Team,

Believe it or not we’ve entered into the next phase of our Ironman training schedule - the build phase. Here are some things to know about the build-phase.

1. With the Louie tri behind us, we’re building to our next milestone.. the Halfway to Ironman weekend - March 19-21 where you’ll complete a half-ironman.

2. Workouts will get longer. Nutrition will become much more important as we build up in distance, you’ll need to fuel yourself to make it through.

3. Workouts will get more intense. We’ll start adding hills and some higher intensity runs. These will work on raising your LT and strengthening your legs

4. As the runs get longer, we’re going to incorporate some water-running into our coached workouts. This should help prevent injury. Please pick up a water belt - you can get these at sports basement, or any running store.

An important aspect of the build phase is pacing. When we give you a workout with L5 and L7, what do those exactly mean? One way to find out is to identify your Lactate Threshold heart-rate. From there we can calculate heart-rates for all your levels 1-10. The attached document gives more information on lactate threshold and heart rate.

This week we will have 3 coached workouts -

Wed - 6:45 pm - swim at Burgess

Saturday - 8:00 am start - Spinnerval Foothill College - please arrive by 7:45 to set up and be ready to go at 8:00 am. This will be a 3-3.5 hour workout. Please plan your nutrition and hydration accordingly.

Sunday - 8:00 am swim/run Gunderson - plan for a 10 mile run following the swim workout.

As always, if you have any questions, concern, or comments, contact your coaching staff!

Stay strong, go long, and build steadily…

Your coaches,

Ann, Ron and Dan

This entry was posted on Monday, February 8th, 2010 at 7:34 pm and is filed under IT2010 . 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.