T3 Honu Race Registration in 2013 - Doodle Poll

[Judah dal Cais]

Happy New Year Everyone!

Carla and I are kicking in the New Year with Brooklyn-Style Hoppin' John, Collard Greens, Corn Bread, and maybe some wine...but starting tomorrow it is a leaner diet, a little bit less alcohol and a whole lot of training for the next 10 months!  I know Jenn, Caroline, Jesse, Ted, Leah, Peter, etc... have signed up for a race(s) in the coming months.  Until our website is up and running, can I have everyone log into this Doodle Poll link and indicate which races you plan to register in 2013?

http://www.doodle.com/kupyqawgg2b3wmun

BTW.  A shout out to Tom Williams for contributing $250 to pay for our USAT Club Insurance for 2013!!! 

FYI. T3 Honu supported races in 2013 are:

1. Kinetic Half/Sprint/Relay

2. Columbia Olympic and Relay

3. Lake Placid IM

4. Luray Olympic and Sprint

5. GW Parkway 10mi/5K

6. North Face Endurance Challenge

[Judah dal Cais]

Happy Friday everyone!

Reminder.  We have the Time Trial-HRM clinic tomorrow morning.  And we have some housekeeping items to announce on this chilly Friday morning:

A. Time Trail & HRM Clinic - Reminder that tomorrow is our Time Trail/HRM clinic at my place - 9am.  If you never trained with a Heart Rate Monitor before, now is your chance!  Bring your Watch, HRM, bike, trainer, pad, towels, and be ready to work up a sweat!!  LOCATION - 5248 5th Street North, Arlington VA 22203.

B. Doodle Poll - We need everyone to complete the doodle poll and let the club know if you plant to register for one of the following 6 races in 2013 - http://www.doodle.com/kupyqawgg2b3wmun.  Can everyone fill this out this doodle poll by Sunday, Jan. 6th?

C. Training Plans - Updated training schedules will be emailed to everyone registered for Columbia Oly & Relay, Kinetic Half/Sprint/Relay, and Lake Placid Ironman.

D. Tri360 Team Night & Group Buy - As part of our sponsorship agreement with Tri360, 4x a year Tri360 will host a T3 Honu team night to allow the club special pricing on:

- Clothing - 15%

- Nutrition - 20%

- Bike, computers and parts - 10% off retail

The above prices definitely are not cheaper than Performance or via Online.  But I am working to negotiate better discounts for bulk purchases.  Is there a particular group buy that everyone is looking to purchase for the next 2-3 months of training?

• Boxes of a particular brand of gels, bars, goos
• 32 oz jugs of Perpeteum or powder nutrition supplements
• 5-10 members need a bike tune-up or bike fitting?
• ???

Would a weeknight HH at Tri360 at the end of January work best for everyone, say on Thursday, Jan 31st or the weekend of Jan 26-27?

E. Happy Hour at Dirty Martini in Dupont Circle on Jan. 17th - http://www.dirtymartinidc.com/

(HH Specials : $5 house wine, $6 liquor, $7 cocktails, $3 drafts, $6 appetizers)

Date: Jan 17th

Time: 5:30 pm - 8:30 pm

Location: Dirty Martini (1223 Connecticut Avenue NW, Washington, DC 20036

F. Saucony Trail run on Sunday, Jan. 13th -- Prep for the North Face Challenge 

http://potomacriverrunning.com/calendar?trumbaEmbed=view%3Devent%26eventid%3D103214311

Cheers!

Judah

[Raimy Kamons]

hey judah - i'm bummed i can't make the time trial / HRM clinic this
saturday, but i'm looking forward to seeing y'all at the trail run
next sunday!

[Judah dal Cais]

The low for tomorrow morning will be a comfortable 50 degrees!  If you are racing Columbia, you have a 30 minute brick after the ride.  Kinetic & Lake Placid, we'll ride 105 minutes.

Meet up at the Vienna Red Caboose tomorrow at 9 AM with wheels down and ready to ride!

Columbia

90 min - Bike #3 (Zone 2, or RPE of 3-4)

30 min - Run #2 (Zone 2, or RPE of 3-4)

Kinetic & Lake Placid

105 min - Bike #3

NOTE:  Make sure you park at a valid public parking space along the WO&D Trail.

Judah

703-528-1551 (M)

On Jan 8, 2013, at 12:29 AM, Judah dal Cais wrote:

Attached is the updated Kinetic and Columbia training schedule for the remainder of January.  As of today, we have the following folks registered for the Kinetic Half/Sprint/Relay, and Columbia Olympic distance:

Kinetic - Judah, Jesse, Jenn, Dave, JP, Matt, Caroline, Bruce, Clint

Columbia - Peter

Kinetic and Columbia both offer a relay option.  So don't be shy reaching inside or outside the club to form a relay team for these two early season races!!

So far 16 out of 30 have completed the Doodle poll.  I would like 100%, so please click on the following link and let us know which races you plan to sign up for in the coming months.  http://www.doodle.com/kupyqawgg2b3wmun

REMINDER - The free Saucony Trail run is this Sunday.  If you signed up the North Face Endurance Challenge, this will be a great opportunity to review the course, try on Saucony trail shoes, and enjoy hot chocolate and donuts after the 30-90 minute run.

http://potomacriverrunning.com/calendar?trumbaEmbed=view%3Devent%26eventid%3D103214311

 

Happy training everyone!

Judah

<2013 - T3 Honu - Columbia Triathlon Training Schedule_123012.pdf>

<2013 - T3 Honu - Kinetic - Triathlon Training Schedule_010613.pdf>

[Raimy Kamons]

perfect weather! see y'all there!

[Judah dal Cais]

Wheels down at 9 am for a group ride from the Glen Echo Parking lot off Oxford Rd!

http://www.glenechopark.org/directions.htm

Cheers!

Judah
www.t3Honu.com

703-528-1551 (M)

[Adams, Ted III]

I'll be there.

Ted

Sent from my iPhone

[Clint Harris]

+1

[Raimy Kamons]

I'll be there! (maybe with Jeff if it's not too cold out.)

Sent from my iPhone

On Jan 17, 2013, at 11:22 PM, Judah dal Cais <dal...@mac.com> wrote:

[Jesse Kieffer]

I'll be there

[Jennifer Peregoy]

I'll see you all there.

Jenn

[Judah dal Cais]

Lactate Threshold Heart Rate (LTHR) Run -  take 5 minutes to read so you can mentally prepare for what we will do on Saturday.  If this is your first exposure into calculating your HR Zones based on testing I think it will be a new dimension of knowledge to work from for the rest of your triathlon career and beyond.

Date: Saturday, Feb. 2nd

Time: 9 am

Location: Washington & Lee HS Track (meet at the entrance) - 1301 N Stafford St. Arlington, VA 2220

REQUIRED for Practice: Heart Rate Monitor & Watch

Workout - LTHR Run

Completed on a flat road course or track

a.     A. 20-min warm up; with 3 x 1-min strides (running just under max effort) with 2-min rest periods (jog)

b.     B. 30-min run effort (run as fast as possible for 30-min, shoot for a smooth average time)

-  After 10-min start recording your HR through the end of the workout and then stop recording

C. 10-min cool down (run; jog; walk)

d.     Your average HR for the 20-minutes you recorded should be a good estimate of your LTHR.  You will want to retest to verify later on in the season.  Keep in mind this is only an estimate, even lab testing for Lactate Threshold (LT) provides an estimate but the true LT is a moving target

NOTE:  Sunday, Feb. 3rd Group Bike Ride (weather permitting) 10 am at Rock Creek Park (Peirce Mill Parking Lot)

[Raimy Kamons]

I'm going to have to bypass the run because i still haven't ordered a
replacement heart rate monitor after mine died last year, but i'll see
y'all at pierce mill on sunday! (if it's not too cold or snowing)

[Judah dal Cais]

Sorry for the late notice everyone.  Tomorrow's weather is not ideal for LTHR testing.  We are going to reschedule for later this month or early March.  

For those looking for an alternative workout, I'll be going to the Wilson Pool in DC tomorrow for a 9 am swim.  

On Sunday, Jesse and I will be spinning for 90+ minutes at my place.  If anyone would like to join us, bring your trainer, a towel, and water bottle to: 5248 5th Street North, Arlington VA 22203.

Stay Warm!

Judah

www.t3Honu.com

Wilson Pool: 4551 Fort Dr NW, Washington, DC 20016 (NOTE: Park on the Nebraska side of the school to avoid metered parking)

<Lactate Threshold Heart Rate Test - Run.docx>

[THOMAS STRATFORD]

I'm so glad it's cancelled! I'm in Florida till Sunday night. I really didn't want to miss this one. Anyone is free to use my trainer for Sundays spin.

---

From: Judah dal Cais <dal...@mac.com>;
To: <dc...@googlegroups.com>;
Subject: CANCELED: Group LTHR Run - Saturday, Feb. 2nd & Sunday SPIN @ Judah's
Sent: Sat, Feb 2, 2013 12:35:30 AM