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  • May 25-27: Russian River Tour This is a great three days of riding with spectacular scenery, and wonderful meals!
  • June 6: Splash & Dash Summer evening. Take advantage of these great events.
  • June 16: Reservoir Tri Club Championship. Sprint & Olympic. Time to represent.
  • Jun 23: Splash & Dash at Stevens Creek. Swim and run event with lots of distance options.

Workout Schedule

Tri Team Workouts Level 1 Workouts

Swims Runs Bike Spin Combo Strength Events Other

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<< Back 4 wks < Back one wk This Week Forward 1 wk > Forward 4 wks >>
Week of February 27, 2012
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
2/27
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free
Distance: Mid
Coach: Tim
Pulling for max yards.
2/28
  Swim
5.45am, 7am, 12noon, 7:00pm
Place: Burgess Pool
Stroke: Free/Back
Distance: Long
Fins - leg work, rest the arms.
  Run
6:10am
Dur: 40-80min or 4-6mi
Place: Baylands Trail
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
Meet at the Baylands Athletic Center (AKA Baseball Diamond) on Geng Road off Embarcadero Road (see directions below) - The loop is approx. one hour - HEADLAMPS REQUIRED!!!...... Directions: Traveling on 101 - Take the Embarcadero Road Exit east and travel towards the Bay. - The first intersection will be East Bayshore Road - Pass through that light and get in the left hand turn lane - Turn left on Geng Road and drive to the parking lot by the baseball diamond - And yes, there are bathrooms
  Run L1,L2
5:45 pm
Place: Burgess Pool
Coach: Hani
5k Baseline at M&A track
200 Race Pace
400 Recovery
  Run L3
5:45pm
Place: Burgess Pool
Coach: Tim
DeCastella 5K- Pre Season Data. Straight 5000 meters done as: 200 float, then 400 strong x8
2/29
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free
Distance: Long
Yardage top up.
  Bike L1,L2,L3
9:00am
Place: Burgess Pool
Coach: Tim
Climb Pagemill, down Moody.
  Bike L1,L2,L3
6:00pm
Place: Holbrook-Palmer Park
Coach: Hani
High intensity spin with stretching.
  Run
6:30pm
Place: Stanford Track
295 Galvez Street
Stanford, CA
Format: Tattersols -- Women Only
Coach: Vincent Digneo
*** SHORT INTERVALS w/RECOVERY. This Wednesday we'll focus on getting everyone ready for Jenny's Light 5K and Napa Marathon. It's a good night to taper.
3/1
  Swim
5.45am, 7am, 12noon, 7:00pm
Place: Burgess Pool
Stroke: Free/Breast
Long, Free, embedded tech & drills, recovery level.
Short, breast, long glide, body alignment
  Strength L1,L2,L3
6:00pm
Place: Holbrook-Palmer Park
Coach: Tim
Power theme
3/2
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Choice
Distance: Short
Drills + kicking + recovery
  Run
6:10am
Dur: 60-80min or 5-6mi
Place: Rosotti/Alpine Inn
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!
3/3
  Swim
6:00, 7:00, 8:00am
Place: Burgess Pool
Stroke: Free
Distance: Mid
Distance per stroke + balance work
  Bike L2
8.30am
Place: Burgess Pool
Coach: Tanja
Recovery Ride - Saratoga Bakery Ride - Foothill, Mt. Pierce, Mt. Eden, S. Saratoga-Sunnyvale Ave., Prospect Rd., Stelling Rd., McClellan, Foothill.
2.5 hr.
  Bike L3
8.30am
Place: Burgess Pool
Coach: Tim
EPIC RIDE PREP. Triple mountain climb day
Up Pagemill, down Pagemill, up OLH, down 84, up Kings, down Kings.
  Bike L1
8.30am
Place: Burgess Pool
Coach: Hani
Recovery Ride - Foothill>Stevens Canyon
1.5 hr.
3/4
  Swim
7.00 am
Place: Burgess Pool
Stroke: Choice
Distance: Short
Kicking, drilling, resting & relaxing
  Clinic
 MTB - Basics
10:00am
Place: Arastradero Parking Lot
Coach: Hani Juha
Learn MTB braking, cornering, and climbing. Essential skills to be safe on a mountain bike
  Run L2,L3
8:30am
Place: Windy Hill
Coach: Tim
Hams Gulch and Razorback Ridge loop. 90'.
  Run L2,L1
8:30am
Place: Windy Hill
Coach: Kirsten
Hams Gulch and Razorback Ridge loop. 70'.
  Competition
 Jenny's Light 5K
10:00am
Place: Vasona Park Los Gatos, CA
Format: Tattersols -- Women Only
Coach: Dena Evans
*** TEAM RACE!!! JENNY'S LIGHT 5K. Very scenic, mostly flat & fast 5k & 10K courses - 10am start time · Starts/finishes at Gateway Pavilion (near main park entrance off Blossom Hill Rd.) · 5k - $25 entry fee before Feb 19, $30 Feb 20-Mar 3, $40 race day · 10K - $30 entry fee before Feb 19, $35 Feb 20-Mar 3, $45 race day · Awards to top finishers in age groups + top baby joggers. Walkers welcome too! · Kids 1K Fun Run…ages 1 -12, $10, start time 9:40am · Interested in volunteering or sponsoring this event, please contact beckyglavelle@gmail.com · REGISTER TODAY at www.jennyslight.org **All proceeds go directly to Jenny’s Light**
Week of March 05, 2012
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
3/5
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free/Fly
Distance: Short
Coach: Tim
10x50 free
20x25 fly
3/6
  Swim
5.45am, 7am, 12noon, 7:00pm
Place: Burgess Pool
Stroke: Free
Distance: Mid
Fins for speed
  Run
6:10am
Dur: 40-80min or 4-6mi
Place: Baylands Trail
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
Meet at the Baylands Athletic Center (AKA Baseball Diamond) on Geng Road off Embarcadero Road (see directions below) - The loop is approx. one hour - HEADLAMPS REQUIRED!!!...... Directions: Traveling on 101 - Take the Embarcadero Road Exit east and travel towards the Bay. - The first intersection will be East Bayshore Road - Pass through that light and get in the left hand turn lane - Turn left on Geng Road and drive to the parking lot by the baseball diamond - And yes, there are bathrooms
  Run L2,L3
5:45pm
Place: Burgess Pool
Coach: Tim
Cutdown pyramid + strength.
  Run L1
5:45pm
Place: Burgess Pool
Coach: Kirsten
Cutdown pyramid + strength.
3/7
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free/Choice
Distance: Short
Leg emphasis
  Bike L1,L2,L3
9:00am
Place: Burgess Pool
Coach: Steve
Moody Rd, Arastradero, Portola loop, short & strong climbs.
  Bike L1,L2,L3
6:00pm
Place: Holbrook-Palmer Park
Coach: Steve
High intensity spin with stretching.
  Run
6:30pm
Place: Stanford Track
295 Galvez Street
Stanford, CA
Format: Tattersols -- Women Only
Coach: Marie Earl
*** MIXED, PLANNED RECOVERY. This Wednesday there are no barriers. We'll have a fun theme and focus on recovery after all the races the past weekend. No excuses for not showing up this week.
3/8
  Swim
5.45am, 7am, 12noon, 7:00pm
Place: Burgess Pool
Stroke: Free/Back
Long, free, repeat 500's
Medium, back, hand placement, 50's-200's.
  Strength L1,L2,L3
6:00pm
Place: Holbrook-Palmer Park
Coach: Tim
Core Focus
3/9
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free/breast
Distance: Mid
Power & relays
  Run
6:10am
Dur: 60-80min or 5-6mi
Place: Rosotti/Alpine Inn
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!
3/10
  Swim
6:00, 7:00, 8:00am
Place: Burgess Pool
Stroke: Free
Distance: Long
Pulling for power
  Bike L3
8.30am
Place: Burgess Pool
SOLVANG CENTURY or Local Metric Century Old LaHonda-84-San Gregorio-Stage- Hiway 1-Higgins-Purissima, Verde, Lobitas, Tunitas.
  Bike L1
8.30am
Place: Burgess Pool
Coach: Steve
Alpine> Portola> La Honda > 84
2.5 hr.
  Bike L2
8.30am
Place: Burgess Pool
Coach: Tanja
Burgess, OLH, West 84 to sunny San Gregorio & back
4.0 hr.
3/11
  Swim
7.00 am
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
200's free decreasing, 100's IM decreasing
  Run L2,L3
8:30am
Place: Geng Road
Coach: Tim
Baylands Park. Out & back 90'. 2' + 3' + 4' pick ups. 2-3 x
  Run L2,L1
8:30am
Place: Geng Road
Coach: Kirsten
Baylands Park. Out & back 90'. 2' + 3' + 4' pick ups. 2-3 x
Week of March 12, 2012
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
3/12
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free
Distance: Long
Coach: Tim
Repeat 400's, distance swimmers delight.
3/13
  Swim
5.45am, 7am, 12noon, 7:00pm
Place: Burgess Pool
Stroke: Free/Breast
Distance: Short
Front end stroke tech work
  Run
6:10am
Dur: 40-80min or 4-6mi
Place: Baylands Trail
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
Meet at the Baylands Athletic Center (AKA Baseball Diamond) on Geng Road off Embarcadero Road (see directions below) - The loop is approx. one hour - HEADLAMPS REQUIRED!!!...... Directions: Traveling on 101 - Take the Embarcadero Road Exit east and travel towards the Bay. - The first intersection will be East Bayshore Road - Pass through that light and get in the left hand turn lane - Turn left on Geng Road and drive to the parking lot by the baseball diamond - And yes, there are bathrooms
  Run L2,L3
5:45pm
Place: Burgess Pool
Coach: Tim
Alma trail, flat 1000m repeats @ 10k pace. + strength
  Run L1
5:45pm
Place: Burgess Pool
Coach: Hani
Alma trail, flat 1000m repeats @ 10k pace. + strength
3/14
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free
Distance: Mid
Pulling @ threshold
  Bike L1,L2,L3
9:00am
Place: Burgess Pool
Coach: Steve
Canada Rd, 2' above race pace efforts
  Run
6:30pm
Place: Stanford Track
295 Galvez Street
Stanford, CA
Format: Tattersols -- Women Only
Coach: Vincent Digneo
*** SHORT INTERVALS w/RECOVERY. It's still March, athletes. Time to get your foot speed (that's cadence) going. We'll do some drills to get it in your heads and then use your heads to do some short intervals -- with recovery.
3/15
  Swim
5.45am, 7am, 12noon, 7:00pm
Place: Burgess Pool
Stroke: Free/Breast
Long, free, swim, kick, pull
Long, IM, breastroke focus
  Strength L1,L2,L3
6:00pm
Place: Holbrook-Palmer Park
Coach: Tim
Aerobic Focus
3/16
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free/fly
Distance: Short
Fins for speed & streamlines
  Run
6:10am
Dur: 60-80min or 5-6mi
Place: Rosotti/Alpine Inn
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!
3/17
  Competition
 RINCONDA MEET
Distance:
  Swim
6:00, 7:00, 8:00am
Place: Burgess Pool
Stroke: Varied
Distance: Short-Long
Swim meet simulation during workout
  Combo L1,L2,L3
8.30am
Place: Holbrook-Palmer Park
Coach: Steve
The threat of rain has brought us to schedule this workout indoors. Bring your bike, trainer, towel, fluids and calories for a 40 minute spin followed by a 20 minute run x 3. This 3 hour workout will be memorable and effective. Stay for an hour or stay for the entire time.
3/18
  Swim
7.00 am
Place: Burgess Pool
Stroke: Free
Distance: Long
Aerobic base maintenance
  Run L2,L3
8:30am
Place: Woodside Elementary
Coach: Tim
Lollipop loop. Fast stick on the return trip.
  Run L2,L1
8:30am
Place: Woodside Elementary
Coach: Hani
Lollipop loop. Fast stick on the return trip.
Week of March 19, 2012
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
3/19
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free/Breast
Distance: Short
Power 12.5's - 50's
3/20
  Swim
5.45am, 7am, 12noon, 7:00pm
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
200's all day long
  Run
6:10am
Dur: 40-80min or 4-6mi
Place: Baylands Trail
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
Meet at the Baylands Athletic Center (AKA Baseball Diamond) on Geng Road off Embarcadero Road (see directions below) - The loop is approx. one hour - HEADLAMPS REQUIRED!!!...... Directions: Traveling on 101 - Take the Embarcadero Road Exit east and travel towards the Bay. - The first intersection will be East Bayshore Road - Pass through that light and get in the left hand turn lane - Turn left on Geng Road and drive to the parking lot by the baseball diamond - And yes, there are bathrooms
  Run L2,L3
5:45pm
Place: Burgess Pool
Coach: Tim
Oak Creek trail, flat soft surface, 1000m repeats @ 10k pace. + strength
  Run L1
5:45pm
Place: Burgess Pool
Coach: Hani
Oak Creek trail, flat soft surface, 1000m repeats @ 10k pace. + strength
3/21
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free
Distance: Long
Pacing & rhythm
  Bike L1,L2,L3
9:00am
Place: Burgess Pool
Coach: Steve
Climb Kings, Star Hill loop, descend Kings.
  Event L1,L2,L3
 Bike
6:00pm
Place: FLEET FEET - MENLO PARK
EPIC SHOE NITE @ Fleet Feet 6pm - 8pm
  Run
6:30pm
Place: Stanford Track
295 Galvez Street
Stanford, CA
Format: Tattersols -- Women Only
Coach: Vincent Digneo
*** SHORT INTERVALS w/RECOVERY. Yes, for real this time. Vince is back and we will return to our Spring Training. It's time to get your foot speed (that's cadence) going. We'll do some drills to get it in your heads and then use your heads to do some short intervals -- with recovery. And, of course, Laura's strength work to finish.
3/22
  Swim
5.45am, 7am, 12noon, 7:00pm
Place: Burgess Pool
Stroke: Free/Fly
Long, free, fins for max yards
Short, fly, fins for tech work
  Strength L1,L2,L3
6:00pm
Place: Holbrook-Palmer Park
Coach: Tim
Balance Focus
3/23
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free
Distance: Mid
Pulling for dist. per stroke
  Run
6:10am
Dur: 60-80min or 5-6mi
Place: Rosotti/Alpine Inn
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!
3/24
  Swim
6:00, 7:00, 8:00am
Place: Burgess Pool
Stroke: Free/choice
Distance: Short
VO2 max efforts
3/25
  Swim
7.00 am
Place: Burgess Pool
Stroke: Free/Choice
Distance: Mid
1:2, 1 part work to 2 parts rest
  Run L2,L3
8:30am
Place: Parking Lot across from Oracle
Coach: Tim
Flat run, 5-10 miles. Recovery run.
  Run L2,L1
8:30am
Place: Parking Lot across from Oracle
Coach: Hani
Flat run, 5-10 miles. Recovery run.