Basic Equipment List

Note: I've stripped my list down, to reflect what you will need for the event this weekend (no wetsuit, etc.). Let me know if you see anything missing--or feel free to add a comment.
 

Basic Sprint Tri Equipment List -

Competition Top & Bottom

Goggles

Swim Cap (For “dress rehearsal” swim prior, if you’ll be doing one)

Swim Ear Plugs (Optional)

Towels (At least two: one to stand on in transition; one to dry feet with in T1)

Bucket (Optional--to sit on in transition)

Bike

Helmet (NOT Optional--cannot leave T1 without a skid lid on your head)

Cycling Gloves

Socks (Optional)

Cycling Shoes

Running Shoes

Race Number Belt (Optional)

Sunglasses

Bike Pump, Patch Kit, Tire Levers, Tool Set

Spare Tube

Sunscreen (Optional)

Watch

Meds (Optional--allergy, ibuprofen, etc.)

Post Race Clothing

Water/Gatorade/etc.*

Hammer Gel or Other Fuel* (Optional. Since this is a Sprint, you won’t need to consume a ton of calories—I usually do some GU/Hammer Gel at T1 and/or on the bike)

Power Bar or Other Breakfast* (Again, since this is a Sprint, you don't need a lot of "fuel" calories. Do whatever you have been doing for breakfast/fueling prior to a morning training session.)

*Whatever you do, DO NOT eat or drink anything new on race day.

Week 12 Training

Notes:

We're on the home stretch!

This week, we strip away all remaining bells and whistles, and keep it simple. Like last week, if you're feeling it, tie a few sets of (comfortable) sit-ups and push-ups onto the end of your workouts this week.

On the Wednesday call (we really will make it happen this week), we'll chat about race day prep, equipment, eating/fueling, and tips & tricks. Bring your thoughts, experiences, and questions.


Plan A (PME 70-80%)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 1 x 600 freestyle, 10 minute cool down & drills (any combination of strokes)

• Tuesday: Bike - 45 minute ride

• Wednesday: Run - 4 miles

• Thursday: Swim - 10 minute warmup (any combination of strokes), 1 x 600 freestyle, 10 minute cool down & drills (any combination of strokes)

• Friday: Bike - 30 minute, easy ride; equipment check

• Saturday: Go Time!

Plan B (PME 70-80%)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 1 x 800 freestyle, 10 minute cool down & drills (any combination of strokes)

• Tuesday: Bike - 60 minute ride

• Wednesday: Run - 5 miles

• Thursday: Swim - 10 minute warmup (any combination of strokes), 1 x 800 freestyle, 10 minute cool down & drills (any combination of strokes)

• Friday: Bike - 30 minute, easy ride; equipment check

• Saturday: Go Time!

Week 11 Training

Notes:

Two weeks from yesterday!

This week we're dropping strength training sessions for good, and going a little longer. If you want, though, feel free to tie a few sets of (comfortable) sit-ups and push-ups onto the end of your workouts this week. Nothing crazy--no Insanity or P90X!

On the Wednesday call, we'll chat about race day prep, equipment, eating/fueling, and tips & tricks. Bring your thoughts, experiences, and questions.


Plan A (PME 60-70%)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 1 x 100, then 1 x 500, then 1 x 100, 10 minute cool down & drills (any combination of strokes)

• Tuesday: BRICK: 40 minute bike, 2-3 mile run (if you're feeling good at 2, go for 3)

• Wednesday: Run - 5 minute warm up (40-50% PME), 30 minute Fartlek (see note in week 7)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 500 meter freestyle swim; 30 minute bike ride

• Friday: Bike - 30 minute Fartlek ride

• Saturday: Run - 4 miles

Plan B (PME 60-70%)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 1 x 100, then 1 x 800, then 1 x 100, 10 minute cool down & drills (any combination of strokes)

• Tuesday: BRICK: 20 mile bike, 3 mile run

• Wednesday: Run - 5 minute warm up (40-50% PME), 30 minute Fartlek (see note in week 7)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 500 meter freestyle swim; 40 minute bike ride

• Friday: Bike - 30 minute Fartlek ride

• Saturday: Run - 5-6 miles (if you're feeling good at 5, go 6)

Week 10-ish Training

Notes:

Back in the saddle. Sorry to leave everyone high-and-dry last week. Hopefully you still got out and pushed it. We're on the home stretch--race day is a mere three weeks from yesterday!

This week's training sessions will look somewhat familiar. They mimic Week 6, with slight increases on most days. Saturday's "dress rehearsal" remains the same.

Two strength training sessions this week, then we will drop them completely--and replace them with light sit-up/push-up bouts during Weeks 11 & 12.

Use the full distance session at the end of this week to see where you are, what you need to fine tune over the final two weeks. As with Week 6, do all three as quickly in succession as possible to mimic race day conditions/transitions. You should see significant improvement in your performance from the last time we did this--five weeks ago.

Next week, we'll go long and slow.

Plan A (70-80% PME, except Saturday @ Target Race Pace)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 2 x 50, then 3 x 150, then 2 x 50 meters freestyle (40 - 45 seconds rest between, pick a pace that you can maintain throughout), 10 minute cool down & drills (any combination of strokes) 

• Tuesday: BRICK: 40 minute bike, 3 mile run

• Wednesday: Run - 30 minutes
• Strength Training "BRAVO" (warm-up set of 10; then 3 x 12 on squats and bench, 3 x 16 other lifts, and 1 x 20 on abs)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 4 x 200 (30 seconds rest between, pick a pace that you can maintain throughout); 30 minute bike ride

• Friday: Bike - 40 minute ride
• Strength Training "CHARLIE" (warm-up set of 10; then 3 x 12 on cleans, 3 x 16 other lifts, and 1 x 20 on each "abs")

• Saturday: 400 meter freestyle swim, 10.3 mile bike ride, 3 mile run (Target Race Pace)

Plan B (70-80% PME, except Saturday @ Target Race Pace)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 1 x 100, 3 x 300, 1 x 100 (40 - 45 seconds rest between, pick a pace that you can maintain throughout), 10 minute cool down & drills (any combination of strokes)

• Tuesday: BRICK: 20 mile bike, 3 mile run

• Wednesday: Run - 30 minutes
• Strength Training "BRAVO" (warm-up set of 10; then 3 x 12 on squats and bench, 3 x 16 other lifts, and 1 x 20 on abs)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 3 x 300 meters (30 - 40 seconds rest between, pick a pace that you can maintain throughout); 40 minute bike ride

• Friday: Bike - 50 minute ride
•  Strength Training "CHARLIE" (warm-up set of 10; then 3 x 12 on cleans, 3 x 16 other lifts, and 1 x 20 on each "abs")

• Saturday: 400 meter freestyle swim, 10.3 mile bike ride, 3 mile run (Target Race Pace)

Race Registration

http://www.active.com/triathlon/coolidge-az/11-03-12-desert-grande-triathlon-duathlon-2012

USAT Sleep & Food Articles

Sleep:
http://www.usatriathlon.org/about-multisport/multisport-zone/multisport-lab/articles/sleep-for-top-performance-081412.aspx


Food:
http://www.usatriathlon.org/about-multisport/multisport-zone/fuel-station/articles/chef-created-breakfast-070312.aspx

http://www.usatriathlon.org/about-multisport/multisport-zone/fuel-station/articles/5-best-carbs-071012.aspx

Weeks 8 & 9

Notes:

Sorry about the delay getting this posted--perfect storm of chaos these last few days. I am posting the training for the remainder of this week (week 8), along with next week (week 9) in the expectation that things aren't going to quiet anytime soon.

As promised, strength training sessions are back to 2 this week--and for the next few. Do your best to fit these in.

Week 8 is geared toward cardiovascular endurance. With PME at 50%, bouts are longer. Enjoy stretching it out a little at a less-intense pace.

Plan A

 Week 8 (PME 50%)

• Wednesday: Run - 4 mile run (keep it at 50%...go 5 if you're feeling good)
• Strength Training "CHARLIE" (warm-up set of 10; then 3 x 16 on cleans and declines, 3 x 20 other lifts, and 1 x 20 on abs)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 600 meter freestyle swim (stay at 50% PME); 30 minute bike ride

• Friday: Bike - 15 mile ride

• Saturday: 40 minute run (keep it steady at 50% PME).
• Strength Training "ALPHA" (warm-up set of 10; then 3 x 20 on step-ups & incline, 3 x 16 other lifts, and 1 x 20 on each "abs")

         ----------

Week 9 (PME 70-80%)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 2 x 100, then 2 x 200, then 2 x 100 (30-40 seconds rest between, pick a pace that you can maintain throughout), 10 minute cool down & drills (any combination of strokes)

• Tuesday: BRICK: 10 mile bike, 3 mile run
•  Strength Training "ALPHA" (warm-up set of 10; then 3 x 8 (per leg) on step-ups and incline, 3 x 12 other lifts, and 1 x 20 on abs)

• Wednesday: Run - 5 minute warm up (40-50% PME), 30 minute Fartlek (see note above)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 500 meter freestyle swim (push it at 80% PME); 30 minute bike ride
•  Strength Training "CHARLIE" (warm-up set of 10; then 3 x 8 on cleans, 3 x 8 on declines, 3 x 12 other lifts, and 1 x 20 on each "abs")

• Friday: Bike - 30 minute Fartlek ride

• Saturday: 4 x 1 mile (timed) run (pick a pace at 80% PME that you can maintain for 4, individually timed miles; 2 - 4 minutes rest between).

Plan B (80% PME

Week 8 (PME 50%)

• Wednesday: Run - 5 mile run (keep it at 50% PME...go 6 if you're feeling good)
• Strength Training "CHARLIE" (warm-up set of 10; then 3 x 16 on squats and bench, 3 x 20 other lifts, and 1 x 20 on abs)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 800 meter freestyle swim (stay at 50% PME); 45 minute bike ride

• Friday: Bike - 25 mile ride

• Saturday:  6 mile run (stay at 50% PME)
• Strength Training "ALPHA" (warm-up set of 10; then 3 x 20 on step-ups & incline, 3 x 16 other lifts, and 1 x 20 on each "abs")

         ---------- 

Week 9 (PME 70-80%)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 10 x 100 meter freestyle (30 - 40 seconds rest between, pick a pace that you can maintain throughout), 10 minute cool down & drills (any combination of strokes)

• Tuesday: BRICK: 40 minute bike, 3 mile run (push your pace)
• Strength Training "ALPHA" (warm-up set of 10; then 3 x 8 (per leg) on step-ups and incline, 3 x 12 other lifts, and 1 x 20 on abs)

• Wednesday: Run - 5 minute warm up (40-50% PME), 40 minute Fartlek (see note above)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 800 meter freestyle swim (oush it at 80% PME); 30 minute bike ride
•  Strength Training "BRAVO" (warm-up set of 10; then 3 x 8 on squats and bench, 3 x 12 other lifts, and 1 x 20 on abs)

• Friday: Bike - 50 minute Fartlek ride

• Saturday: 5 x 1 mile (timed) run (pick a pace at 80% PME that you can maintain for 5, individually timed miles; 2 - 4 minutes rest between).
•  
•  ALPHA: (for swim or run days--not bike)
• Step-Ups
• Abs
• Incline Press or Dumbbell Incline
• Back & Side Extension
• Leg Extensions
• Abs
• Lat Pulls
• Abs

BRAVO: (for bike days--not run or swim)

1. Squats
2. Abs
3. Bench or Dumbbell Press
4. Back & Side Extension
5. Seated Row
6. Abs
7. Locked, Bent-Arm Lat Pulls
8. Abs

CHARLIE: (for run or bike days--not swim)

1. Hanging Cleans
2. Abs
3. Declines
4. Back & Side Extension
5. Leg Curls
6. Abs
7. 90-Degree Arm Curls
8. Abs
9. Dips

Week 7 Training

Notes:

How did your Saturday, race distance, session go? Use what you learned about where you are to make adjustments going forward. Bring your thoughts, notes, and experience to the call on Wedensday.

This is the last week of 3 strength training sessions. Next week, we'll drop to 2, then taper off completely as we approach week 12. Pay attention to sets and reps. You should be using slightly more weight on most lifts this week--as reps are lower.

"Fartleks" are interval sessions (running or riding) that are less structured than normal interval training. On Wednesday, for example, both Plans are scheduled to do a "timed" fartlek. Begin with a slow/easy warm up (40-50% PME). Then increase your pace to a comfortable run (60-70% PME). At your leisure, determine a time/distance/landmark that you will run to, then jump your pace up to (80-90% PME) for a short distance/time. One of my "go-to" fartleks is: 5 minute warm up, 2 minute run, 45-60 second stride/sprint, 1 minute slow jog, 2 minute run...and repeat. Play with the distances, times and intesities as your route allows (including contours and landmarks), and as your body allows. Push yourself on these.

If you have been following Plan B, you should feel pretty "worked" by the end of this week. Next week, we will pull back a little, then climb again for the next 4  weeks in an attempt to peak  on race week.

Plan A (80% PME)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 6 x 100 meter freestyle, (45 seconds rest between, pick a pace that you can maintain throughout), 10 minute cool down & drills (any combination of strokes)
• Strength Training "ALPHA" (warm-up set of 10; then 3 x 8 (per leg) on step-ups and incline, 3 x 12 other lifts, and 1 x 20 on abs)

• Tuesday: BRICK: 30 minute bike, 3 mile run (push your pace)

• Wednesday: Run - 5 minute warm up (40-50% PME), 30 minute Fartlek (see note above)
• Strength Training "BRAVO" (warm-up set of 10; then 3 x 8 on squats and bench, 3 x 12 other lifts, and 1 x 20 on abs)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 500 meter freestyle swim (push it at 80% PME); 30 minute bike ride

• Friday: Bike - 30 minute Fartlek ride
• Strength Training "CHARLIE" (warm-up set of 10; then 3 x 8 on cleans, 3 x 8 on declines, 3 x 12 other lifts, and 1 x 20 on each "abs")

• Saturday: 4 x 1 mile (timed) run (pick a pace at 80% PME that you can maintain for 4, individually timed miles; 2 - 4 minutes rest between).

Plan B (80% PME)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 10 x 100 meter freestyle (30 - 40 seconds rest between, pick a pace that you can maintain throughout), 10 minute cool down & drills (any combination of strokes)
• Strength Training "ALPHA" (warm-up set of 10; then 3 x 8 (per leg) on step-ups and incline, 3 x 12 other lifts, and 1 x 20 on abs)

• Tuesday: BRICK: 40 minute bike, 3 mile run (push your pace)

• Wednesday: Run - 5 minute warm up (40-50% PME), 40 minute Fartlek (see note above)
• Strength Training "BRAVO" (warm-up set of 10; then 3 x 8 on squats and bench, 3 x 12 other lifts, and 1 x 20 on abs)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 800 meter freestyle swim (oush it at 80% PME); 30 minute bike ride

• Friday: Bike - 50 minute Fartlek ride
• Strength Training "CHARLIE" (warm-up set of 10; then 3 x 8 on cleans, 3 x 8 on declines, 3 x 12 other lifts, and 1 x 20 on each "abs")

• Saturday: 5 x 1 mile (timed) run (pick a pace at 80% PME that you can maintain for 5, individually timed miles; 2 - 4 minutes rest between).

Week 6 Training

Notes:

Week 6. Half way through!

Fit in as may of the strength training sessions as you can. In a few weeks we'll taper them off as we get closer to race day. Sessions, sets, and reps all remain the same this week--tinker with weight, and the amount of rest you take between.

The full distance session at the end of this week will be a great way for you to see where you are, what you need to focus on, and (if you've been keeping good logs) how far you've come. If you're ready for a full diagnostic test, push it at race pace. If not, push it in the neighborhood of 80% PME. Do all three as quickly in succession as possible to mimic race day conditions/transitions.

Plan A (60-70% PME, except Saturday @ 80%)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 2 x 50, then 3 x 100, then 2 x 50 meters freestyle (30 seconds rest between, pick a pace that you can maintain throughout), 10 minute cool down & drills (any combination of strokes) 
• Strength Training "ALPHA" (warm-up set of 10; then 3 x 20 (per leg) on step-ups and incline, 3 x 16 other lifts, and 1 x 20 on abs)

• Tuesday: BRICK: 20 minute bike, 3 mile run

• Wednesday: Run - 30 minutes
• Strength Training "BRAVO" (warm-up set of 10; then 3 x 20 on squats and bench, 3 x 16 other lifts, and 1 x 20 on abs)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 4 x 150 (30 seconds rest between, pick a pace that you can maintain throughout); 20 minute bike ride

• Friday: Bike - 30 minute ride
• Strength Training "CHARLIE" (warm-up set of 10; then 3 x 16 on cleans, 3 x 20 on declines, 3 x 16 other lifts, and 1 x 20 on each "abs")

• Saturday: 400 meter freestyle swim, 10.3 mile bike ride, 3 mile run (80% PME)

Plan B (60-70% PME, except Saturday @ 80%)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 1 x 100, 1 x 200, 1 x 300, 1 x 200, 1 x 100 (30 - 40 seconds rest between, pick a pace that you can maintain throughout), 10 minute cool down & drills (any combination of strokes)
• Strength Training "ALPHA" (warm-up set of 10; then 3 x 20 (per leg) on step-ups and incline, 3 x 16 other lifts, and 1 x 20 on abs)

• Tuesday: BRICK: 20 mile bike, 3 mile run

• Wednesday: Run - 30 minutes
• Strength Training "BRAVO" (warm-up set of 10; then 3 x 20 on squats and bench, 3 x 16 other lifts, and 1 x 20 on abs)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 4 x 200 meters (30 - 40 seconds rest between, pick a pace that you can maintain throughout); 30 minute bike ride

• Friday: Bike - 50 minute ride
•  Strength Training "CHARLIE" (warm-up set of 10; then 3 x 16 on cleans, 3 x 20 on declines, 3 x 16 other lifts, and 1 x 20 on each "abs")

• Saturday: 400 meter freestyle swim, 10.3 mile bike ride, 3 mile run (80% PME)

9/5 Conference Call Agenda

Welcome

Blog/Training Logs (Matt)

• Training logs

Evaluation/Mid-Week Check-In (Everyone)

• How's everyone doing?
• Training questions/comments
• Week 6 preview

Eat Smart (Jared & Melanie)

• Willpower (More--if you just can't get enough)
• Melanie Intro
• Smart Eating Foundations
• Next time: Eat this, not that & tips for dining out
  

Next Call

Questions/Comments (All)

Fav Recipes

Post your favorite recipes/smart eating tips here (as comments).

Sweet Potato Pancakes. Fiber-tastic!

Week 5 Training

Notes:

This guy is basking a little too much in the holiday weekend. Sorry so slow to post.

For the next 4 weeks, we will crank the strength training sessions up to 3 per week. HOWEVER, if this is not do-able for you (schedule-wise, or training load-wise), just stick with 2 per week. I'll show 3 sessions in the workouts, and you can adjust where needed. Keep in mind: 

• ALPHA: for swim or run days--not bike
• BRAVO: for bike days--not run or swim
• CHARLIE: for run or bike days--not swim

The extra strength  training and BRICKS will tax you this week. Hang in there--we'll be following a similar pattern for a few weeks. This is great base-building stuff!

Plan A (50-60% PME)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 3 x 150 meters freestyle (keep a steady pace; focus on breathing, and form/body positioning; take 45 - 60 seconds rest between), 10 minute cool down & drills (any combination of strokes) 
• Strength Training "ALPHA" (warm-up set of 10; then 3 x 20 (per leg) on step-ups (Note: I like to have a 45lb bar with some weights on my shoulders--same weight positioning as squats--while doing step-ups) and incline, 3 x 16 other lifts, and 1 x 20 on abs)

• Tuesday: BRICK: 20 minute bike, 20 minute run

• Wednesday: Run - 3 miles (stay at 50-60% PME)
• Strength Training "BRAVO" (warm-up set of 10; then 3 x 20 on squats and bench, 3 x 16 other lifts, and 1 x 20 on abs)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 300 meters; 20 minute bike ride

• Friday: Bike - 30 minute ride (stay at 50-60% PME)
• Strength Training "CHARLIE" (warm-up set of 10; then 3 x 16 on cleans, 3 x 20 on declines, 3 x 16 other lifts, and 1 x 20 on each "abs")

• Saturday: Run - 30 minute run (stay at 50-60% PME)

Plan B (50-60% PME)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 2 x 400 (or 1 x 800) meters freestyle (keep a steady pace; focus on breathing, and form/body positioning; take 45 - 60 seconds rest between), 10 minute cool down & drills (any combination of strokes)
• Strength Training "ALPHA" (warm-up set of 10; then 3 x 20 (per leg) on step-ups (Note: I like to have a 45lb bar with some weights on my shoulders--same weight positioning as squats--while doing step-ups) and incline, 3 x 16 other lifts, and 1 x 20 on abs)

• Tuesday: BRICK: 40 minute bike, 20 minute run (stay at 50-60% PME)

• Wednesday: Run - 4 miles (stay at 50-60% PME)
• Strength Training "BRAVO" (warm-up set of 10; then 3 x 20 on squats and bench, 3 x 16 other lifts, and 1 x 20 on abs)

• Thursday: BRICK: Swim - 10 minute warmup (any combination of strokes), 400 meters; 30 minute bike ride

• Friday: Bike - 40 minute ride (stay at 50-60% PME)
•  Strength Training "CHARLIE" (warm-up set of 10; then 3 x 16 on cleans, 3 x 20 on declines, 3 x 16 other lifts, and 1 x 20 on each "abs")

• Saturday: BRICK: Swim - 10 minute warmup (any combination of strokes), 400 meters; 30 minute run

Week 4 Training

Notes:

1/4 of the way through! How does it feel?

For those working on getting comfy in the water, work some drills into your swim warmups and cool-downs.

Don't skimp on the strength training sessions--you'll be amazed at what they do for you. Pick weights that tax you, while allowing you to get your sets/reps in. This week, you should be using more weight, as reps are down from last week.

This week, pick up the pace a little (see PME increase). Next time we cycle through to another "speed" week, we'll throw in some fartleks, WOOT!

Plan A, say "hello" to your first "BRICK". For the next few weeks, you'll get 2, and plan B will get 3.

Start psyching yourself up, at the end of week 6, we'll test you against the race distances!

Plan A (70% PME)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 8 x 50 meters freestyle (push these, and focus on form; take 45 - 60 seconds rest between), 10 minute cool down & drills (any combination of strokes)

• Tuesday: Bike - 30 minute, or 10 mile ride--whichever takes longer
• Strength Training "CHARLIE" (warm-up set of 10; then 3 x 8 on cleans and declines, 3 x 12 other lifts, and 1 x 20 on each "abs"). Note: while doing arm curls, lock your elbows at 90 degrees, and go through exaggerated (slow, smooth and controlled) running arm motion. This isn't about biceps, it's about deltoids, etc.

• Wednesday: Run - 30 minute run (increase your pace from last week). Alternatively, do 3 bouts of 10 minutes (pushing your pace) with a 60 second rest between.

• Thursday: Swim - 10 minute warmup (any combination of strokes), 20 minute steady freestyle (stop/rest as needed), 5 minute cool down (any combination of strokes)
• Strength Training "BRAVO" (warm-up set of 10; then 3 x 8 on squats and bench, 3 x 12 other lifts, and 1 x 20 on abs)

• Friday: Bike - 30 minute ride (increase your pace from last week)

• Saturday: BRICK - 20 minute bike, 20 minute run (do these back-to-back to start getting your body used to the transition from bike to run)

Plan B (70% PME)

• Monday: Swim - 10 minute warmup & drills (any combination of strokes), 1 x 200, 1 x 100, 1 x 50, 1 x 100, 1 x 200 meters freestyle (push these, and focus on form; take 30 - 40 seconds rest between), 10 minute cool down & drills (any combination of strokes)

• Tuesday: Bike - 30 minute ride (Note: I know some of you guys are putting in much more mileage than what is listed in the training schedule. This week, pick up the pace for the times listed)
• Strength Training "CHARLIE" (warm-up set of 10; then 3 x 8 on cleans and declines, 3 x 10 other lifts, and 1 x 20 on each "abs"). Note: while doing arm curls, lock your elbows at 90 degrees, and go through exaggerated (slow, smooth and controlled) running arm motion. This isn't about biceps, it's about deltoids, etc.

• Wednesday: Run - 30 minute run (increase your pace from last week)

• Thursday: Swim - 10 minute warmup (any combination of strokes), 10 x 50 meters freestyle (push these, and focus on form; take 30 - 40 seconds rest between), 10 minute cool down (any combination of strokes)
• Strength Training "BRAVO" (warm-up set of 10; then 3 x 8 on squats and bench, 3 x 12 other lifts, and 1 x 20 on abs)

• Friday: Bike - 45 minute ride (increase your pace from last week)

• Saturday: BRICK - 30 minute bike, 30 minute run (increase your pace from last week; do these back-to-back to start getting your body used to the transition from bike to run)

Hang Cleans

http://www.youtube.com/watch?v=EV4QXvD0HA0

(1:00 and 1:25)

8/22 Conference Call Agenda

Welcome

(5 min)

Blog Login/Training Logs (Matt)

(5 min)

• Training logs to be sent to Matt
• Race registration: who has signed up?

Evaluation/Mid-Week Check-In (Everyone)

(5 min)

• How's everyone doing (quarter of the way through)
• Strength training overview
• When to do
• Training theory for the week
• Week 4 preview

Train Hard - Series Follow-Up (Jared)

(10 min)

• Expectations for week 3
• What is this week doing for me?
• Overtraining? Signs?
• When should I push it?
• Workout needs/questions

Rest Series (Jared)

(10 min)

• Why rest? Rest "theory"
• How much/when?
• Ok to take a day off

Eat Smart Preview (Jared)

(5 min)

• Ain't no free lunch. Eat this, not that.
• Fast food vs. food fast. Tips for dining out.
  
• Times of the day to eat: late night snacking & "rules"

ThREsH Tri Kits (Matt)

(5 min)

• Firm count
• triatac.com (post suggestions on blog)

Questions/Comments (All)

(5 min)

Week 3 Training

Now it gets fun!

The last 2 weeks were geared to get us all into our routines, and get our bodied ready for the added strain that the coming weeks will bring.

Be sure to review the "Strength Training" post below.

Plan A (40-50% PME)

• Monday: Swim - 10 minute warmup (any combination of strokes), 3 x 100 meters freestyle (take 45 - 60 seconds rest between), 10 minute cool down (any combination of strokes)

• Tuesday: Bike - 30 minute ride
• Strength Training "BRAVO" (warm-up set of 10; then 3 x 16 on squats and bench, 3 x   20 other lifts, and 1 x 20 on abs)

• Wednesday: Run - 20 minute run

• Thursday: Swim - 10 minute warmup (any combination of strokes), 20 minute steady freestyle (stop/rest as needed), 5 minute cool down (any combination of strokes)
• Strength Training "ALPHA" (warm-up set of 10; then 3 x 16 on step-ups and incline, 3 x 20 other lifts, and 1 x 20 on abs)

• Friday: Bike - 30 minute ride

• Saturday: Run - 30 minute run

Plan B (40-50% PME)

• Monday: Swim - 10 minute warmup (any combination of strokes), 10 x 50 meters freestyle (take 30 - 45 second rest between), 10 minute cool down (any combination of strokes)

• Tuesday: Bike - 45 minute ride
• Strength Training "BRAVO" (warm-up set of 10; then 3 x 16 on squats and bench, 3 x 20 other lifts, and 1 x 20 on abs)

• Wednesday: Run - 30 minute

• Thursday: Swim - 10 minute warmup (any combination of strokes), 5 x 100 meters freestyle (take 45 - 60 seconds rest between), 10 minute cool down (any combination of strokes)
• Strength Training "ALPHA" (warm-up set of 10; then 3 x 16 on step-ups and incline, 3 x 20 other lifts, and 1 x 20 on abs)

• Friday: Bike - 45 minute ride

• Saturday: BRICK - 30 minute bike, 30 minute run

Strength Training

Here are the 3 strength training sessions that we will rotate through.

We'll go through these in more detail in the conference call this week. For now, here are a few thoughts and guidelines:

• Strength training helps to improve muscle balance and coordination, increase muscle systems' capacities to perform work prior to fatigue, inspires neural cross-talk, improves joint strength and flexibility, and helps promote increased bone density.
• These sessions are coordinated to provide a balanced (and counterbalanced) approach that mimics the movements performed while swimming/cycling/running--with a particular focus on strengthening the body structures that do the bulk of the work (hips & knees, core and rotator cuff).
• We will be doing some level of strength training for the next 8 weeks. Don't go crazy this week. Get comfortable. Choose appropriate weights, and focus on correct movements.
• Depending on the week, we will be doing different combinations of sets and reps. I'll spell these out in the week's Training.

ALPHA: (for swim or run days--not bike)

1. Step-Ups
2. Abs
3. Incline Press or Dumbbell Incline
4. Back & Side Extension
5. Leg Extensions
6. Abs
7. Lat Pulls
8. Abs

BRAVO: (for bike days--not run or swim)

1. Squats
2. Abs
3. Bench or Dumbbell Press
4. Back & Side Extension
5. Seated Row
6. Abs
7. Locked, Bent-Arm Lat Pulls
8. Abs

CHARLIE: (for run or bike days--not swim)

1. Hanging Cleans
2. Abs
3. Declines
4. Back & Side Extension
5. Leg Curls
6. Abs
7. 90-Degree Arm Curls
8. Abs
9. Dips

Re-Committed

Photo courtesy of Matt Steere...

8/15 Conference Call Agenda

Welcome

(5 min)

Blog Login/Training Logs (Jared)

(10 min)

• Training schedule to be posted on Thursday
• Training logs to be sent to Matt
• Race registration posted (get signed up!)

Evaluation/Mid-Week Check-In (Everyone)

(5 min)

• How's everyone doing (individually)
• Everyone swimming/riding/running/access to weights?

Train Hard - Series 2 (Jared)

(15 min)

• Expectations for week 3
• What to expect beyond
• Proper fueling/food/hydration
• PME
• Workout needs/questions

ThREsH Tri Kits (Matt)

(5 min)

• Idea
• Who would order one? Need to get ball rolling

Questions/Comments (All)

(5 min)

Week 2 Training

You survived week 1!

Week 2 is simply a slight increase in session times. These first 2 weeks are prep work. Next week we will introduce some distances into training sessions--and add resistance training--then "Bricks" in week 4. Get ready to Train Hard!

Housekeeping Note: I will probably start posting these earlier (possibly Wednesday of the previous week) so you have more time to gear up and plan for the next week.

Plan A (still 30-40% PME)

• Monday: Swim - 10 minute warmup (any combination of strokes), 20 minute steady freestyle (stop/rest as needed), 5 minute cool down (any combination of strokes)

• Tuesday: Bike - 25 minute, flat ride

• Wednesday: Run - 20 minute, flat run (walk as needed)

• Thursday: Swim - 10 minute warmup (any combination of strokes), 20 minute steady freestyle (stop/rest as needed), 5 minute cool down (any combination of strokes)

• Friday: Bike - 30 minute, flat ride

• Saturday: Run - 20 minute, flat run (walk as needed)

Plan B (still 30-40% PME)

• Monday: Swim - 10 minute warmup (any combination of strokes), 30 minute steady freestyle (stop/rest as needed), 5 minute cool down (any combination of strokes)

• Tuesday: Bike - 40 minute, flat ride

• Wednesday: Run - 30 minute, flat run (walk as needed)

• Thursday: Swim - 10 minute warmup (any combination of strokes), 30 minute steady freestyle (stop/rest as needed), 5 minute cool down (any combination of strokes)

• Friday: Bike - 40 minute, flat ride

• Saturday: Run - 30 minute, flat run (walk as needed)

Race Registration

All,
I'm In!! Its time for all to put your money where you training confidence is. There is no greater incentive to Train Hard than signing up now for the event. No backing out Hough!! Thresh will reimburse you as you turn in all the logs. The link is below

https://www.active.com/register/index.cfm?EVENT_ID=2050186&CHECKSSO=0

-Matt

Mr Swim Smooth Console

For all you fellow Tugg Boaters, here is a good free console to download and critique you swim position and strokes.
Enjoy!

http://www.swimsmooth.com/console.php

-Matt

Men's Olympic Start

8/8 Conference Call Agenda

Welcome

(5 min)

• New Participant Intro's

Blog Login/Training Logs (Jared)

(10 min)

• Login & Contribution
• Downloading Logs
• Strava

Evaluation Check-In (Matt)

(5 min)

• 8/2 - Swim 200 M timed
• 8/3 - Run 2 miles timed
• 8/4 - Bike 5 miles timed

Week 1 - Midweek Check-In (All)

(5 min)

• How is it going?
• Questions/Concerns?

Train Hard - Series 1 (Jared)

(15 min)

• Expectations for week
• What to expect in coming weeks
• Train Hard
• PME
• Crescendo vs. Peaks

Website Intro (Jared & Matt)

(5 min)

• Functionality
• Testing

Questions/Comments (All)

(5 min)

Week 1 Training

Plan A (all 30-40% PME (see PME note below))

• Monday: Swim - 10 minute warmup (any combination of strokes), 15 minute steady freestyle (stop/rest as needed), 5 minute cool down (any combination of strokes)

• Tuesday: Bike - 20 minute, flat ride

• Wednesday: Run - 20 minute, flat run (walk as needed)

• Thursday: Swim - 10 minute warmup (any combination of strokes), 15 minute steady freestyle (stop/rest as needed), 5 minute cool down (any combination of strokes)

• Friday: Bike - 20 minute, flat ride

• Saturday: Run - 20 minute, flat run (walk as needed)

Plan B (all 30-40% PME (see PME note below))

• Monday: Swim - 10 minute warmup (any combination of strokes), 3x10 minute steady freestyle (stop/rest as needed), 5 minute cool down (any combination of strokes)

• Tuesday: Bike - 30 minute, flat ride

• Wednesday: Run - 20 minute, flat run (walk as needed)

• Thursday: Swim - 10 minute warmup (any combination of strokes), 3x10 minute steady freestyle (stop/rest as needed), 5 minute cool down (any combination of strokes)

• Friday: Bike - 30 minute, flat ride

• Saturday: Run - 20 minute, flat run (walk as needed)

Training Plan Info & PME Scale

It's go time! 

The focus of week 1 is on prepping your muscles, joints, mind, etc. for the weeks ahead--and on establishing a regular training routine.

If you are just getting into Tri's, and are beginning to get active again, follow Plan A. If you are currently active, and have some experience, follow Plan B.

You will often see a PME value listed next to the time/distances in the workouts. PME = Percentage of Maximum Effort (where 0% is resting/not exerting, and 100% is maximum effort). As we get closer to race day, we will also talk in terms of race pace. During Week 1, you should not exceed 30-40% PME. 

 - Jared

Strava Accounts

All,
Chris had a great idea for posting and following each other on Strava. If you don't know about Strava, it is a free app that will will track your rides and runs. You will need a Garmin or IPhone for it to work. I will create a Thresh group on Strava that we all can be a part of.

Matt

My Strava Account

Below is my Strava account if anyone wants to follow my rides...If you don't have a Strava account, you should get one. Its free and awesome.

Training Logs

Triathlon Training Logs (click here to download)