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« Saturday March 22, 2008 »
Sat
(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.
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