Sunday, July 4, 2010

Open Water THIS WEEK!

Hi triathletes!
Great job at the brick last week. You've all made such great progress! We'll add on a bit more distance in our next brick, which will be Tuesday, July 13th at 8am (NOTE: NO BRICK on 7/6). I'm heading to Madison, Wisconsin this weekend with my team to train on the Ironman Wisconsin course, so I'm very excited! I hope you all had a great race at Bay Days today--wow, is it HOT out there--I just did the 5K in Avon Lake so I have HUGE respect for anyone running 5 miles in this heat! Happy 4th of July to all of you!
Our next workout this week will be WEDNESDAY NIGHT at 6pm at Columbia Beach in Bay Village for an OPEN WATER SWIM! Be sure you bring some water, a towel, a swim cap if you have one, and some goggles. Swim caps will be REQUIRED for SAFETY reasons for this swim. We'll stay very close to shore and you will always be able to touch the bottom. I will bring some extra swim caps for those who don't have their own. Also, bring your running shoes and some socks in case the waves are too high or the weather is not cooperating, so we can go for a little run and discuss TRANSITIONS in triathlons. A transition is when you go from one sport to another--swim to bike (T1) or bike to run (T2). There are lots of ways to practice transitions and shave off a few seconds--or even minutes!--in your race. Columbia Beach is located at the intersection of Lake and Columbia Roads. Park in the church parking lot, carefully cross the street, and meet at the top of the stairs for our swim!
We will have two people helping us with our swim: Eric Gibb and Aimee Millward. They are both very accomplished triathletes--Eric is a two-time TTT finisher (a race that includes 4 triathlons in 3 days!) as well as a two-time Ironman, and Aimee just completed Ironman St. George (Utah) this past May! They will be on hand to help out with the swim and to discuss transitions with us. Thanks, Eric and Aimee!
Have you registered for the race yet? It's time to make it official--you WILL be a triathlete! Go to this website, fill out the registration form, and you're ready to go!

Usually, I'm on the sidelines for this race, but I have decided to race with you this year! It will be my first triathlon since I had my daughter, and I am so excited that you'll get to be a part of it, too! guys are already doing the training already with your bricks and swims on Tuesdays AND your spin classes on SIGN UP! You CAN do this! :)
Here are this week's goals:
--if you are already a swimmer: you should be getting in the pool 2-3 times a week and swimming 1500-2000 yards or so a session. Warm up and cool down with a steady 4-500 yards. Then, try 2-4 400s and descend on each.
--if you are not primarily a swimmer: You should be gradually increasing your distance a bit each session, and swimming 3 times a week. It's better to get in the pool often and swim a little less each time if you are pressed for time. Swimming is 99% technique, so the more you get used to the water, the better! One lap to the other end of the pool is 25 yards. Try to swim 200 yards without stopping! Race distance is 400 yards so you want to build up to that.
--Take advantage of the Friday morning spin classes at the Ride and Workout! Or, be sure to ride your bike at least twice this week for 45-50 minutes each time. Don't forget: most of the race is on your bike, so you want to feel very comfortable on it, and also you want to have enough energy to have a good run!
--if you are already a runner: You should be building up a nice little base by now, and should include a run of at least 4-5 miles this week. Remember, the race is a 5K, so you want your body to be used to going farther than that. However, to avoid injury, don't increase your mileage more than 10% a week!
--if you are not primarily a runner: You should be running 2-3 times this week and gradually increasing your time. For example, if last week you ran or ran/walked 25 minutes as your long run, this week try to go for 30 minutes. The race is 3.1 miles so you want to work up to that distance in training.
--Recovery is very important! After a hard workout, you need to refuel your muscles to be ready for the next day. Did you know you don't have to spend crazy amounts of money on fancy recovery drinks? Studies have shown repeatedly that CHOCOLATE MILK is just as good as those fancy expensive drinks at refueling your muscles! It has the optimal balance of carbs to protein. So after a hard workout, have a glass of chocolate milk! But be sure to do it within 20 minutes or so of your workout to get the most benefit!
As always, check the blog for updates at and don't forget to make your workouts COUNT by logging them in at and earning money for your favorite charity!

Sara and Team Evotri