Hi Team -

Happy Rainy Monday :)

Congratulations on another great week of training. This past week we had track pacing pyramids, swim pyramids, and running in the rain. You all did great and have come so far and gotten so strong. You should be very proud of what you’ve accomplished both training-wise and fundraising-wise. As Franny told us yesterday, we are around $30,000! Keep up the good work!

This week, pyramid week #3, brings us … Race Week! Sunday marks our first race of the season. Whether this is your first triathlon, or your 50th, have fun, enjoy the day, learn from the experience, and dedicate your workout to all your Honorees!

Sunday’s triathlon, “The Annual Louie Triathlon”, is what we call a “B” race. Obviously your “A” race is your Ironman. All your training this season is aimed at your being ready for your “A” race. Sunday is a “B” race, which means it’s an important marker on your road to Ironman but not the focus of your season. Use Sunday to gauge your progress to this point in the season, to experiment with nutrition and hydration, to practice pacing, and to see how your body reacts under race conditions. You’ll also get the chance to meet your counterparts on the north bay Ironteam. Take some time to get to know those who you are riding and running with, they might be near you on Ironman day!

As we mentioned yesterday, take this week to plan out your nutrition (20% off at Sports Basement Tuesday), transition (we’ll talk Wednesday and send examples later in the week), and transportation (carpooling is a good idea) needs for Sunday. Be sure to bring everything and anything you might need to swim, bike, and run rain or shine in honor of Louie and all our Honorees :)

Below are the coached workouts for the week:

* Wednesday: 6:45pm Coached 2000-yd Swim @ Burgess Pool

* Sunday: 7:30am Coached Race @ Pleasant Hill Senior Center (One Santa Barbara Rd, Pleasant Hill, Ca)

All Team Annual Louie Bonpua Memorial Triathlon Reminders (see Coach Dan’s 1/14 email for more details):

- Bring 1 gallon of water to help supply the water stops
- 7:00 am - Volunteer Check-in and initial setup
- 7:30 am - Volunteer Meeting
- 7:30 am - Athlete Arrival – Transition Area Set-up
- 8:00 am - Registration & Sign-in
- 8:30 am - Athlete’s meeting
- 9:00 am - First Athletes in the pool
- 9:30 am - Aid Stations on Bike set-up and staffed
- 10:30 am - Run aid stations set-up and manned
- 12:00 - Burritos arrive
- 1:00 pm - Race Ends
- 1:15 pm - Honoring Louie and other Honorees

Going Long for Your Honorees!
- Dan, Ron, and Ann