Team,

Congratulations to the Vineman 70.3 racers who represented the Ironteam flames very nicely yesterday. The swim was fast, the bike was beautiful and the run was, well, the run was hot.

For the Vineman Full athletes - one week of taper is done. You’ve probably noticed last week’s workouts were still pretty long, but they are getting shorter. By the end of this week, you’ll notice just how short they can get. This is an important week for you to get mentally ready for your Ironman adventure. So, if you haven’t done so already, put your race plan down on paper. It’s one thing to have it in your head, it’s another to write it down. Just the act of writing will make you think of the various aspects of your plan. Also, your race plan is the beginning of your packing plan. List everything you need, and be sure to bring it with you.

If all this seems overwhelming, don’t worry, you’re not alone. Ironman logistics are complex. If you need any help with logistics, race plans or any other questions - please ask! There is no coached track or swim workout this Wednesday so we are free to meet with folks if a group Q/A session is needed. Please let us know if anyone is interested and we can arrange a meeting place or just convene at Coach Dan’s house.

A word about Tuesday’s bike taper workout. Yes, it is miles. And yes, that is a long workout. The important part of this workout is to have a few long race-pace efforts. They don’t have to be exactly 10 miles long, but they should have some reasonable distance. And remember, this is Ironman race pace. That means, a pace you would ride for 112 miles, then run a marathon. So it SHOULD NOT BE FAST!! Nice long aerobic intervals.

Remember, rest is number one this week. No workout from here on out will make you any more fit. The workouts are for “sharpening” your fitness, keeping the muscle memory going while you rebuild your stores for race day. If you need to shorten a workout, do it. If you need to skip a workout (in favor of rest, not partying!), do it. When in doubt, err on the side of rest.

This coming weekend brings some more milestones for Ironteam.

Saturday is triple Brick for IM Canada and Louisville athletes. We’ll be at the usual place (Canada/Edgewood), we’ll do the usual routes and we will start promptly at 7 am. Weather forecast calls for sunny skies with a high of 85 - it will probably be warmer so plan for plenty of fluids. Vineman athletes are welcome to join for your 65 - 90 minute bike and 3-5 mile run.

Sunday brings 3 key events - first up is our sole athlete at IM USA in Lake Placid. Jenn Sussmann will be racing and representing Ironteam. We’ll be keeping a close eye on Ironman Live to follow Jenn’s progress throughout the day. Good luck Jenn!

Events two and three are for the rest of us. The Catfish Crawl Open Water swim at Stevens Creek reservoir. Registration is still open - http://www.usaproductions.org/events/swim-series/catfish-crawl-southbay use this coupon code for 15% off - 2009tntcoupon. Vineman folks should register for the 1.2, all others can do the 2.4. Following the swim we’ll re-group at Montclaire Elementary school (1160 St. Joseph Avenue, Los Altos, CA 94024) for our annual Louie Run. This will be a time for all of us to remember the spirit behind Ironteam - Louie Bonpua - an incredible story of determination and inspiration. It will also be a time for all of us to reflect on the season, our honorees and our journey to Ironman. North Bay team will be joining us also.

If you choose not to do the swim - meet at the school at 11:00 am.  Send off packets for Vineman athletes will be given out so don’t miss this event!.

The week’s schedule is crowded  - be sure to do the workouts appropriate for your race.

Stay strong, go long, think Iron…

Your coaches,

Chris, Ann, Steve and Dan