Team -
 
Week 35. Wow - it seems like a just a little while ago we were starting this Ironteam journey. Each of you have made tremendous progress. That was evident during yesterday’s double/triple brick. Everyone had success with their nutrition/hydration strategy and especially with pacing. All finished saying you could do another brick if needed (but please don’t add one!). That is a testament to your training, your discipline, your commitment and your focus. Congratulations on completing yet another milestone in your Ironman season. You should feel very proud and very confident. Canada and Louisville folks will get your chance at the triple brick in a few weeks.
 
This coming weekend brings yet another milestone. The “mental toughness” 100 mile bike ride. On Ironman day you will be racing with 900 - 2000 of your closest friends. At times it will seem very congested and at other times it will seem very lonely. Especially on the bike. The bike start will be exciting - you just completed an Ironman swim! The adrenaline will be flowing and you’ll see friends and family cheering you on! But once you leave T1 the race will start to spread out. You’ll see other riders but soon you will be on your own. This is when you look back to the mental toughness ride and remember how prepared you are for this day. Saturday’s mental toughness ride needs to be done as a solo effort or with fewer than 4 people in the group. No drafting, minimal stopping and vary the terrain. Minimize the hills (no Metcalf or Tunitas!) - multiple loops of flat to rolling hills works well. Multiple loops will allow you access to your car for replenishing supplies. If you need a route  - check with one of the coaches.
 
Coached workouts this week -
 
Wednesday - 6:30 pm sharp start - Stevens County Reservoir dam - hill repeats on Mt Eden!
 
Sunday - 8:00 am Gunderson for a long swim followed by a long run - 15 miles for Vineman, 17 for Canada/Louisville.
 
There are 2 schedule changes in the race phase calendar -
 
Saturday July 3 is a bike run brick - 75 mile ride and 10 mile run not 10 minute. Your captains are preparing a great bike route and easy run for this workout.
Sunday July 11 - swim/run brick will be at Aquatic Park in San Francisco - a beautiful place to swim and an even more beautiful place to run.
 
More details on both workouts will be provided as we get closer to them.
 
Stay thirsty my friends -
 
Ann, Ron and Dan