Team -

Recovery week is behind us. We’re at the base of our next pyramid. Three more weeks of increased volume, followed by a week of recovery. Our volume is still fairly light, and the intensity should stay easy. The most important thing is to be CONSISTENT. Remember, we’re making physiological changes to your body… building the base that your Ironman training will depend upon over the rest of the season.

Special thanks to Thom Downing and the trainers at FIT for donating their time and location for our strength training clinic. Now that you know HOW to do all those crazy exercises, and you know WHY, so don’t skimp on the strength training! Thom is willing to answer questions, so if you would like to contact him, you can reach him at thom@focusedtrainers.com. Or, you can check out the FIT website at http://www.focusedtrainers.com

The presentation, as well, as links to strength training videos are listed on the Resources page of our website under Iron University.

Before we get to this week’s workouts, let’s look ahead a week to November 16th. The 4th Annual IronTeam Ride & Tie! What is a Ride & Tie, you ask? It’s a high-intensity workout you’ll complete with a partner. For more details, read on!

We run/ride on a 2.5 mile flat dirt trail. The team starts together, one riding, one running. The rider will pull ahead, and eventually drop the bike (and the helmet) and start running. When the runner reaches the bike, he/she gets on the bike and starts riding, passing the runner, dropping the bike, etc. The two leap-frog each other around the trail.

At the end of each loop, the biker and runner re-join, drop the bike, and run, together, up a hill. At the top of the hill there will be a variety of tests/games/etc which require teamwork, knowledge, and skill, and provide bonus points for the team.

After 4 loops, the team crosses the finish line together. Their time and points are combined to determine the “winner”. Neat prizes will be awarded!

Teams need to share a mountain bike and helmet. The bike shouldn’t have clipless pedals since you will be riding in running shoes. It’s useful for teams to be similar height, since they’ll be sharing a bike. Costumes are encouraged, but not required. There will be “bonus” points for the best costumes.

So pick your partner and start working on a costume! If you need help getting paired up, ask your Mentor!

This is a high intensity, fun workout that is not to be missed. Be There!

Look to this week’s Captain’s Message for details on this weeks activities.

Finally, as we move head-long into the Iron-season, take a moment or two to remember why we’re here. We’re curing cancer. Think about you honorees. Get those letters out. And get those checks into Paycor!

Stay strong, go long, train well.

Your coaches,
Ann, Chris, Steve and Dan

This entry was posted on Tuesday, November 4th, 2008 at 12:19 pm and is filed under IT2009 . You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.