Meeting at the Rec Center at 6pm
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02 / 18
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02 / 19
Start: 7:00 am
When: 7:00am Easy run for everyone. WU and stretch, then... RED: 1:00 easy WHITE: 0:50 easy BLUE: 0:30 easy Start: 6:30 pm
When: 6:30pm Bring Trainer, water, towel, bike shoes and phone or txtbook to prop up the front of your bike. Get there at 6 or 6:15 to set up. If you need a trainer, contact Mike at Trisports to reserve one for $5. | ||
02 / 20
Start: 7:00 am
When: 7:00am Ride is south on Campbell to Valencia, then right turn (east) to Old Nogales Hiway. Return on time. Stay in packs. Careful of the Gem Show traffic. RED: 1:30 -- Easy to moderate, effort 6-7. WHITE: 1:20-- Easy to moderate, effort 6-7. BLUE: 0:50 -- Easy to moderate, effort 6-7. Start: 7:00 pm
When: 7:00pm RED WHITE BLUE | ||
02 / 21
Start: 6:00 pm
When: 6:00pm To get there, go east from campus, then north (left) on Country Club, then west (right) on Pima. You'll run into it. It's 2.5 miles from the UA mall. WU with 1 mile easy all together, and stretch well as a group. RED WHITE BLUE CD 3-4 easy laps. | ||
02 / 22
Start: 6:00 am
Training Camp. Bring your camping, running, cycling, and swimming gear. Also bring: Workouts TBD | ||
02 / 23
Start: 6:00 am
End: 9:29 am
Train, Train, Train. Worouts TBD, but expect to use your run, cycle and swim gear. | ||
02 / 24
Start: 6:00 am
End: 9:26 am
Race Day!!! Or Training Camp race!! | ||
02 / 25
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02 / 26
Start: 7:00 am
When: 7:00amWhere: Meet at the flagpole in front of Old MainWhat: Easy run Take the morning off if you attended and raced at Training Camp Easy run for everyone. WU and stretch, then... RED: 1:00 easy WHITE: 0:50 easy BLUE: 0:30 easy Start: 6:30 pm
When: 6:30pmWhere: Trisports.com. Park in the rear and go in the back door.What: Indoor Trainer Sufferfest Bring Trainer, water, towel, bike shoes and phone or txtbook to prop up the front of your bike. Get there at 6 or 6:15 to set up. If you need a trainer, contact Mike at Trisports to reserve one for $5. | ||
02 / 27
Start: 7:00 am
When: 7:00amWhere: Flagpole in Front of Old MainWhat: Endurance Bike Ride is south on Campbell to Valencia, then right turn (east) to Old Nogales Hiway. Return on time. Stay in packs. Careful of the Gem Show traffic. RED: 1:30 -- Easy to moderate, effort 6-7. WHITE: 1:20-- Easy to moderate, effort 6-7. BLUE: 0:50 -- Easy to moderate, effort 6-7. Start: 7:00 pm
When: 7:00pmWhere: Student Recreation Center PoolWhat: Distance Tempo Swim TT pace is your pace for your 1000yd TT. REDWU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swimMain: 6x200 @ TT pace (30"); rest 1:00; 6x100 2-3" per 100 faster (30"); rest 1:00; 6x50 sprints (30").CD: 1-on-1 with White and Blue Groups for drills and form. WHITEWU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swimMain: 4x200 @ TT pace (30"); rest 1:00; 5x100 2-3" per 100 faster (30"); rest 1:00; 4x50 sprints (30").CD: 1-on-1 with Red and Blue Groups for drills and form. BLUEWU: 100-300 swim, 50 kick, 200 drill, 50 kick, 100 swimMain: 4x150 @ TT pace (30"); rest 1:00; 4x75 2-3" per 50 faster (30"); rest 1:00; 4x25 sprints (30").CD: 1-on-1 with White and Red Groups for drills and form. | ||
02 / 28
Start: 6:00 pm
When: 6:00pmWhere: Catalina Magnet High School (Pima and Dodge)What: Track Workout To get there, go east from campus, then north (left) on Country Club, then west (right) on Pima. You'll run into it. It's 2.5 miles from the UA mall. WU with 1 mile easy all together, and stretch well as a group. RED6x800. Pace is 5km race effort or slightly slower. Then...surprise! (insert evil laugh here) WHITE5x800. Pace is 5km race effort or slightly slower. Then...surprise! (insert evil laugh here) BLUE4x800. Static Recovery. Goal is even pacing at 5km race effort. CD 3-4 easy laps. | ||
02 / 29
Start: 7:00 am
When: 7:00amWhere: Meet at the flagpole in front of Old MainWhat: Endurance Run Everyone warm up and stretch first. Route is circling campus. RED0:50 easy WHITE0:40 easy BLUE0:30 easy Start: 7:00 am
Meet at Trisports to join 40+ pro triathletes and a lot of mere mortals up Mt Lemmon. Ride starts at 7am. Start: 5:30 pm
When: 5:30pmWhere: Student Recreation Center PoolWhat: Muscular Endurance Swim REDWU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swimMain: 5x 300 (30"). Each 300 is 75 easy, 75 hard, 50 easy, 50 hard, 25 easy, 25 hard continuous. Make the easy stuff easy long strokes. Make the hard stuff very hard; rest up; 800yd TT for bragging rights.CD: 200 easy and more drills WHITEWU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swimMain: 5x 200 (30"). Each 200 is 50 easy, 50 hard, 50 easy, 50 hard continuous. Make the easy stuff easy long strokes. Make the hard stuff very hard; rest up; 500yd TT for bragging rights.CD: 200 easy and more drills BLUEWU: 100-300 swim, 50 kick, 200 drill, 50 kick, 100 swimMain: 5x 100 (30"). Each 100 is 25 easy, 25 hard, 25 easy, 25 hard continuous. Make the easy stuff easy long strokes. Make the hard stuff very hard; rest up; 500 yd straight swim easy.CD: 100 easy and more drills | ||
03 / 1
Start: 9:00 am
Meet at: 8:45am, ready to ride at 9am.Where: Rillito River Park at Campbell just south of the River.What: Brick Leave in your color groups, so that as the blue and white groups turn around, no one is left alone. The route is north on Campbell, then west on River to First, north on First, west on Ina/Skyline to Oracle. Go north on Oracle and turn around on time. Run right after your bike ride on the River Path. Make sure your bikes are locked. Make sure you're eating on the bike in order to have energy for the run. Plan on about 400 cals (3-4 gels or sports drink) on the bike and 2 full bottles of water (for a 2:00 bike). Also do a gel while on the run. RED2:20 ride, effort 7; 0:40 run, effort 6. WHITE2:00 ride, effort 7; 0:25 run, effort 6. BLUE1:40 ride, effort 7; 0:20 run, effort 6. | ||
03 / 2
Start: 8:00 am
When: 8:00amWhere: A Mtn.What: Power Run Everyone warm up and stretch first. Route is Loops on A Mtn. Drive to the parking area on the saddle, accessible on the way down from the top. Run the loop above this parking area. Run hard lap, easy lap, hard lap, etc. Hammer the uphills and maintain speed on the decsents on the hard laps. Cool down well. RED60 minutes of loops. WHITE45 mintues of loops. BLUE35 mintues of loops. | ||
03 / 3
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03 / 4
Start: 7:00 am
When: 7:00amWhere: Meet at the flagpole in front of Old MainWhat: Easy run Easy run for everyone. WU and stretch, then... RED: 1:00 easy WHITE: 0:50 easy BLUE: 0:30 easy Start: 6:30 pm
When: 6:30pm Where: Trisports.com. Park in the rear and go in the back door. What: Indoor Trainer Sufferfest Bring Trainer, water, towel, bike shoes and phone or txtbook to prop up the front of your bike. Get there at 6 or 6:15 to set up. If you need a trainer, contact Mike at Trisports to reserve one for $5. Fro those without trainers, an indoor ride at the Rec Center or a ride around Reid Park. This is a hard ride, effort 8-9 for an hour. | ||
03 / 5
Start: 7:00 am
When: 7:00am Where: Flagpole in Front of Old Main What: BRICK This is a bike-run-bike-run-bike-run. Set up a mock transition near the flagpole. Don't stray too far for fear of someone "finding" your bike or shoes. EVERYONE: Bike around the north campus--ride out the gate and turn right on First, right on Speedway, right on Campbell, back in and through the mall back to the Flagpole. Be careful of traffic and take teh bike somewhat easy for that reason. Do a T2 to the run and run through the mall to Campbell and back. Do this 3 times, practicing transitions and bike mounting/dismounting each time. Start: 7:00 pm
When: 7:00pm Where: Student Recreation Center Pool What: Distance Tempo Swim RED
WHITE
BLUE
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03 / 6
Start: 6:00 pm
When: 6:00pm Where: Catalina Magnet High School (Pima and Dodge) What: Track Workout To get there, go east from campus, then north (left) on Country Club, then west (right) on Pima. You'll run into it. It's 2.5 miles from the UA mall. WU with 1 mile easy all together, and stretch well as a group. CD 3-4 easy laps. RED 4x400 at 5km race pace, 1600 TT all out, 4x400 same as the first 4. 1600 tempo @ 10km race effort. WHITE 4x400 at 5km race pace, 1600 TT all out, 4x400 same as the first 4. 800 tempo. BLUE 4x400 at 5km race pace, 1600 TT all out, 2x400 same as the first 4. | ||
03 / 7
Start: 7:00 am
When: 7:00amWhere: Meet at the flagpole in front of Old MainWhat: Endurance Run Everyone warm up and stretch first. Route is circling campus. RED0:40 easy WHITE0:40 easy BLUESleep in unless you missed a run earlier in the week. Start: 5:30 pm
When: 5:30pmWhere: Student Recreation Center PoolWhat: Muscular Endurance Swim RED
WHITE
BLUE
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03 / 8
Start: 8:00 am
When: 8:00am Where: Starr Pass What: Power Run Everyone warm up and stretch first. Route is up into the Trails. RED 1:20 effort 6-7 with 5x 2' effort 9 accels. WHITE 65 mintues effort 6-7 BLUE 50 mintues effort 6-7 | ||
03 / 9
Start: 8:00 am
Leave in your color groups, so that as the blue and white groups turn around, no one is left alone. The route is north on First, north on First to Ina, west on Ina to Oracle, then north on Oracle to turn around. Run right after your bike ride on the River Path nearby. Make sure your bikes are locked. Make sure you're eating on the bike in order to have energy for the run. Plan on about 400 cals (3-4 gels or sports drink) on the bike and 2 full bottles of water (for a 2:00 bike). Also do a gel while on the run. Today, the ride is easier and the run is harder. RED 2:00 ride, effort 6; 0:50 run, effort 7. WHITE 1:45 ride, effort 6; 0:40 run, effort 7. BLUE 1:30 ride, effort 6; 0:30 run, effort 7. Start: 5:00 pm
When: 5:00pmWhere: Student Recreation Center PoolWhat: Drill/Skill Swim REDWU: WU with drills and easy swimming for a total of 3-500 yds.Main: 4x (300 swim, 4x50 drill) Moderate speed only, concentrating on long strokes, smooth power. Drill your weakness.CD: CD with drills and easy swimming for a total of 200yds. WHITEWU: WU with drills and easy swimming for a total of 3-500 yds.Main: 4x (300 swim, 4x50 drill) Moderate speed only, concentrating on long strokes, smooth power. Drill your weakness.CD: CD with drills and easy swimming for a total of 200yds. BLUEWU: WU with drills and easy swimming for a total of 3-500 yds.Main: 4x (300 swim, 4x50 drill) Moderate speed only, concentrating on long strokes, smooth power. Drill your weakness.CD: CD with drills and easy swimming for a total of 200yds. | ||
03 / 10
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03 / 11
Start: 6:30 am
When: 7:00am Where: Meet at the flagpole in front of Old Main What: Hard Bike Skip if you're doing the trainer ride. EVERYONE: 1:00. Easy ride first and last 15 minutes; Middle 30 mintues is hard for 2 minutes, easy for 3 minutes. Hard is effort 8-9, easy is effort 4-5. Start: 6:30 pm
When: 6:30pm Where: Reid Park What: Tempo run Run in groups. This is a socaial run. Watch your form--land on your midfoot, lean slightly forward, you should not be able to see your shoelaces as your foot hits the ground--your knee should hide them. RED: 1:00 effort 5 on the short legs, effort 8 on the long legs. Effort 8 is 10km race pace, NOT A SPRINT, but controlled speed. WHITE: 0:50 moderate--about effort 5 on the long legs, effort 7 on the short legs. Effort 8 is 10km race pace. NOT A SPRINT, but controlled speed BLUE: 0:45 steady, effort 5-6. | ||
03 / 12
Start: 6:30 am
When: 6:30am Where: Flagpole in Front of Old Main What: BRICK This is a bike-run-bike-run-bike-run. Set up a mock transition near the flagpole. Don't stray too far for fear of someone "finding" your bike or shoes. EVERYONE: Bike around the north campus--ride out the gate and turn right on First, right on Speedway, right on Campbell, back in and through the mall back to the Flagpole. Be careful of traffic and take teh bike somewhat easy for that reason. Do a T2 to the run and run through the mall to Campbell and back. Do this 3 times, practicing transitions and bike mounting/dismounting each time. Start: 7:00 pm
When: 7:00pm Where: Student Recreation Center Pool What: Distance Tempo Swim RED
WHITE
BLUE
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03 / 13
Start: 6:00 pm
WU with 1 mile easy all together, and stretch well as a group. CD 3-4 easy laps. RED: 8x400 @ sprint tri race pace. Nail the pacing down for the race effort you want to run in this weekend's (or your next) race. This isn't all out. WHITE: 8x400 @ sprint tri race pace. Nail the pacing down for the race effort you want to run in this weekend's (or your next) race. This isn't all out. BLUE: 8x400 @ sprint tri race pace. Nail the pacing down for the race effort you want to run in this weekend's (or your next) race. This isn't all out. | ||
03 / 14
Start: 2:30 pm
Meet up with the Cycling Team for an easy group ride. Meet at the Flagpole. Start: 5:30 pm
RED
WHITE
BLUE
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03 / 15
Start: 8:00 am
When: 8:00am Where: Hillenbrand Pool What: BRICK Set up a mock transition on the sidewalk by the pool. Don't stray too far for fear of someone "finding" your bike or shoes. EVERYONE: Bike around the campus on the race course--south on Campbell, west on Broadway, north on Euclid, east on Speedway. Be careful of traffic. Do one lap. Once back at the pool, take a run down the mall to First and back. Reset T2 and do it again. Those not racing Tucson Tri then head out and ride for an additional time: RED 2:30 ride, effort 5 with 4x 5 minutes effort 8-9. WHITE 1:45 ride, effort 5 with 3x4 minute effort 8-9. BLUE 1:30 ried, steady effort 5-6. | ||
03 / 16
Start: 6:30 am
When: 8:00am Where: Hillenbrand Pool What: RACE!!! If you're not racing, volunteer and watch those who are to learn some new techniques. Make sure you get a good solid warm up and stretch. Eat early so that nothing is in your stomach at race time. Be done eating 3 hours prior to race time. Stay hydrated and out of the sun. WU is run 10-15 mintues with several accels to race effort. Then swim a few laps also with accels to get the blood moving. CD with 15-20 minutes of easy cycling. Swim hard, but leave a little in the tank. Don't go out too fast--start at 1000yd TT pace and slowly increase speed. Don't make huge pushes off the wall--save your legs. Be smooth and efficient. Ride slightly harder than you think you should. You should strive to make each lap faster than the previous. Lean the bike and your hips into the corners. Run like it's the 5km TT on the track from a few weeks ago.Once you get to the Mall, it's all in your head, so push through the pain and will your body into running. Lean slightly forward and force yourself into good form. It's not over until you cross the finish line, so kick it in for the crowd. Oh, and have fun! Start: 12:00 pm
...volunteer and cheer at the race, then group up and do a brick from the race area. RED: Ride moderate pace (effort 6-7) for 2 hours, run 0:45 effort 7. WHITE: Ride effort 6-7 1:30, run effort 7 0:40 BLUE: Ride effort 5-6 1:00, run effort 6 0:30 Make sure your bikes are locked or put them in your rooms before running. | ||
03 / 17
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03 / 18
Start: 6:30 am
When: 7:00am Where: Meet at the flagpole in front of Old Main What: Hard Bike/short run if you're not racing Havasu; Brick if you are Havasu Non-Racers: RED: Ride easy for 10 mintues, then hard (effort 8-9)for 45 minutes; easy for 10 more minutes. Sprint off stoplights and around corners, make it a hard effort. Finish with a 25 minute run effort 7. WHITE: Ride easy for 20 mintues, then hard (effort 8-9)for 35 minutes; easy for 10 more minutes. Sprint off stoplights and around corners, make it a hard effort. Finish with a 20 minute run effort 7. BLUE: Ride easy for 30 mintues, then hard (effort 8-9)for 25 minutes; easy for 10 more minutes. Sprint off stoplights and around corners, make it a hard effort. Finish with a 10 minute run effort 7. Havasu Racers: RED: 45 minute ride with the last 30 minutes @ race pace; Run 20 minutes with the first 10 minutes race pace. WHITE: 45 minute ride with the last 30 minutes @ race pace; Run 10 minutes @ race pace. BLUE: 30 minute ride with the last 15 minutes @ race pace; Run 10 minutes moderate pace. Start: 6:30 pm
When: 6:30pm Where: Reid Park What: Tempo run If you're racing Havasu, join the group for the WU and sprint, but don't do the run. Run in groups. This is a social run. Watch your form--land on your midfoot, lean slightly forward, you should not be able to see your shoelaces as your foot hits the ground--your knee should hide them. RED: 1 lap easy; 1 lap hard (race effort); one lap easy. (3 laps total) WHITE: 3/4 lap easy; 1/2 lap hard (race effort); 3/4 lap easy. (2 laps total) BLUE: 1.5 laps all at a steady effort 6-7. | ||
03 / 19
Start: 6:30 am
When: 6:30am Where: Flagpole in Front of Old Main What: BRICK This is a bike-run-bike-run-bike-run. Set up a mock transition near the flagpole. (Can be done on a trainer as well.) Non-Havasu Racers: 4x (10 minutes ride effort 6-8 with random sprints and accels; 5 minute run effort 7-8). Total of ~1:00. Havasu Racers: 3x same thing, but 5 minutes bike and 5 minutes run. Total of :30. Start: 7:00 pm
When: 7:00pm Where: Student Recreation Center Pool What: Distance Tempo Swim If you're raving Havasu, cut the main set in half. RED
WHITE
BLUE
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