IronTeam

Swim workouts (Week 27)

mike — Mon, 07 Apr 2008 23:48:31 +0000

Hi Team,

I hope you have enjoyed your recovery week. Now it’s time to get back to business and you know what that means, another marker swim. Now all of you that did the Lake San Antonio training weekend know you can swim over 30 minutes without a break on the wall so NO STOPPING during this swim. Please send me the results – of course.

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Coached workouts (week 27)

mike — Mon, 07 Apr 2008 23:46:37 +0000

We have a full week of workouts planned for you…..Tuesday night spin and Wednesday track workouts are back. This Saturday we will be holding a debriefing session on your half-way to Ironman weekend before our workout. If you haven’t already submitted your race report please send it along so we can look at common issues and concerns; and bring your questions to Saturday’s meeting.

Here are this week’s coached workouts:

- Tuesday @ 6:30 PM: optional spin session at Sports Basement - Walnut Creek AND Sports Basement – Portrero Hill (Bryant Street).

- Wednesday @ 6:30 PM: track workout at Kezar and Burrell Field, San Leandro.

- Saturday @ 8:30 AM: Sports Basement – Presidio; we will start with our training weekend discussion. Our workout will be a triple brick followed by core. Bring your riding and running gear and enough fuel for 5-6+ hour workout

- Sunday @ 8:00 AM: Swim/bike/run at Monte Vista High School – Danville. Colleen will send out directions this week. Bring your swim, bike and run gear and fuel for 5+ hours.

Ironman Plus in 2009

Tue, 01 Apr 2008 21:25:39 +0000

New Ironman Plus event in 2009. Interesting.

See the press release below:

—

Tarpon Springs, Florida - (March 28, 2008) Ironman, in association with US Adventure Racing, is pleased to announce the inaugural Ironman Plus race event at Ironman Lake Placid 2009. Ironman Plus will add a new challenge to the Ironman distance triathlon, kayaking. The 7 mile kayak event will begin the challenge followed by the traditional 2.4 mile swim, 112 mile bike ride, and 26.2 marathon. The event will be held on the Saturday before Ironman USA and will be limited to the first 250 sign-ups.

Ironman Plus, consisting of 7 mile kayak, 2.4 mile swim, a 112 mile bike and a 26.2 mile run, has been added to challenge the seasoned Ironman triathlete and provides a great introduction into adventure racing.

“We are extremely thrilled to be offering Ironman Plus to our athletes,” Ken Johnson, President/CEO of WTC said Friday. “With the popularity of Ironman and the number of repeat triathletes, we wanted to offer a new challenge. For some, 140.6 miles wasn’t enough, it was becoming too easy and our athletes wanted more pain.”

Training weekend is here!

mike — Thu, 27 Mar 2008 04:25:02 +0000

Hello IronTeam X!!!

Training weekend is only two days away…. ARE YOU READY??? Well just in case you need a camping checklist (like myself) there is one attached. Also attached are the directions and more camping gear to bring.

We will have our honorees Tyler and Laura out there helping to get you through the day and inspire you along your journey. Remember how much of what you are doing is helping out patients and their families. To date this team has raised over $178,000!!!!

If you have any questions about this weekend feel free to contact me or one of the volunteer staff members. See you on Friday!

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Train the way you race…

mike — Wed, 19 Mar 2008 23:00:45 +0000

Strength Training for Triathletes

mike — Wed, 19 Mar 2008 22:15:35 +0000

Strength Training for Triathletes

by Maylene Wise 2.18.04

(www.slowtwitch.com)

Editor’s note: Maylene Wise is a strength and conditioning coach in Raleigh, North Carolina. She can be found at atp4athletes.com. She is a triathlete herself, and the subject in the photos below. She can be contacted at maylene@atp4athletes.com.

Strength training does not increase capillary density to any great degree. It exerts marginal impact on mitochondrial size and number, same with myoglobin content, intramuscular substrate stores, oxidative capacity or use of glycogen. It doesn’t help you burn fat more efficiently.

So why would any endurance athlete want to devote precious training time to strength training when it appears there is no apparent benefit?

I’m glad you asked.

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Nutrition Plan #3 Coach Pete

mike — Tue, 18 Mar 2008 23:57:37 +0000

Pete — Sample nutrition on race day. Note: I have special circumstances because of my stomach issues. I also sweat a lot, so I need more electrolytes than most. What works for you may be different. Most people do not have issues. I also have a plan for meals three days prior to the race. This is my current plan for half/Full Ironman on race day. Despite my issues, my plan is based on caloric and hydration/electrolyte totals we’ve discussed during training –250-350 calories/hour, 500-1000 mg of sodium/electrolytes/hour, 16-24+ oz of water/hour (depends on your body size and sweat rate/could be more on a hot day).

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Awareness…

mike — Tue, 18 Mar 2008 23:38:43 +0000

Nutrition Plan #2, Coach Nancy

mike — Thu, 13 Mar 2008 16:35:47 +0000

Hi Folks,

Here’s Coach Nancy’s nutrition plan. As I said in the last post, these plans are built specifically to the individuals here, there are many variables that you’ll need to look into for your own plan. Figuring out the amount of calories you burn is a great starting point and Nancy has included a link to an easy online calorie calculator. Enjoy!

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Nutrition Plan #1, Coach Bobbie

mike — Wed, 12 Mar 2008 22:05:04 +0000

There’s been a lot of talk recently about nutrition and how important it’s going to become (not that it hasn’t been to this point!) as the workouts get longer and longer and the days get warner and warner. You’ve had all kinds of information given to you along the way to help you figure out what your personal needs are and I’m sure some of you are still a little confused. Well, to hopefully put some of this information in perspective, I’m going to be posting the nutrition plans for several of the coaches over the next week or two. Please remember that these are the final products of a lot of experimentation to see what does and doesn’t work for that individual and are meant to show you just some of the different options available to you out there.

With that said, we’ll start off with Coach Bobbie and her Sustained Energy cocktail for a 4 hour bike ride! Mmm…Sustained Energy!

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Swim workouts (Week 23)

mike — Wed, 12 Mar 2008 21:31:43 +0000

A couple of reminders for you:

1. Remember the sunscreen now that the workouts are getting longer and we are seeing the sun.

2. Remember to hydrate before swimming and make sure that you are not calorie depleted prior to the workout. As always you need to hydrate and re-fuel immediately after the workout as well. You should also have fluids on the deck to sip between sets even though you will not be doing this on race day, this will allow you to recover better during this difficult training so that you can get out their and do it again on the next day. On race day you will have to depend on the fluids and nutrition you take in prior to the swim and be diligent about replacing fluids and fuel as soon as you finish the swim and begin the bike.

Here are the workouts for this week – as always please e-mail me with any questions.

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This weeks workouts (Week 23)

mike — Wed, 12 Mar 2008 21:30:03 +0000

Congratulations to everyone who came out to Lake Merced today and enjoyed the spectacular weather while completing a tough workout. Both days this weekend presented challenges which you took on and met with success. Good job. Your coaches continue to be impressed with your progress and how strong you look, and also with the fact that you continue to be amused by Pete and Larry’s entertaining chatter during spin. J

With the workouts getting longer and more intense (do you see a pattern here??) your coaches can’t stress enough the importance of nutrition in your performance. On a workout like today (5+ hours bike/run) you should be taking in somewhere between 1200-1400 calories. Look at what you were eating/drinking and figure out many calories you had today. If it’s less than that you will be in a serious calorie deficit, run out of gas and not be able to perform as you should. Take time this week to think about your nutrition – we will send out more info this week as a reminder before our upcoming Boot Camp Weekend.

Speaking of Boot Camp: this is two full days (8:00 AM to 3:00 PM) of back-to-back activities – swim, run, ride, spin and core – with few breaks in between. We design these workouts specifically to push your limits, assess your endurance, see how you plan your fueling, and as coaches observe your technique and performance in all three triathlon disciplines. Be sure to get plenty of rest this week leading up to the weekend, eat properly and hydrate well. Please let us know if you have any questions about your preparation.

Here are this week’s coached workouts:

- Tuesday @ 6:30 PM: optional spin session at Sports Basement - Walnut Creek AND Sports Basement – Portrero Hill (Bryant Street).

- Wednesday @ 6:30 PM: track workout at Kezar and Burrell Field, San Leandro.

- Saturday @ 8:00 AM: Boot Camp Day 1: Aquatic Park/Sports Basement Presidio. We will start at AP and then move to Sports Basement for the rest of the day. Bring your wetsuit, trainer, road riding and running gear.

- Sunday @ 8:00 AM: Boot Camp Day 2: Gunderson High School San Jose. Bring your swimming gear, trainer, road riding and running gear.

Week 22 workouts

mike — Tue, 04 Mar 2008 17:01:53 +0000

Here are this week’s coached workouts:

- Tuesday @ 6:30 PM: optional spin session at Sports Basement - Walnut Creek AND Sports Basement – Portrero Hill (Bryant Street).

- Wednesday @ 6:30 PM: track workout at Kezar and Burrell Field, San Leandro.

- Sunday @ 8:00 AM: Bike/spin/run at Lake Merced. Bring your trainer, road riding and running gear

Here are this week’s swim workouts:

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Week 21 (Recovery!) Workouts

mike — Mon, 25 Feb 2008 17:32:06 +0000

Here are this week’s coached workouts:

- Tuesday @ 6:30 PM: optional spin session at Sports Basement - Walnut Creek AND Sports Basement – Portrero Hill (Bryant Street).

- Wednesday @ 6:30 PM: track workout at Kezar and Burrell Field, San Leandro.

- Saturday @ 8:00 AM: bike (45-55 miles); run (4-6 miles) – Presidio Sports Basement.

- Sunday @ 8:00 AM: open water swim/run. Aquatic Park.

Swim workouts:

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This weeks workouts (Week 20)

mike — Tue, 19 Feb 2008 18:33:16 +0000

Here are this week’s coached workouts:

- Tuesday @ 6:30 PM: optional spin session at Sports Basement - Walnut Creek AND Sports Basement – Portrero Hill (Bryant Street).

- Wednesday @ 6:30 PM: track workout at Kezar; East Bay location TBD. Check your email on Tuesday for more details

- Saturday @ 9:00 AM: run/swim/core - combined workout with South Bay Team at Dolores Bengsten Aquatic Center, Pleasanton

- Sunday @ 8:00 AM: combined workout (TBD) with South Bay Team at Gunderson High School in San Jose; directions to follow.

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Swim workouts for Week 20

mike — Tue, 19 Feb 2008 18:00:18 +0000

February 19 – Week 3

Warm Up

300 L3

6×50 (choice drill,s) 10” RI

4×50 L5 15”RI

Concentrating on consistent stroke count

Main Set

3×50 L7 20”RI (G2=4×50 G3=5×50)

Try to maintain good technique with the speed

3×100 L5 15”RI (G2=4×100 G3=5×100)

- Pick 3 techniques and concentrate on 1 for each 100 (balance, rotation, front quadrant, extension, power phase, exhaling completely under water, tempo, etc)

3×150 L5 15”RI (G2=4×150 G3=5×150)

- Breathing every 3 strokes or if that is normal, every 3 on the odd laps and every 5 on the even laps

3×200 15”RI (G2=4×200 G3=5×200)

Decend (the time for each 200 gets faster by 3-4 seconds)

Warm down

200 perfect

Totals: G1=2500 G2=3000 G3=3500

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Details and Directions for Sunday’s workout

mike — Fri, 15 Feb 2008 00:12:33 +0000

Where: San Ramon Valley High School, Danville

When: Sunday, 7:00 AM. Note earlier start time!!

What are we doing? A double brick (bike 20 miles/run 30’) times two, after a brief warm-up on your trainers

What should you bring? Riding and running gear, bike trainer; enough fuel for 4+ hours. It will be cool that early in the morning so be sure to come prepared with gloves, leg warmers, layers for the day.

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IM Championships re-airing this Saturday on NBC

mike — Thu, 14 Feb 2008 00:41:19 +0000

Just a note for those of you who missed NBC’s (Ch-11) coverage the first time around, they will be re-airing the championship from Kona this Saturday from 11:00-12:30. See the posting from Ironman.com below. (more…)

Saturday Captain’s workout

mike — Thu, 14 Feb 2008 00:28:32 +0000

Details for Saturday’s Captain’s Workout:

When- Meet at 9am

Where- Aquatic Park (around the bathrooms) on Van Ness Ave.

What- We’ll be doing a 95 minute out and back level 5 flat run.

Then what?? Breakfast at the Buena Vista!

There will also be an optional spin/run for those of you who are nursing injuries.

Workouts (Week 19)

mike — Mon, 11 Feb 2008 04:55:22 +0000

Here are this week’s workouts:

- Tuesday @ 6:30 PM: optional spin session at Sports Basement - Walnut Creek AND Sports Basement – Portrero Hill (Bryant Street)

- Sunday @ 8::00 AM: San Ramon Valley High School – Danville. “Preview” of the Triple Brick. We will be doing a double brick on the course where we end our formal Ironteam season with a Triple Brick in July. Bring your trainer, riding and running gear.

Swim Workouts (Week 19)

mike — Mon, 11 Feb 2008 04:50:17 +0000

February 12 – Week 2

Warm Up

300 L3

2×50 (3SW,s) 10”RI

2×50 (CFS,s) 10” RI

2×50 (SCULL,s) 10” RI

2×50 (CU,s) 10” RI

Main Set

3×300 L5 20”RI (G2=4×300 G3=5×300)

Work on steady pace. Use the tempo trainer if you have one at L5=Ironman pace

5×100 20”RI (G2 & G3=5×150)

Decend (your time gets faster on each 100 by about 2-3 seconds)

Warm down

200 perfect

Totals: G1=2300 G2=2850 G3=3150

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This weeks workouts

mike — Mon, 04 Feb 2008 20:38:33 +0000

This is Week 1 of the cycle again, and we have a full week of coached workouts for you. As you know we are now into the Build Phase of your training schedule – which means the workouts will be longer and more intense. During this phase your nutrition becomes absolutely critical to help fuel you through the longer workouts. Nutrition is often called “the fourth event” of triathlon, and can be the difference between a great race and a good race on Ironman day. If you haven’t already done so, please start logging your diet and send your log to your mentor and coaches. Also, as of this week I will be sending Coach Nancy’s swim workout in a separate email so you can print it out and take it to the pool with you.

One final scheduling note: the dates for our 3/4 Ironman training weekend will be June 13-15. Multiple Ironteam alum Jeff Shaw has graciously offered to host the team at his family’s compound in Clearlake. That weekend will include a 2 mile swim in Clearlake, a challenging 90+ mile bike and 15 mile run. Please save those dates –more details to follow.

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Zoom Multisports Clearance Sale

Wed, 02 Jan 2008 07:11:48 +0000

Zoom Multisports Clearance Sale: 50-70% off everything in the store!

http://www.zoommultisports.com/messages/default.asp?cbbpid=22

The end of the year is just around the corner and we’re trying to get rid of EVERYTHING! Yes…Everything!

How good is this sale? Well, if buying new Tri and Bike gear for less than cost is something you’re looking for, then you need to stop by ASAP! We’ve marked everything in the store down 50-70% Off the normal retail pricing!!!

Why are we discounting so much? Our store is packed with 2007 merchandise thats just sitting on the shelves taking up space. We can’t exactly send it back, so we’re doing the best we can to get rid of it.

What’s on sale? EVERYTHING! If you see it, we’ve probably discounted it. If you don’t see it…ask! We might have it laying around somewhere. This includes Clothing, Parts, Accessories, Bicycles, Shoes, Helmets, Sunglasses, you name it! Keith might even be persuaded to sell you the clothes off his back…slightly used

When does it end? We really don’t know! Since it’s a clearance sale, the object is to clear everything out as fast as we can. We’ll more than likely keep it going until the core of our 2007 back-stock is gone.

The discounts are insane and the good stuff will go quickly. Come by as soon as you can!

Orbea Diva

Tue, 18 Dec 2007 00:04:01 +0000

Bike porn for today.

I have to give you the description of the bike in Spanish. Sexier that way.

Las mejores prestaciones conseguidas para una bicicleta de mujer se aglutinan en la DIVA, que dispone además de toda la tecnología de la exitosa ORCA adaptada a la morfología de la mujer. La tecnología Nerve proporciona una sorprendente combinación de confort y eficiencia, y el cuadro Size Specific demuestra que esta bicicleta se ha construido verdaderamente para ti. Para quien necesita de tallas aún más pequeñas tenemos la solución: la nueva Diva 46 con ruedas de 650 para acceder a la famosa geometría Dama de Orbea.

What’s good about a great bike is it’s a great bike and fun to ride, light, blah, blah, blah. The bad part is, can’t blame it on the bike anymore, and you got to go shopping for other bike gear to match.

And yes it’s ok if your bike costs more than your current car. (not really but at least you have a cool bike).

more sprint tri…

Fri, 14 Dec 2007 07:43:29 +0000

I moved the Sprint Tri slideshow here.

Photos of Sprint Tri from Zoom Zoom