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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 April 30, 2012
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
4/30
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free/Fly
Distance: Short
Fast but short bursts of fly
5/1
  Swim
5.45am, 7am, 12noon, 7:00pm
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
Repeats with long and short rest intervals
  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: Woodside Elementary
Coach: Tim / Kirsten
hill efforts and flat race efforts over a circuit course
5/2
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free
Distance: Long
Pulling for flow and power
  Bike L1,L2,L3
9:00am
Place: Burgess Pool
Coach: Steve
Hill climbing
  Bike L1,L2,L3
6:00pm
Place: Edgewood and Canada
Coach: Hani Juha
Chase groups
  Run
6:30pm
Place: Stanford Track
295 Galvez Street
Stanford, CA
Format: Tattersols -- Women Only
Coach: Dena Evans
*** LONGER INTERVAL RELAYS. Let's used what we've learned over the last 3 weeks to go a little farther, faster. Followed by some good core work with Laura.
5/3
  Swim
5.45am, 7am, 12noon, 7:00pm
Place: Burgess Pool
Split Pool Long Free-paced beginnings and finishes with broken middles Short Breast-double pull-downs and double kicks
  Strength L1,L2,L3
No workout available. Coaches are at Wildflower weekend, will resume next Thursday.
5/4
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free/Fly
Focus: Fins for Fun!
Distance: Short
  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!
5/5
  Swim
6:00, 7:00, 8:00am
Place: Burgess Pool
Stroke: Free
Focus: Repeat 200's with decreasing rest
Distance: Mid
  Event
 Wildflower Half Ironman
8:00am
30th Annual Wildflower Triathlon Festival, Lake San Antonio
  Bike L2,L3
8.30am
Place: Burgess Pool
Coach: Hani, Tanja
**Climbing Day** Strength work is the focus, not speed. Up Kings and Star Hill loop-Down Kings, Up Old LaHonda-Down 84-Portola loop and in. Climb Kings mostly seated and then climb Old LaHonda mostly standing
  Bike L1
8.30am
Place: Burgess Pool
Coach: Hani, Tanja
**Climbing Day** Strength work is the focus, not speed. Up Kings and Star Hill loop-Down Kings. Climb the bottom half of Kings seated and then climb the top half of Kings mostly standing.
5/6
  Swim
7.00 am
Place: Burgess Pool
Stroke: Free
Distance: Long
Aerobic flow with tech work embedded
  Event
 Wildflower Olympic Triathlon
8:00am
30th Annual Wildflower Triathlon Festival, Lake San Antonio
  Run L2,L3,L1
8.30 am
Place: Sawyer Camp Trail - South Entrance
Coach: Tim / Kirsten
8-10 mile flat effort. 2-3 miles @10K pace within the middle of the run. Restful pace between mile and/or half mile strong efforts
Week of May 07, 2012
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
5/7
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
Build-ups and Cut-Downs
5/8
  Swim
5.45am, 7am, 12noon, 7:00pm
Place: Burgess Pool
Stroke: Free/fly
Distance: Short
Fins for a speed assist
  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
  Combo L1,L2,L3
5:45pm
Place: Burgess Pool
Coach: Tim / Kirsten
New spin bike night. We will have a workout that will include time on our new power meter spin bikes followed by short fast runs. Spin/Run/Spin/Run. It will be exciting, intense, and dynamic. Not necessary to bring your cycling shoes, can be done in your running shoes. Wear tri shorts for the most comfort. If you bring cycling shoes only SPD's fit. We only have 15 bikes so first come, first served!
5/9
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free
Distance: Mid
Distance per stroke & leg emphasis
  Bike L1,L2,L3
9:00am
Place: Burgess Pool
Coach: Steve
Flat pace work on Canada.
  Bike L1,L2,L3
6:00pm
Place: Edgewood and Canada
Coach: Tim Sheeper
Chase groups
  Run
6:30pm
Place: Stanford Track
295 Galvez Street
Stanford, CA
Format: Tattersols -- Women Only
Coach: Vincent Digneo
*** BACK TO BASICS. We may end up visiting our old friend Chuck Taylor (Grove) -- just to see how well we've held on to our strength. But, guaranteed, you will see strength.
5/10
  Swim
5.45am, 7am, 12noon, 7:00pm
Place: Burgess Pool
Long, free, pulling for pace
Mid, IM, 3 x 300, 4 x 200, 5 x 100
  Strength L1,L2,L3
6:00pm
Place: Arastradero Parking Lot
Coach: Hani Juha
Outdoor bootcamp.
5/11
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free/Breast
Distance: Short
Legs & 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!
5/12
  Swim
6:00, 7:00, 8:00am
Place: Burgess Pool
Stroke: Free
Distance: Long
2x1000's. #1-Descend. #2=Hold strong pace.
  Bike L2,L3,L1
8.30am
Place: Burgess Pool
Coach: Hani, Tanja, Steve
**Speed Day** Long intervals of speed at the beginning of the ride on Canada Road out-n-back. Short intervals of speed at the end of the ride on Foothill Expressway. On efforts and off efforts between the lights with turn around at Loyola Corners in Los Altos.
5/13
  Swim
7.00 am
Place: Burgess Pool
Stroke: Free/choice
Distance: Short
Stroke and Free Pyramids
  Competition L2,L3,L1
 Run
8.00 am
Place: Gunn High School
780 Arastradero Rd
Palo Alto,
Coach: Kirsten Kempe
Running of the Bulls-5K Road Race. Race starts at 9am. Additional run after.
Week of May 14, 2012
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
5/14
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free/Back
Distance: Long
Fins for leg emphasis
  Meeting L1,L2,L3
 Team meeting
6:30pm
Place:
El Camino
Redwood City, CA
Coach: Tim
TEAM MEETING
Harry's Hoffbrau.
5/15
  Swim
5.45am, 7am, 12noon, 7:00pm
Place: Burgess Pool
Stroke: Free
Distance: Long
Pulling for 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
  Combo L1,L2,L3
5:45pm
Place: Burgess Pool
Coach: Tim
New spin bike night. We will have a workout that will include time on our new power meter spin bikes followed by short fast runs. Spin/Run/Spin/Run. It will be exciting, intense, and dynamic. Not necessary to bring your cycling shoes, can be done in your running shoes. Wear tri shorts for the most comfort. If you bring cycling shoes only SPD's fit. We only have 15 bikes so first come, first served!
5/16
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free/Fly
Distance: Short
Leg & kick emphasis
  Bike L1,L2,L3
9:00am
Place: Burgess Pool
Coach: Steve
Climbing, short & steep hills.
  Bike L1,L2,L3
6:00pm
Place: Edgewood and Canada
Coach: Hani Juha
Chase groups
  Run
6:30pm
Place: Stanford Track
295 Galvez Street
Stanford, CA
Format: Tattersols -- Women Only
Coach: Dena Evans
*** A DENA PRACTICE. Followed by some good core work with Laura.
5/17
  Swim
5.45am, 7am, 12noon, 7:00pm
Place: Burgess Pool
Long, free, 1 x 500, 2 x 400, 3 x 300, 4 x 200, 5 x 100
Long, back, repeat 200's, straight & broken
  Strength L1,L2,L3
6:00pm
Place: Holbrook-Palmer Park
Coach: Tim
Indoor / outdoor circuits.
5/18
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free
Distance: Mid
Repeat 100'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!
5/19
  Swim
6:00, 7:00, 8:00am
Place: Burgess Pool
Stroke: Free/breast
Distance: Short
Flat out 50's from dive
  Bike L2,L3,L1
8.30am
Place: Burgess Pool
Coach: Hani, Tanja, Steve
**Touring Day**
OLH - Pescadero - Tunitas
5/20
  Swim
7.00 am
Place: Burgess Pool
Stroke: Free
Distance: Long
Starting each swim fast & finishing fast, mids are soft
  Clinic
 MTB - Essentials
10:00am
Place: Arastradero Parking Lot
Coach: Hani Juha
Learn weight distribution, brake strategy,and cornering at speed.
  Run L2,L3,L1
8.30 am
Place: Burgess Pool
Coach: Tim / Kirsten
SPLASH & DASH TRAINING SESSION
7-8am: Masters swim
8.30am: Run, 2 mile loosen, 6-8 x 1000m track repeats w/1 min recovery between
Week of May 21, 2012
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
5/21
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free
Distance: Mid
10 x 200's. Decrease 1 - 5. Hold strong pace 6 -10
5/22
  Swim
5.45am, 7am, 12noon, 7:00pm
Place: Burgess Pool
Stroke: Free/Breast
Distance: Short
Alternating fast & easy & breathing patterns.
  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
Indoor cycling and running. Spin/Run/Spin/Run. Flat and fast running 2-3 miles during a 1 hour 15 minute workout, including some strength training.
5/23
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free
Distance: Long
Pulling for high tempo
  Bike L1,L2,L3
9:00am
Place: Burgess Pool
Coach: Steve
Flat, interval work, Foothill expressway.
  Bike L1,L2,L3
6:00pm
Place: Edgewood and Canada
Coach: Hani Juha
Chase groups
  Run
6:30pm
Place: Stanford Track
295 Galvez Street
Stanford, CA
Format: Tattersols -- Women Only
Coach: Vincent Digneo
*** SHORT INTERVALS, followed by TATTERSOLS NIGHT @ SPORTISSIMO! Timed to get you into new running shoes for the summer, tonight you'll get 20% off anything in the store. We'll have practice until 7:30pm and then head directly to Sportissimo.
5/24
  Swim
5.45am, 7am, 12noon, 7:00pm
Place: Burgess Pool
Long, free, old school 400 repeats
Short, fly, fins for speed
  Strength L1,L2,L3
6:00pm
Place: Bayfront Park
Coach: Tim
Ride-n-Tie.
This is a bike / run with a buddy. Bring a mountain bike or cruiser and a partner. One bike shared between two runners.
5/25
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free/Back
Distance: Mid
Fins 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!
5/26
  Swim
6:00, 7:00, 8:00am
Place: Burgess Pool
Stroke: Free
Distance: Long
Swim, kick & pull day
  Camp L2,L3,L1
 Russian River Tour
8.30am
Coach: Tim
RUSSIAN RIVER TOUR
  Combo L2,L3,L1
8.30am
Place: Burgess Pool
Coach: Hani, Tanja, Steve
**Bike / Run Day**
Bike: Canada, out & back
Run: Huddart, Richards Rd
Bike: Arastradero / Pagemill / Moody
Run: Foothill track
5/27
  Swim
7.00 am
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
8 x 250, alternating free & IM
  Camp L2,L3,L1
 Russian River Tour
8.30am
Coach: Tim
RUSSIAN RIVER TOUR
  Run L2,L3,L1
8.30 am
Place: Woodside Elementary
Coach: Hani
Crystal & Dean loop.
L1/L2 70'-80'
L2/L3 90'-100'