Hey team,

Here we are in the thick of the home stretch to Ironman Louisville. Last week at the “official” send-off meetings people were stocking up on all sorts of last minute supplies for race day. Hopefully the information you received makes sense and you have printed out the “know before you go” update that Barb Smalley sent out on Friday afternoon.

Seeing each of you preparing you final purchases and settling into taper last week brought a warm glow to the eyes of your coaches. We are very proud of your progress this season and are happy you came along for the ride. While Coach Nancy & Coach Dave will not be in Louisville in person, they will be there in spirit, experiencing the same pains and mental challenges as you are, but only 2000 miles to the west! Coach Doug will be alongside the team in Louisville to guide you in the final stages of your adventure. In addition, there will be several support staff there to lean on when you need them, just ask. You are about to become Jedi Knights, use the force!

This week we taper down again with only 6:55:00 of training on the schedule. Use that extra time to start packing your bags and preparing your bike and ONE bag (if you are sending one with them) to drop off at Tri Bike Transport.

ATTACHMENTS : Packing List & Taper Swim Schedule

This week’s training schedule:

Monday :             Bike 30′ (TR-8 Progressive Load - or ride outdoors up a progressively steeper hill for 30 minutes)

        

                Stretch. 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

 

Tuesday:              Bike 60′ (TR-4 Hill repeats - or - outside on a hill do 7′ climbing +3′ descent X 6)

 

                                ** Optional Hill repeats on Mt. Diablo from Sports Basement in Walnut Creek @ 6:00 PM (earlier because it’s getting darker sooner)

Wednesday:      Swim 50′ (See attached taper swim schedule)

Thursday:            BIKE DROP OFF AT TRI BIKE TRANSPORT

                                Run 60′ @ lvl 5

                Stretch. 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:                  Swim 35′ (See attached swim taper schedule)   

                Stretch. 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

Saturday:             FINAL COACHED WORKOUT - 8:30AM

                                6 mile run. Meet in the parking lot of the Sports Basement in the Presidio (SF) for a beautiful loop run through the Presidio.

·         We will not be planning a BBQ as indicated on the original calendar because the send-off information has already been provided and the “meet the fellow racers families get-together” hosted by Mike D. and Lulu is going to take place the following day.

Sunday:                OW Swim (OYO) - Get out for a nice one hour swim, preferably in open water and without your wetsuit.

                                BIKE - If you have access to a second bike (not in transit to Louisville at the moment) them you can ride a moderate pace for 60′.

YOU ARE READY FOR THIS - YOU ARE IRON !!!

Cheers,

Dave, Doug & Nancy

This entry was posted on Monday, August 17th, 2009 at 7:08 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.