Re: Group Workout - Saturday Swim (2/9) & Sunday Bike (2/10)

[Jennifer Peregoy]

Looking forward to a swim at Wilson tomorrow morning.  I'll see you all there!

 

Jenn

On Thu, Feb 7, 2013 at 5:53 PM, Judah dal Cais <dal...@mac.com> wrote:

With a chance of flurries and a windy day on Saturday, we are going back to the Wilson Pool in DC to swim.  With the weather looking much sunnier on Sunday, we are meeting at the Vienna Caboose for our group ride.  

NOTE: For up to date group ride information, and team news, please check out our new website at www.t3Honu.com!

Saturday Workout

Date: Feb. 9

Time: 9 am

Location: Wilson Pool in DC (Tenleytown)

Columbia

45 min - Swim #3

Separate Workouts

45 min - Run #2

Kinetic

60 min - Swim #3

Separate Workouts

60 min - Run #3

Sunday Workout

Date: Feb. 10

Time: 9 am

Location: Vienna, VA - Meet at the Red Caboose

Columbia

105 min - Bike #3

Separate Workouts

15 min - Run #2

Kinetic

120 min - Bike #3

Separate Workouts

30 min - Run #2

Stay Warm Everyone!

Judah

On Feb 4, 2013, at 11:22 AM, Judah dal Cais wrote:

Happy February Everyone!  

Here are the training schedules for Columbia, Kinetic and Luray.  Aside from the following objectives noted below and in the PDF, we want to stress the importance of strength/core training - to improve the transfer of power to and from the extremities, teach the muscles to work together and efficiently and effectively, aids in the prevention of injury, strengthen and improves the torso's stabilization...

Please Select 5 Core/Abs exercises; perform 2-3 sets/10-15 reps; repeat 2-3 times per week

Source: http://www.youtube.com/watch?v=OO8ckYzmT6k; Fast Track Therapy - http://www.fasttracktherapy.com/contributing-expert/ & Functional Fitness - http://www.functionalfitnessva.com/videos/

COLUMBIA – Objective for Base Period # 2:

1. Emphasize aerobic endurance base

2. Continue refining speed skills (i.e., economy of movement)

3. Develop specific force

4. Begin building muscular endurance

Note: Brick # 3: February 16; Time Trail for Run HR – March 2

 

KINETIC – Objective for Base Period # 3:

1. Maintain aerobic endurance

2. Maintain speed skills (i.e., economy of movement)

3. Develop force in hills

4. Create greater muscular endurance

Note: Brick # 3: February 16; Time Trail for Run HR – March 2

 

LURAY - Objectives for Prep Period:

1. Gradually return to normal training

2. Begin developing aerobic endurance and speed skills (i.e., economy of movement)

3. Develop general muscular force with weight training

4. Reduce risk of injury. Allow your body to gradually ramp up. Stop trying to "win" workouts because it is counter productive. Don't rush the process. Have patience. This is a great time of the year to do the following: get a physical assessment by a medical specialist, get a bike fit from a qualified fitter, seek out people that can provide a skills assessment (e.g., swimming technique, bike handling, running form).

NOTE: The race director provided our team with a $10 registration discount code <Any>  for the sprint & Olympic. Please do not share this code with anyone outside the club.

Cheers!

Judah

Begin forwarded message:

From: Jesse Kieffer <jesse....@gmail.com>

Subject: February Training Schedules - Columbia, Kinetic and Luray + Core Exercises PDF

Date: February 2, 2013 4:18:28 PM EST

To: Judah dal Cais <dal...@mac.com>

Please see attached.

<2013 - T3 Honu - Columbia Triathlon Training Schedule_020213.pdf>

<2013 - T3 Honu - Kinetic - Triathlon Training Schedule_020213.pdf>

<Core Exercises.pdf>

<2013 - T3 Honu - Luray Triathlon Training Schedule_020213.pdf>