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« March 01, 2008 - March 31, 2008 »
 
03 / 1
(workout)
BRICK!!
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
(workout)
Power Run
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
(workout)
Meeting
Start: 6:00 pm

Meeting at the Rec Center at 6pm
03 / 4
(workout)
Easy RUn
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

(workout)
Trisports Total Trainer Torture
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
(workout)
BRICK / Transition practice!
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.

(workout)
Distance Tempo Swim
Start: 7:00 pm

When: 7:00pm

Where: Student Recreation Center Pool

What: Distance Tempo Swim

RED

  • WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
  • Main: 2000 straight, as 100 easy, 100 hard, etc. Easy is very easy, working on proper stroke and stretching for good reach. Hard is race pace but use your proper stroke. try to maintain the same stroke count for the easy and hard 100s.
  • CD: 1-on-1 with White and Blue Groups for drills and form.

WHITE

  • WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
  • Main: 1500 straight, as 100 easy, 100 hard, etc. Easy is very easy, working on proper stroke and stretching for good reach. Hard is race pace but use your proper stroke. try to maintain the same stroke count for the easy and hard 100s.
  • CD: 1-on-1 with Red and Blue Groups for drills and form.

BLUE

  • WU: 100-300 swim, 50 kick, 200 drill, 50 kick, 100 swim
  • Main: 1000 straight, as 100 easy, 100 hard, etc. Easy is very easy, working on proper stroke and stretching for good reach. Hard is race pace but use your proper stroke. try to maintain the same stroke count for the easy and hard 100s.
  • CD: 1-on-1 with White and Red Groups for drills and form.
03 / 6
(workout)
Track Workout
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
(workout)
Easy Run
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.

(workout)
Strength Swim
Start: 5:30 pm

When: 5:30pmWhere: Student Recreation Center PoolWhat: Muscular Endurance Swim

RED

  • WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
  • Main: 4x 500. The 500 is (100 easy, 100 hard, 100 easy, 200 of 25 easy, 25 hard). Make this 500 a straight swim, rest 1:00 between sets.
  • CD: 200 easy and more drills

WHITE

  • WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
  • Main: 4x 400. The 500 is (75 easy, 75 hard, 75 easy, 175 of 25 easy, 25 hard). Make this 400 a straight swim, rest 1:00 between sets.
  • CD: 200 easy and more drills

BLUE

  • WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
  • Main: 4x 250. The 500 is (50 easy, 50 hard, 50 easy, 100 of 25 easy, 25 hard). Make this 250 a straight swim, rest 1:00 between sets.
  • CD: 200 easy and more drills
03 / 8
(workout)
Endurance Run
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

(workout)
Aquathlon race and/or volunteer
Start: 11:00 am
03 / 9
(workout)
BRICK
Start: 8:00 am
  • Meet at: 7:45am, ready to ride at 8am.
  • Where: LA Fitness, First and Whetmore
  • 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 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.

(workout)
Drill/Skill Swim
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
(workout)
Team Meeting
Start: 6:00 pm

Meeting at the Rec Center at 6pm

(workout)
Kosuke's Kore Killer
Start: 7:00 pm

Be prepared to be sore.

03 / 11
(workout)
Hard Ride (if not hitting the Trainer right tonight)
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.

(workout)
Reid Park Tempo Run
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
(workout)
BRICK/Transition Practice
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.

(workout)
Distance Tempo Swim
Start: 7:00 pm

When: 7:00pm

Where: Student Recreation Center Pool

What: Distance Tempo Swim

RED

  • WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
  • Main: 2000 straight, as 100 easy, 100 hard, etc. Easy is very easy, working on proper stroke and stretching for good reach. Hard is race pace but use your proper stroke. try to maintain the same stroke count for the easy and hard 100s.
  • CD: 1-on-1 with White and Blue Groups for drills and form.

WHITE

  • WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
  • Main: 1500 straight, as 100 easy, 100 hard, etc. Easy is very easy, working on proper stroke and stretching for good reach. Hard is race pace but use your proper stroke. try to maintain the same stroke count for the easy and hard 100s.
  • CD: 1-on-1 with Red and Blue Groups for drills and form.

BLUE

  • WU: 100-300 swim, 50 kick, 200 drill, 50 kick, 100 swim
  • Main: 1000 straight, as 100 easy, 100 hard, etc. Easy is very easy, working on proper stroke and stretching for good reach. Hard is race pace but use your proper stroke. try to maintain the same stroke count for the easy and hard 100s.
  • CD: 1-on-1 with White and Red Groups for drills and form.
03 / 13
(workout)
Track
Start: 6:00 pm
  • When: 6:00pm
  • Where: Catalina Magnet High School (Pima and Dodge)
  • What: Track Workout

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
(workout)
No run this morning. Sleep in.
Start: 7:00 am
(workout)
Easy ride with UA Cycling
Start: 2:30 pm

Meet up with the Cycling Team for an easy group ride. Meet at the Flagpole.

(workout)
Tune-up Swim
Start: 5:30 pm
  • When: 5:30pm
  • Where: Student Recreation Center Pool
  • What: Pre Race Tune-Up Swim

RED

  • WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
  • Main: 3x500. Each one start out hard as in a race, then settle into a pace.
  • CD: 200 easy and more drills

WHITE

  • WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
  • Main: 2x500. Each one start out hard as in a race, then settle into a pace.
  • CD: 200 easy and more drills

BLUE

  • WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
  • Main: 1000 straight swim.
  • CD: 200 easy and more drills
03 / 15
(workout)
BRICK / Pre-Race tune-up
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
(workout)
Tucson Triathlon
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!

(workout)
If not racing...
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
03 / 18
(workout)
Brick
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.

(workout)
Tempo Run
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
(workout)
Transition Workout
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.

(workout)
Distance Tempo Swim
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

  • WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
  • Main: 20x100 (15"). Pick an effort level about 3" per 100 faster than your 1000yd TT and try to hold it.
  • CD: 1-on-1 with White and Blue Groups for drills and form.

WHITE

  • WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
  • Main: 15x100 (15"). Pick an effort level about 5" per 100 faster than your 1000yd TT and try to hold it.
  • CD: 1-on-1 with Red and Blue Groups for drills and form.

BLUE

  • WU: 100-300 swim, 50 kick, 200 drill, 50 kick, 100 swim
  • Main: 10x100 (15"). Pick an effort level about 5-10" per 100 faster than your 1000yd TT and try to hold it.
  • CD: 1-on-1 with White and Red Groups for drills and form.
03 / 20
(workout)
TRack
Start: 6:00 pm

When: 6:00pm

Where: Catalina Magnet High School (Pima and Dodge)

What: Track Workout

WU with 1 mile easy all together, and stretch well as a group. CD 3-4 easy laps.

RED:

  • Havasu Racers: 6x400 @ race pace. Nail the pacing down for the race effort you want to run in Havasu. This isn't all out.
  • Non-Racers: 10x "Special" 400s. 2mi Tempo.

WHITE:

  • Havasu Racers: 6x400 @ race pace. Nail the pacing down for the race effort you want to run in Havasu. This isn't all out.
  • Non-Racers: 8x "Special" 400s. 1.5 mi Tempo.

BLUE:

  • Havasu Racers: 6x400 @ race pace. Nail the pacing down for the race effort you want to run in Havasu. This isn't all out.
  • Non-Racers: 6x "Special" 400s. 1 mi Tempo.

Don't ask what the special is until after the workout. If attendance is minimal due to SPring Break, the special will be pushed a week. You don't want to miss this, I promise.
03 / 21
(workout)
Easy Run (Racers sleep in)
Start: 7:00 am

When: 7:00am

Where: Reid Park

What: Easy Run

ALL: 45 minutes easy run.

(workout)
Easy ride with UA Cycling (non-racers)
Start: 2:30 pm

Meet up with the Cycling Team for an easy group ride. Meet at the Flagpole.

(workout)
RACERS
Start: 4:00 pm

Racers: Group up and get a quikc and easy ride on your race equipment, check everything out. Then swim 15 minutes in the race area if you can, noting buoy turns and lndmarks, entries and exits, and practice open water swimming, just like Fall training camp. Don't poop yourself out. Afterwards, get a good dinner, stay hydrated and stay off your feet.

(workout)
Strength Swim (non-racers)
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 hadd stuff very hard; rest up; 500 yd straight swim easy. CD: 100 easy and more drills
03 / 22
(workout)
Race Day!!!
Start: 8:00 am

WU with 10-15 minutes of easy running. WU together in your gear and look like a team. Do 3-4 20" accels to race effort in your warm up. Stretch well. ALso get in a few hundred yds in the water before start, including several accels to race pace.

ALL: Swim smooth and controlled, just like Kosuke taught you.

RED: Ride fast and hard. You are strong and are able to ride fast. WHITE/BLUE: Be conservative on the bike and save a bit for the run.

RED/WHITE: Run hard. Run like it's a 5k, not a 10k. BLUE: Be conservative and enjoy the day.

(workout)
Brick
Start: 8:00 am
  • Meet at: 7:45am, ready to ride at 8am.
  • Where: Kennedy Park, Ajo and Mission
  • What: Brick

Gates Pass Ride: Leave in your color groups and stay in groups of 2 at least. The route is west on Ajo, right on Kinney, left on McCain Loop, right on Kinney, left on Gates Pass, right on Grande/Mission back to the park.

Run right after your bike ride in Kennedy Park. 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 500 cals (4-5 gels and/or sports drink) on the bike and 2 full bottles of water. Also do a gel or two while on the run.

RED: Ride the entire route. Race McCain Loop and Gates Pass climb. Run 30 minutes effort 6-7.

WHITE: Ride but skip McCain Loop and take the right onto Gates Pass Rd from Kinney. Run 30 minutes effort 6.

BLUE: Turn around at 1:00 or at the Gates Pass turnoff and make it an out and back. Run 15 minutes effort 5.
03 / 23
(workout)
Endurance Bike (Mt Lemmon)
Start: 8:00 am
  • Meet at: 7:45am, ready to ride at 8am.
  • Where: LeBuzz Cafe, Tanque Verde and Catalina Hiway.
  • What: Endurance Bike up Mt Lemmon

Leave together and stay in groups of 2 minimum.

RED: Climb to Windy Pt (mile 14). Stand from mile marker 10 to 11 and 12-13. If feeling good, go to Palisades (mile 18).

WHITE: Climb to 7 Cataracts Vista (mile 9). If you're feeling good, go to General Hitchcock (mile 12-ish)

BLUE: Climb to Bad Dog Vista (mile 3). If you're feeling good, push it to the Campground (mile 5).
03 / 24
(workout)
Meeting
Start: 6:00 pm

Meeting at the Rec Center at 6pm

(workout)
Kosuke's Kore Killer
Start: 7:00 pm

Washboard Abs fo' shizzle.
03 / 25
(workout)
Hard Ride
Start: 6:30 am

When: 6:30am

Where: Meet at the flagpole in front of Old Main.

What: Hard Bike

Skip if you're doing the trainer ride.

WU is: From UA go out University to St Mary's as if you were going to Mission Rd. Continue west on St Mary's to Pima CC.

Loop is: South on Greasewood to Starr Pass Rd, right on Starr Pass into the neighborhood. Right on Players Club Dr. Right on Anklam back to Greasewood. During the Loop, go hard on Greaswood through Players Club, easy on Anklam to recover.

This is a route with nice rolling hills to prepare you for Nationals or SaguaroMan. If you have time for a 15 minute transition run, do it (RED and WHITE only).

RED: 4+ loops. Regroup on Anklam each time and work together/race each other on the hard sections.

WHITE: 2-3 loops. Same instructions.

BLUE: 1-2 loops for a total rode of 1:00-1:15. Maintain a steady pace throughout.

(workout)
Trisports Total Trainer Torture
Start: 6:30 pm

When: 6:30pm

Where: Trisports.com. Park in the rear and go in the back door.

What: Indoor Trainer Sufferfest

Don't do this and the outdoor morning ride--pick one.

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.
03 / 26
(workout)
Brick
Start: 6:30 am

When: 6:30am

Where: Meet at the flagpole in front of Old Main

What: Brick if you are

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 35 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 30 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 20 minute run effort 7.

(workout)
Distance Tempo Swim
Start: 7:00 pm

When: 7:00pm

Where: Student Recreation Center Pool

What: Distance Tempo Swim

RED

  • WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
  • Main: 300 steady (30"), 3x100 slightly faster (10"), 6x50 hard (20"), 3x100 same as before (10"), 6x50 hard (20"), 12x25 sprint (30"). 300 steady. 30" between sets of 300.
  • CD: 1-on-1 with White and Blue Groups for drills and form.

WHITE

  • WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
  • Main: 300 steady (30"), 3x100 slightly faster (10"), 300 steady (30"), 3x100 same as before (10"), 6x50 hard.
  • CD: 1-on-1 with Red and Blue Groups for drills and form.

BLUE

  • WU: 100-300 swim, 50 kick, 200 drill, 50 kick, 100 swim
  • Main: 300 steady (30"), 6x50 hard (20"), 300 steady (30"), 6x50 hard (20").
  • CD: 1-on-1 with White and Red Groups for drills and form.
03 / 27
(workout)
Track
Start: 6:00 pm

When: 6:00pm

Where: Catalina Magnet High School (Pima and Dodge)

What: Track Workout

WU with 1 mile easy all together, and stretch well as a group. CD 3-4 easy laps.

RED: 10x400 "special." 1 mi tempo. Tempo is 3/4 speed, about (honest) 10km race pace.

WHITE: 7x400 "special." 1 mi tempo.

BLUE: 4x400 "special." 1mi tempo.
03 / 28
(workout)
Easy Run
Start: 6:30 am

When: 6:30am

Where: Meet at the flagpole in front of Old Main

What: Endurance Run

Everyone warm up and stretch first. Route is a follow-the-leader type of circuitous route through campus or neighboring neighborhoods.

RED 0:45 easy

WHITE 0:45 easy

BLUE Sleep in unless you missed a run earlier in the week.

(workout)
Easy ride with UA Cycling
Start: 2:30 pm

Meet up with the Cycling Team for an easy group ride. Meet at the Flagpole ready to ride at 2:30.

(workout)
Strength Swim
Start: 5:30 pm

When: 5:30pm

Where: Student Recreation Center Pool

What: Muscular Endurance Swim

RED

  • WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
  • Main: 4x 450. The 450 is (4x 50 hard, 25 very easy--work on form, ...). Make this 450 a straight swim, rest 1:00 between.
  • CD: 200 easy and more drills

WHITE

  • WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
  • Main: 4x 450. The 450 is (4x 25 hard, 50 very easy--work on form, ...). Make this 450 a straight swim, rest 1:00 between.
  • CD: 200 easy and more drills

BLUE

  • WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
  • Main: Straight swim 1500yd. Take it easy and relaxed. Try not to stop; if you need to stop, try to make it for less than 10".
  • CD: 200 easy and more drills
03 / 29
(workout)
Brick
Start: 7:00 am

Meet at: 7:00am, ready to ride at 7:15am.

Where: The church at Old Spanish Trail and Houghton.

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 out on Old Spanish trail as in the TTs. Take a right into Saguaro Nat'l Park. There is a $5 fee--if you can't swing the fee, continue out on OST and turn around on time.

Return to the cars for your run. 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 or two while on the run. Test this so that you know what workds on race day.

RED 2:00 ride or 3 loops in Saguaro Park. Effort 5 to the park, effort 8 for the loops. 0:30 run, effort 9 the first 15 mintues then easy back.

WHITE 1:30 ride or 2 loops in Saguaro Park. Effort 5 to the park, effort 8 for the loops. 0:30 run, effort 9 the first 15 mintues then easy back.

BLUE 1:30 ride or onw loop in the park, effort 6-7; 0:20 run, effort 6.
03 / 30
(workout)
Strength run
Start: 8:00 am

Meet at: 8:00am

Where: The park at River and Campbell.

What: Strength run

Run together in color groups. The first half is in the wash. Yes, in the sand. The second half is on the path. THis can be a double out and back or down in the sand, back on the path.

RED 1:15 total. 0:40 in the sand efort 6-7, 0:35 on the path @ 10k race effort

WHITE 1:00 total. 0:30 in the sand efort 6-7, 0:30 on the path @ 10k race effort

BLUE 0:50 total. 0:25 in the sand efort 6-7, 0:25 on the path @ 10k race effort.

(workout)
Skill/Drill swim
Start: 5:00 pm

When: 5:00pm

Where: Student Recreation Center Pool

What: 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 / 31
(workout)
Meeting
Start: 6:00 pm

Meeting at the Rec Center at 6pm

(workout)
Kosuke's Killer Kore Workout
Start: 7:00 pm

Arguably the hardest workout of the week.
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