Team,

Here are this week’s workouts:  

• Monday – Rest day.  
• Tuesday – 6:30pm 45min spin/30 min run @Sports Basement in Sunnyvale (see team website for directions).   
• Wednesday – 6:30pm Coached track at De Anza Community College (see team website for directions).   
• Thursday – 8 mile long steady distance run.
• Friday – 2500 yrd oyo swim and 4 mile hilly run (see training calendar for details).
• Saturday – 8:00 am Captains’ ride and run starting at Edgewood and Canada (see team website for directions).   Plan to be there by 7:45.  We will be rolling out at 8:00am sharp! Plan for a 3 to 3 1/2 hour ride followed by a 30 minute run. We will not have a waterstop or SAG support so plan your nutrition/hydration needs accordingly.
• Sunday – 8:00 am Coached 3500yrd swim plus 13 mile run starting at gull park in Foster City (see team website for directions).  

Weekend Nutrition Plan:  

Saturday –        

• Breakfast: Bagle and Cream Cheese
• Ride of Approx 3 hours: 3 bottles of Carbo-Pro (2 scoops=225 calories) + 1-2 packages of Shot Blocks (200 calories per pkg)
• 1/2 Hour Run: 1/2 bottle of Carbo Pro
• Recovery: 1 bottle of Endurox recovery mix.

Sunday –         

• Breakfast: Bagle and Cream Cheese
• Some water and 1 package of shot blocks after swim
• 2 Hour Run: 2 bottles of Carbo-Pro
• Recovery: 1 bottle of Endurox recovery mix.

Your Mentors, Captains, and Coaches are here to help. Please let someone on staff know if you need help or have any questions.

Go long. Go strong. Stay warm. GO TEAM!

Your Training Captains, Dan, Fairn and Jim.