VTC 2009 Member of the Year

VTC 2009 Member of the Year

Janet Lynch had a remarkable year as an endurance athlete. Her dedication and determination is what the Visalia Triathlon Club represents. Along with her 20 completed events, Janet wrote two novels in 2009 and has another one on its way in 2010. Janet is married to Tim and has one daughter named Caitlin and one son named Sean. Congrats to Janet Lynch!

Results

• Jan. 10 6 mi Dream Run
• Feb. 21 Bakersfield Half Marathon 1st place (in age division, of course)
• March 1 Blossom Trail Metric Century
• March 14 St. Pat’s 4 mi Run 2nd place PR 35.20
• April 5 Vi Tri Sprint 1st place
• April 18 Millerton Lake Sprint Tri 3rd place
• April 25 Shinzen 5 mi Run 2nd place PR 44.20
• May 2 End of the Trail Half Marathon 2nd place
• May 18 Sequoia Metric Century
• June 11-18 Cycle Tour the Italian Riviera and Ligurian Mountains
• June 20 Father’s Day 6 mi Run 2nd place
• July 4 Fourth of July Exeter 2 mi Run
• Sept. 19 Bakersfield Sprint Tri 1st place
• Sept. 26 Smokey Bear 10 K
• Sept 27 Shaver Lake Sprint Tri 2nd place
• Oct. 3 Harvest 5K Run 2nd place
• Oct. 4 Merced Long Course Tri 1st place
• October Silicon Valley Marathon
• November Fresno Half Marathon
• November Race against Hunger 5k

Wildflower

Wildflower weekend is 4/30 - 5/2 @ Lake San Antonio and they say Wildflower is like the woodstalk of Triathlon. The plan for the VTC club is to get our campsites together this year. To do so, I will be heading up one week early to secure a campsite with a fire pit, rock the new VTC banner and rope off a surrounding area for those expected. Keep me posted with who's attending and we can make arrangements for potluck staples spagetti, pancakes, gatoraid, etc. This is a family event so for those who have kids lets find out what day your racing so the day your not you can help with the anticipated VTC kids pack.

Who's in Long Course?
1.2 m Swim, 56 m Bike, 13.1 m Run
Saturday 5/1 8am
VTC members: Josh Hickey, Justin Levine

Who's in Olympic Course?
1.5k Swim, 40k Bike, 10k Run
Sunday 5/2 9:00 am
VTC members: TBD

Who's in Mountain Bike Sprint Course?
.25 m Swim, 9.7 m Bike, 2 m Run)
VTC members: TBD
Saturday 5/1 9:45am

Who's previewing the course 1 month in advance for practice?
Date TBD
VTC members: Joshua Hickey, Justin Levine

Calendar

January

• 27th: Cycle Class at CFA at 5:00 pm
• 30th: Bike Time Trial, Yokohl Valley, be ready at 8:00 am
• 31st: Run workout, at Plaza park tennis courts at 8:00 am

February

• 3rd: Weight training at CFA, 5:15 pm
• 6th: Swim at Mt. Whitney, 8:00 am
• 7th: Run, meet at “T” at Yokuhl, 8:00 am
• 10th: Cycle at CFA, 5:15 pm
• 13th: Swim at Mt. Whitney, 8:00 am
• 14th: Run, meet at Exeter tennis courts, 8:00 am
• 17th: Cycle at CFA, 5:15 pm
• 20th: Swim at Mt. Whitney, 8:00 am
• 21st: Run, meet at Plaza Park tennis courts, 8:00 am
• 24th: Club Meeting, site TBA, guest speaker Bike Technician

March

• TBD

Training

The Visalia Triathlon Club is a resource for local triathletes of all ages and abilities. From the beginner to the very competitive, we can all draw from the each other to improve our own individual results. To kick off the year, we have established a baseline for the 2010 Triathlon Season. Establishing this time trial (TT) baseline allows one to plan progressions to improve. Keep in mind, week to week continuity of speed work yields better results than going big once in a while with missed weekly workouts.

Swim

1/9/2010 Swim TT Results:
Jesse (400 – 7:53), Hazel (400 – 8:10), Mandy (400 – 7:53), Brian (400 – 6:42), Josh (800 – 12:37), Carol (800 – 14:00), Landon (800 – 13:20)

Swim Progressions:
Hazel/Mandy
Week 1: 6 x 100's on 2:30
Week 2: 8 x 100's on 2:30
Week 3: 10 x 100's on 2:30
Week 4: Easy Swim/Recovery week
Week 5: 8 x 100's on 2:20
Week 6: 10 x 100's on 2:20
Week 7: 12 x 100's on 2:20
Week 8: Easy Swim/Recovery week
Week 9: 8 x 100's on 2:15
Week 10: 10 x 100's on 2:15
Week 11: 12 x 100's on 2:15
Brian Groh
Week 1: 8 x 100's on 2:15
Week 2: 10 x 100's on 2:15
Week 3: 12 x 100's on 2:15
Week 4: Easy Swim/Recovery week
Week 5: 8 x 100's on 2:10
Week 6: 10 x 100's on 2:10
Week 7: 12 x 100's on 2:10
Week 8: Easy Swim/Recovery week
Week 9: 10 x 100's on 2:05
Week 10: 12 x 100's on 2:05
Week 11: 14 x 100's on 2:05
Landon/Carol
Week 1: 8 x 100's on 2:00
Week 2: 10 x 100's on 2:00
Week 3: 12 x 100's on 2:00
Week 4: Easy Swim/Recovery week
Week 5: 8 x 100's on 1:55
Week 6: 10 x 100's on 1:55
Week 7: 12 x 100's on 1:55
Week 8: Easy Swim/Recovery week
Week 9: 10 x 100's on 1:50
Week 10: 12 x 100's on 1:50
Week 11: 14 x 100's on 1:50
Josh
Week 1: 10 x 100's on 1:50
Week 2: 12 x 100's on 1:50
Week 3: 14 x 100's on 1:50
Week 4: Easy Swim/Recovery week
Week 5: 12 x 100's on 1:45
Week 6: 14 x 100's on 1:45
Week 7: 16 x 100's on 1:45
Week 8: Easy Swim/Recovery week
Week 9: 12 x 100's on 1:40
Week 10: 14 x 100's on 1:40
Week 11: 16 x 100's on 1:40

Bike

1/30/2010 Bike TT Results:
TBD

Bike Progressions:
Week 1: 6x1 minute high cadence
Week 2: 7x1 minute high cadence
Week 3: 8x1 minute high cadence
Week 4: 4x1 minute high cadence
Week 5: 5x2 below threshold
Week 6: 6x2 below threshold
Week 7: 7x2 below threshold
Week 8: 1 hour ez cycle
Week 9: 6x3 minute below threshold
Week 10: 7x3 minute below threshold
Week 11: 8x3 minute below threshold
Week 12: 6x1 minute high cadence
Week 13: Time Trial

Run

Run TT Results:
TBD

Run Progressions:
TBD

Nutrition

Daily Tips
· Wake up & immediately drink a glass of water
· Hydrate continuously thought the day (green tea is a good habit)
· Change from 3 square meals to 5 smaller meals to stay energized

Taper (1 week before event)
· Decrease carbs along w exercise levels

Carb Loading (2 days before event)
· Increase carbs to have a full tank of glycogen fuel stores
· Start hydrating 24 hrs prior to running

Before (2 – 4 hrs pre event)
· Coffee
· 16 oz Gatoraid
· Powerbar
· Yogurt, Banana, Toast

During (1 hr pre – during event)
· Warm up 8 oz Gatoraid & Sodium
· Chomps help your stomach not feel empty
· Aid station goal is 20 oz/hr or every 15 min 5 oz
· 1 gel for every 30 min - 1 hr

After (30 min post recovery window)
· Chocolate Milk
· Protein Bar for muscle tissue repair
· Amino acids