Team,

With this week’s “Immersion Week” schedule, we coaches threw a lot of challenges in your path:  Spin sprints, burpees, stretch bands, fire hydrants, new hills on the bike and some pool core strength.  You took it all in stride and came out smiling.  You’re making great progress, and we’re extremely proud of your accomplishments.
 
This Tuesday evening (Jan. 12) will be our Iron University on Nutrition. The following will be presented by grad students in the nutrition program at San Jose State -
 
“Better, Faster, Stronger: Performance Nutrition”
 
Factors affecting Performance
Benefits of Nutrition
The Big Picture
    An overview of nutrition guidelines
The Basics of Sports Nutrition
    The role of fats, carbohydrates and protein in performance
Daily Sports Nutrition
    Specific guidelines before, during, and after events and training to maximize performance
Hydration
 
We’ll start promptly at 6:30 with a core strength and stretching session. Please bring your run gear, a yoga mat or towel and hydration. The Nutrition talk will begin at 7:00 pm and be about an hour.
 
You’ve heard us talking about the annual Louie Tri coming up on Jan. 24. This will be held at the Pleasant Hill Senior Center in Pleasant Hill. Look for a specific Louie Tri email this week with more details and information. There are plenty of opportunities for volunteers so your friends and family can participate also!
 
This week’s coached workouts are -

Tuesday - 6:30 PM strength and Nutrition clinic at Sports Basement in Sunnyvale.
 
Saturday - 5:30 PM - Ironteam party! Look for the evite and details from our mentors.
 
Sunday - 8:00 am Gunderson HS - swim/run - plan for a 2500 yard swim followed by a 60′ run - and of course some core strength!
 
Thanks again for a great training weekend.
 
Going long for a cure -
Ann, Ron and Dan

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