a single word that encompasses all that they have been through and all that they are feeling as we reach the destination of Ironman day. Your word is your heartfelt personal mark on the season.
Please spend some quality time thinking about your ONE WORD.
When you have it, please send it to Coach Dave. (Reply to this message)
All Vineman participants WORDS ARE DUE BY 5:00PM ON 7/18/2009.
All Louisville participants WORDS ARE DUE BY 5:00PM ON 8/10/2009.
Have a great week!
Doug, Nancy & Dave.
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