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Plan Ahead

  • Check out our latest Athlete of the Month Paul Buttery.
  • See the profiles on our Triathletes of the Year Claire Mancini and Bob Carlin.
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  • Please fill in the Team Races that you are planning to participate in.

Workout Schedule

Tri Team Workouts Level 1 Workouts

Swims Runs Bike Spin Combo Strength Events Other

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Week of July 28, 2014
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
7/28
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Mid
Max yardage day
  Spin
6:00pm
Place: Burgess Pool
Coach: Melissa
High cadence spin
Core
7/29
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free / Back
Distance: Mid
Fins for long wall push-offs
  Run
6:10am
Dur: 40-80min or 4-6mi
Place: Terminal Blvd./San Antonio Road Entrance Mountain View, CA
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
Meet in the parking area on Terminal Blvd off San Antonio Road. (see directions below) - Out and back run on the Adobe Creek Loop Trail - HEADLAMPS REQUIRED!!!...... Directions from 101: - Exit @ San Antonio Road NORTH exit. - Loop back over the freeway and merge onto San Antonio Road driving EAST. - San Antonio Road turns RIGHT and becomes Terminal Blvd. - Parking lot is at the end of the block.
  Run
6.00pm
Place: Burgess Pool
Coach: Tim
Track "3 Station" workout

  Strength
6.00pm
Place: Burgess Pool
Coach: Steve
Spintensity
Spin & endurance
7/30
  Swim
5:45am, 7.00am and 12noon
Place: Burgess Pool
Stroke: Free/IM
Distance: Short
Broken swims to keep output high
  Bike
6:15pm
Place: Edgewood and Canada
Coach: Ian "White Lightning" Hersey
Chase Groups. 6.15 start. Individual time trial format
  Run
6:30pm
Place: Cobb Track and Angell Field, Stanford
Format: Tattersols -- Women Only
Coach: Dena Evans
*** A DENA PRACTICE! Coach Dena will be leading this week's practice from Stanford. If the weather permits, we'll finish it with core work with Coach Laura.
7/31
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/ Breast
Distance: Long/Mid
Long, free, 1650 + 100's repeats
Mid, breast, leg focus
  Run
5.00pm
Place: Burgess Pool
Coach: Group led
***TEMPO RUN***
Horseshoe Loop, 1 - 3 x
  Strength
6:00pm
Place: Burgess Pool
Coach: Steve
Spintensity
Spin & endurance
8/1
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Mid
Starting fast & finishing slow
  Run
6:10am
Dur: 60-80min or 5-6mi
Place: Alpine Road @ Portola Road -- Meet in the small park near the hardware store.
112 Portola Road
Portola Valley, CA

Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
~50% Very EZ WU (warm up). The second half should be Half Marathon TEMPO or recovery. ***** HEADLAMPS REQUIRED!
8/2
  Swim
6.00am, 7.00am, 8.00am
Place: Burgess Pool
Stroke: Free
Distance: Long
Pulling for strength, different sized paddles, different grips
  Bike
8.30 am
Place: Burgess Pool
Coach: Tim, Tanja
***ENDURANCE BUILDER ***
Long: Up Kings, down 84, Hwy 1, Gazos, Pescadero, 84.
Short: Up Kings, down 84, Stage, Pescadero, 84.
8/3
  Swim
7.00am
Place: Burgess Pool
Stroke: Free/ IM
Distance: Mid
Strong 200 free, comfortable 2 x 100 IM
  Run
8.30 am
Place: Woodside Elementary
Coach: Tim, Mike
***ENDURANCE RUN***
Up Deans, Chinquapin, Skyline, Crystal, Richards. 2 hour hilly, mod int.
Week of August 04, 2014
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
8/4
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Back
Distance: Mid
Kick to drill to swim to sprint progressions
  Spin
6:00pm
Place: Burgess Pool
Coach: Melissa
High cadence spin
Core
8/5
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free
Distance: Long
Pulling for speed
  Run
6:10am
Dur: 40-80min or 4-6mi
Place: Terminal Blvd./San Antonio Road Entrance Mountain View, CA
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
Meet in the parking area on Terminal Blvd off San Antonio Road. (see directions below) - Out and back run on the Adobe Creek Loop Trail - HEADLAMPS REQUIRED!!!...... Directions from 101: - Exit @ San Antonio Road NORTH exit. - Loop back over the freeway and merge onto San Antonio Road driving EAST. - San Antonio Road turns RIGHT and becomes Terminal Blvd. - Parking lot is at the end of the block.
  Run
6.00pm
Place: Burgess Pool
Coach: Tim
Triple groups
1. Cross country
2. 400's
3. 200's
  Strength
6.00pm
Place: Burgess Pool
Coach: Steve
Spintensity
Spin & endurance
8/6
  Swim
5:45am, 7.00am and 12noon
Place: Burgess Pool
Stroke: Free
Distance: Short
Triple day
3 x 100, 3 x 75, 3 x 50, 3 x 25
  Bike
6:15pm
Place: Edgewood and Canada
Coach: Mike
Chase Groups. 6.15 start
  Run
6:30pm
Place: Chip Trail, Stanford
Format: Tattersols -- Women Only
Coach: Vincent Digneo
*** MODERATE 400m INTERVALS ON THE CHIP TRAIL. We'll start with warm up and very likely end up on the Chip Trail. If you are late, look for us at the there -- no matter what, meet at the track!
8/7
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/ Breast
Distance: Long/Mid
Long, free, 3 x 1000 straight & broken
Mid, breast, pull-down focus
  Run
5.00pm
Place: Burgess Pool
Coach: Group led
***TEMPO RUN***
Horseshoe Loop, 1 - 3 x
  Strength
6:00pm
Place: Burgess Pool
Coach: Steve
Spintensity
Spin & endurance
8/8
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Fly
Distance: Short
Power sprints, 12.5 - 25 yds
  Run
6:10am
Dur: 60-80min or 5-6mi
Place: Alpine Road @ Portola Road -- Meet in the small park near the hardware store.
112 Portola Road
Portola Valley, CA

Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
~50% Very EZ WU (warm up). The second half should be Half Marathon TEMPO or recovery. ***** HEADLAMPS REQUIRED!
8/9
  Swim
6.00am, 7.00am, 8.00am
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
200 free, 150 IM. Repeating
  Bike
8.30 am
Place: Burgess Pool
Coach: Mike I, Tanja
***IM & HALF TEMPO RIDE ***
Long: OLH, San Gregorio, Tunitas.
Short: OLH, San Gregorio, return 84.
8/10
  Swim
7.00am
Place: Burgess Pool
Stroke: Free
Distance: Long
400's & 600's, plain & simple
  Run
8.30 am
Place: Woodside Elementary
Coach: Group Led
***IM & HALF TEMPO RUN***
Holding pace, Canada Rd out & back. Work on holding race tempo after warm up. 60-110 mins.
Week of August 11, 2014
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
8/11
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Fly
Distance: Short
Repeat 25's & 50's w/ kick emphasis
  Spin
6:00pm
Place: Burgess Pool
Coach: Melissa
High cadence spin
Core
8/12
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/Breast
Distance: Mid
Slow hands & fast feet
  Run
6:10am
Dur: 40-80min or 4-6mi
Place: Terminal Blvd./San Antonio Road Entrance Mountain View, CA
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
Meet in the parking area on Terminal Blvd off San Antonio Road. (see directions below) - Out and back run on the Adobe Creek Loop Trail - HEADLAMPS REQUIRED!!!...... Directions from 101: - Exit @ San Antonio Road NORTH exit. - Loop back over the freeway and merge onto San Antonio Road driving EAST. - San Antonio Road turns RIGHT and becomes Terminal Blvd. - Parking lot is at the end of the block.
  Run
6.00pm
Place: Burgess Pool
Coach: Tim
Triple groups
1. 800's
2. 400's
3. 100's
  Strength
6.00pm
Place: Burgess Pool
Coach: Steve
Spintensity
Spin & endurance
8/13
  Swim
5:45am, 7.00am and 12noon
Place: Burgess Pool
Stroke: Free
Distance: Mid
200 repeats w/ kick segments
  Bike
6:15pm
Place: Edgewood and Canada
Coach: Mike
Chase Groups. 6.15 start. Solo chase
  Run
6:30pm
Place: Cobb Track and Angell Field, Stanford
Format: Tattersols -- Women Only
Coach: Ken Wilner
*** PRACTICE with KEN WILNER! This week's practice will be lead long-time Tattersols friend, physical therapist, and world-class coach, Ken. Ken is one of the most knowledgeable coaches in the business and we are lucky to have him join our coaching ranks in 2014. Don't miss it!
8/14
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/ Back
Distance: Long/Long
Long, free, pacing 250's & 500's
Mid, back, fins for aerobic flow
  Run
5.00pm
Place: Burgess Pool
Coach: Group led
***TEMPO RUN***
Horseshoe Loop, 1 - 3 x
  Strength
6:00pm
Place: Burgess Pool
Coach: Steve
Spintensity
Spin & endurance
8/15
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
Technique, drills, kick
  Run
6:10am
Dur: 60-80min or 5-6mi
Place: Alpine Road @ Portola Road -- Meet in the small park near the hardware store.
112 Portola Road
Portola Valley, CA

Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
~50% Very EZ WU (warm up). The second half should be Half Marathon TEMPO or recovery. ***** HEADLAMPS REQUIRED!
8/16
  Swim
6.00am, 7.00am, 8.00am
Place: Burgess Pool
Stroke: Free
Distance: Long
Short kicks mixed w/ long free swims
  Bike
8.30 am
Place: Burgess Pool
Coach: Tim, Tanja
***SPEED COMBO ***
Bike: Inside Huddart Park, hill repeats
Run: Richard Rd repeats
8/17
  Swim
7.00am
Place: Burgess Pool
Stroke: Free/Fly/Breast
Distance: Short
Long uw wall focus
  Run
8.30 am
Place: Geng Road
Coach: Tim, Kirsten
***SPEED FOCUS***
60 - 90 min w/ 6 x 4' 10k intensity efforts on 2' recovery.
Week of August 18, 2014
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
8/18
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Long
Repeat 300's
  Spin
6:00pm
Place: Burgess Pool
Coach: Melissa
High cadence spin
Core
8/19
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/Fly
Distance: Short
Technique focus
  Run
6.00pm
Place: Burgess Pool
Coach: Tim
Triple groups
1. Miles
2. 800's
3. 50's
  Strength
6.00pm
Place: Burgess Pool
Coach: Steve
Spintensity
Spin & endurance
8/20
  Swim
5:45am, 7.00am and 12noon
Place: Burgess Pool
Stroke: Free
Distance: Mid
Pacing & pyramids
  Bike
6:15pm
Place: Edgewood and Canada
Coach: Mike
Chase Groups. 6.15 start
8/21
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/ IM
Distance: Long/Mid
Long, free, pulling for flow
Mid, IM, transition emphasis
  Run
5.00pm
Place: Burgess Pool
Coach: Group led
***TEMPO RUN***
Horseshoe Loop, 1 - 3 x
  Strength
6:00pm
Place: Burgess Pool
Coach: Steve
Spintensity
Spin & endurance
8/22
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Breast
Distance: Short
Power bursts & relays
8/23
  Swim
6.00am, 7.00am, 8.00am
Place: Burgess Pool
Stroke: Free/Back
Distance: Mid
Separate & mixed pyramids
  Bike
8.30 am
Place: Burgess Pool
Coach: Ian "White Lightning" Hersey, Tanja
***TOURING DAY ***
Long: OLH, San Gregorio, Hwy 1, HMB, Higigns Purissima, Lobitos, Tunitas, Kings
Short: OLH, San Gregorio, Hwy 1, HMB, Hwy 1, Tunitas, Kings
Low intensity with food stop in HMB.
8/24
  Swim
7.00am
Place: Burgess Pool
Stroke: Free
Distance: Long
Pulling for power
  Run
8.30 am
***NO TEAM RUN***
Challenge Penticton