Team -
 
Another pyramid build started again yesterday with the annual Ride N’ Tie. Thanks to all who participated - I hope you had as much fun as the staff did watching you. And never, ever, never - ask JF to do his Mike Tyson impersonation.
 
The intensity of the build phase will start to pick up on our weekend workouts. The distances are increasing, the tempo is picking up and more importantly - recommitment #2 is just around the corner - March 11. Thank you again and again for your dedication and discipline.
 
As our rides get longer we need to be more vigilant about our equipment. We’ve been doing a lot of spinning and for those who use the same back wheel for spinning as riding - please check your back tire. Spinning wears down the tire and can make it more prone to flatting. You might consider using a different tire for spins than for your rides. Think of this as a weekly tire changing clinic! Or you can ask your local bike shop to build a spin wheel for you to use.
 
With the longer workouts our nutrition needs become more apparent. The coaches and captains will continue to talk about this critical aspect for your Ironman training. You all should be honing down what is working for you and what isn’t.
 
A few important dates are coming up -
 
Daylight Savings Time - the clock change happens this coming weekend! Remember we spring forward an hour a week from this Saturday night.  You certainly don’t want to miss the swim workout on next Sunday!
 
March 11 - 2nd recommitment. Franny will be sending an update soon with more info. New schedules will be posted and sent out after this date.
 
March 14  - Open water swim - Gull Park - cleaner than redwood Shores and easy access to the Bay trail for a long run afterwards.
 
March 19 - 21 - Wildflower Halfway to Ironman Training Weekend. This is your halfway marker set. We’ll do the world famous (or infamous) Wildflower long course on Saturday. Saturday evening is the recruiting party - ask Coach Ann about this important aspect of the training weekend. Sunday we’ll be hosting a water stop for the Spring team as they do the run portion of the course.
 
The schedule for this week  -
 
Monday - recovery
Wednesday - swim Burgess 6:45 pm
Saturday - Ride/run brick - 3.5 hour ride (50-55 miles) followed by 30′ run.  Look for a workout provided by the captains.
 
Sunday - - 8:00 am Swim/run - Gunderson High School  - 3000 yards minimum followed by 11 mile run.
 
Going longer and longer, getting stronger and stronger -
 
Ann, Ron and Dan
 

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