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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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Week of March 26, 2012
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
3/26
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free
Distance: Long
Fins for tech work
3/27
  Swim
5.45am, 7am, 12noon, 7:00pm
Place: Burgess Pool
Stroke: Free
Distance: Long
Pulling for aerobic flow
  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,L3
5:45pm
Place: Burgess Pool
Coach: Tim /Kirsten
Middlefield trail, 1000m repeats @ 10k pace. + strength
3/28
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free/Breast
Distance: Short
Power, turns, air control
  Bike L1,L2,L3
9:00am
Place: Burgess Pool
Coach: Steve
Foothill to Stevens Creek Reservoir and return.
  Bike L1,L2,L3
6:00pm
Place: Holbrook-Palmer Park
Coach: Hani
Power spin, VO2 max, 30 secs - 1 min efforts.
  Bike L1,L2,L3
6:00pm
Place: Edgewood and Canada
Coach: Tim
Chase Groups starts!
  Run
6:30pm
Place: Stanford Track
295 Galvez Street
Stanford, CA
Format: Tattersols -- Women Only
Coach: Vincent Digneo
*** BACK TO BASICS. Do you believe it has been 6 weeks since the last Chuck Taylor Grove picnic bench?! Well, you may see a few of them this week...as well as some other fun.
3/29
  Swim
5.45am, 7am, 12noon, 7:00pm
Place: Burgess Pool
Stroke: Free/IM
Long, free, swim, kick, pull
Med, IM, build w/in each stroke
  Strength L1,L2,L3
6:00pm
Place: Holbrook-Palmer Park
Coach: Tim
Power Focus
3/30
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free
Distance: Short
Speed & 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!
3/31
  Swim
6:00, 7:00, 8:00am
Place: Burgess Pool
Stroke: Free/IM
Distance: Long
Free dominant IM's
  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 2. This 2 hour workout will be memorable and effective. Stay for an hour or stay for the entire time.
4/1
  Bike L3,L2
6.00am, 6.30am, 7.00am
Place: Burgess Pool
Coach: Tim
EPIC RIDE
Groups will leave Burgess at 6.00am, 6.30am and 7.00am. SAG support provided. 105 mile ride with 10,000' of climbing. Average ride time is around 8 hours.
Week of April 02, 2012
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
4/2
No workouts or events to display.
4/3
  Swim
5.45am, 7am, 12noon, 7:00pm
Place: Burgess Pool
Stroke: Free
Distance: Long
Coach: Jana
Fins for leg 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 L1,L2,L3
5:45pm
Place: Burgess Pool
Coach: Kirsten
Warm up to Stanford. Run 3 x 2km course w/ 3 min recovery between. Goal is to improve comfort & confidence @ race pace.
4/4
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free/Breast
Distance: Mid
3 x 200 free. building to max pace per 200. 3 x 100 breast, building to max pace w/in each 100
  Bike L1,L2,L3
9:00am
Place: Burgess Pool
Coach: Steve
Kings & Star loop
  Bike L1,L2,L3
6:00pm
Place: Holbrook-Palmer Park
Coach: Steve
Spin
  Bike L1,L2,L3
6:00pm
Place: Edgewood and Canada
Coach: Hani
New course format
  Run
6:30pm
Place: Stanford Track
295 Galvez Street
Stanford, CA
Format: Tattersols -- Women Only
Coach: Vincent Digneo
*** INDIAN RUNNING. Do you remember this? It's an oldie but a goodie. Followed by Laura's strength work.
4/5
  Swim
5.45am, 7am, 12noon, 7:00pm
Place: Burgess Pool
Stroke: Free/Fly
Long, free, pulling for max yds
Short, fly, slow, med & fast tempo's
  Strength L1,L2,L3
6:00pm
Place: Holbrook-Palmer Park
Coach: Steve
Regular strength
4/6
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
Hiding the weak 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!
4/7
  Swim
6:00, 7:00, 8:00am
Place: Burgess Pool
Stroke: Free
Distance: Long
Repeat 500's, old school
  Bike L1
8.30am
Place: Burgess Pool
Coach: Hani
Old Lahonda >Skyline > 84
  Bike L2,L3
8.30am
Place: Burgess Pool
Coach: Mike O
Climb Kings, down 84, climb OLH, down 84. Race efforts last 10' of each climb. 2.5-3.0 hrs.
  Bike L2
8.30am
Place: Burgess Pool
Coach: Tanja
Climb Kings, Skyline, west 84, up Old La Honda, down 84. Race efforts last 5' of each climb. 2.5-3.0 hrs.
4/8
  Run L1,L2,L3
8.30 am
Place: Burgess Pool
Easter, no run scheduled.
  Swim
7.00 am
Place: Burgess Pool
NO WORKOUTS HOLIDAY
Week of April 09, 2012
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
4/9
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free/Choice
Distance: Short
Flat out 50's.
4/10
  Swim
5.45am, 7am, 12noon, 7:00pm
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
Coach: Jana
Negative split emphasis
  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,L3
5:45pm
Place: Burgess Pool
Coach: Tim / Kirsten
Warm up to Stanford. Run 3 x 2km course w/ 2 min recovery between. Goal is to improve comfort & confidence @ race pace.
4/11
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free
Distance: Long
Pulling & breath control
  Bike L1,L2,L3
9:00am
Place: Burgess Pool
Coach: Steve
Canada Rd chase type intervals.
  Bike L1,L2,L3
6:00pm
Place: Holbrook-Palmer Park
Coach: Steve
Spin
  Bike L1,L2,L3
6:00pm
Place: Edgewood and Canada
Coach: Tim / Hani
Chase groups
  Run
6:30pm
Place: Stanford Track
295 Galvez Street
Stanford, CA
Format: Tattersols -- Women Only
Coach: Vincent Digneo
*** Coaches Marie and Vince will TEAM COACH a BOSTON MARATHON TAPER (OK, this is for a few of our athletes, not all). But you will all experience the correct practice to do within a few days of a big event. Followed by Laura's strength work -- if it is not too wet. MAKE SURE TO CHECK YOUR EMAILS AFTER 3PM IF IT IS RAINING HARD!!!
4/12
  Swim
5.45am, 7am, 12noon, 7:00pm
Place: Burgess Pool
Stroke: Free/Back
Long, free, repeat 400's, pace emphasis
Mid, back, leg emphasis
  Strength L1,L2,L3
6:00pm
Place: Holbrook-Palmer Park
Coach: Tim
Indoor Strength Session due to weather.
4/13
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free/Breast
Distance: Short
Power - pulldowns
  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!
4/14
  Swim
6:00, 7:00, 8:00am
Place: Burgess Pool
Stroke: Free/Back
Distance: Mid
Fins for threshold work
  Event L2,L3,L1
 HITS Triathlon
7.00am
Place: Napa Valley, Lake Berryessa
Coach: Tim
HITS OLYMPIC & SPRINT TRI
Team event, Diversity tour.
4/15
  Swim
7.00 am
Place: Burgess Pool
Stroke: Free
Distance: Long
Aerobic flow w/ embedded tech work
  Run L2,L3
8.30 am
Place: Woodside Elementary
Coach: Tim
Lollipop loop, fast stick on return. 25' push to finish.
Week of April 16, 2012
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
4/16
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
Speed spectrum day, all paces used.
4/17
  Swim
5.45am, 7am, 12noon, 7:00pm
Place: Burgess Pool
Stroke: Free/Choice
Distance: Short
Coach: Jana
Leg emphasis
  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,L3
5:45pm
Place: Burgess Pool
Coach: Tim / Kirsten
Warm up to Stanford. Run 4 x 2km course w/ 3 min recovery between. Best average possible w/ each run.
4/18
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: All
Distance: Mid
Blue & Gold swim meet prep.
  Bike L1,L2,L3
9:00am
Place: Burgess Pool
Coach: Steve
OLH + Kings
  Bike L1,L2,L3
6:00pm
Place: Holbrook-Palmer Park
Coach: Steve
Spin
  Bike L1,L2,L3
6:00pm
Place: Edgewood and Canada
Coach: Tim / Hani
Chase groups
  Run
6:30pm
Place: Stanford Track
295 Galvez Street
Stanford, CA
Format: Tattersols -- Women Only
Coach: Vincent Digneo
*** SHORT INTERVAL RELAYS. Followed by some good core work with Laura.
4/19
  Swim
5.45am, 7am, 12noon, 7:00pm
Place: Burgess Pool
Stroke: Free/IM
Long, free, fins for pace
Long, IM, fins for pace & technique
  Strength L1,L2,L3
6:00pm
Place: Arastradero Parking Lot
Coach: Tim
Arrive w/ running shoes, no bike. Outdoor bootcamp.
4/20
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free/Choice
Distance: Short
Relays & top speed 25's
  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!
  Combo L2,L3
8.30am
Place: Burgess Pool
Coach: Tim
Bike: Climb Pagemill, down 84
Run: To Stanford chip trail & return
4/21
  Swim
6:00, 7:00, 8:00am
Place: Burgess Pool
Stroke: Free
Distance: Mid
Pulling for max pace
  Combo L2,L3
7:00 am
Place: Burgess Pool
Coach: Tim
FEARSOME TRI
Road or offroad.
Ride to Kelly St beach, Half Moon Bay
Run to Mavericks surf break & return
Ride to Burgess
Swim 2000 yds w/ 10 pushups every 500 yds
  Combo L1
8.30am
Place: Burgess Pool
Coach: Steve
Kings Mountain > Up and Back
Swim 2000 with 10 push-ups every 500
4/22
  Swim
7.00 am
Place: Burgess Pool
Stroke: Free/Choice
Distance: Short
Power 12.5's - 50's
  Combo L1,L2,L3
8.30am
Place: Burgess Pool
Coach: Tim / Kirsten
Run: Lindenwood loop
Bike: Portola & Canada loop w/ tempo