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