Meeting at the Rec Center at 6pm
Events
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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03 / 20
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:
WHITE:
BLUE:
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
Start: 7:00 am
When: 7:00am Where: Reid Park What: Easy Run ALL: 45 minutes easy run. Start: 2:30 pm
Meet up with the Cycling Team for an easy group ride. Meet at the Flagpole. 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. 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
Start: 8:00 am
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. 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. | ||
03 / 23
Start: 8:00 am
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
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03 / 25
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. 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
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. Start: 7:00 pm
When: 7:00pm Where: Student Recreation Center Pool What: Distance Tempo Swim RED
WHITE
BLUE
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03 / 27
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
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. 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. Start: 5:30 pm
When: 5:30pm Where: Student Recreation Center Pool What: Muscular Endurance Swim RED
WHITE
BLUE
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03 / 29
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
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. 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
Start: 7:00 pm
Arguably the hardest workout of the week. | ||
04 / 1
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 (race effort) on Greaswood and Starr Pass, easy on Players Club and 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: 3 loops. Regroup on Players Club Dr each time and work together/race each other on the hard sections. WHITE: 2 loops. Same instructions as RED. BLUE: 1 loops. Maintain a steady pace throughout. Start: 6:30 pm
When: 6:30pm Where: Trisports.com. Park in the rear and go in the back door. What: Indoor Trainer Sufferfest (+ 15' brick run if possible) 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. | ||
04 / 2
Start: 6:30 pm
When: 6:30am Where: Meet at the flagpole in front of Old Main with running shoes What: Brick Ride to 'A' Mtn. Transition area is the center parking lot (just past the 'Y' in the road about 1/2 way up the mtn. The workouts is: Ride 2 loops around the peak, grab running shoes, run one loop (don't go down, just stay on the peak loop. Rest up, reset Transtition, repeat. Ride back to UA as a group easy. RED: 4 cycles. Easy first bike loop, race pace 2nd bike loop and race pace run loop. WHITE: 3 cycles. Easy first bike loop, moderately hard 2nd bike loop and hard run loop. BLUE: 2 cycles. Moderate effort level. Start: 7:00 pm
When: 7:00pm Where: Student Recreation Center Pool What: Distance Tempo Swim RED
WHITE
BLUE
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