Tri Bike 85-115 BPM workout mix

Suggestions for running and biking music:

http://phobos.apple.com/WebObjects/MZStore.woa/wa/viewIMix?id=275340674

Nutrition Log

Follow the link for a nutrition log to track your caloric expenditure.

http://spreadsheets.google.com/pub?key=pQQcz_ddhUrVX4BcDnLJVRg

Multisport Update (2/27/2008)

From: jmorton@genesishealthclubs.com
To: Genesis Multisport
Date: 2/27/2008
Subject: Multisport Update (2/27/2008)

Check it out . . . update's on time this week!
*Yoga is on!
We got the go-ahead for multisport yoga tomorrow night, so even if you can't make the 6:30 swim tomorrow evening, show up for the very special multisport yoga class! 7:30 pm, tomorrow (Thursday) night, in the cycling studio at West Central.
*There's still time . . .
We're currently in the middle of our second recovery week, which means that we're about to go into our third and final base mesocycle (translation: base training is almost over! whoo!). If you haven't hopped on board the GMC train yet, don't fret! There is still plenty of room for you! Just send me an e-mail and we'll work something out.
*March schedule changes
- No more Monday 6:30 am bike
- Tuesday 6:30 pm uncoached tempo run will now be an evening track workout
- Tuesday 5:30 pm swim workout gets pushed back to 5:45 pm (to give more time for commuting)
- Thursday mommy group is cancelled (if you were really hoping to start that mommy group in March, please let me know!)
*Workout Schedule
Thursday: 6:30 pm swim workout at West Central
2/28 7:30 pm yoga at West Central
Friday: 6:00 am track workout at Rock Road
2/29 5:30 pm bike workout at Rock Road, with quick run after
Saturday: 10:00 am adult swim clinic at Rock Road
3/1
Sunday: 1:00 pm Beginner swim clinic at West Central
3/2
Monday: 5:30 am endurance swim workout at West Central
3/3 6:30 pm bike workout at Rock Road
Tuesday: 5:30 am track workout at West Central (still meeting at the indoor track)
2/19 9:30 am bike/swim brick at Rock Road (meet at the cycling studio)
5:30 pm endurance swim workout at Rock Road
6:30 pm track workout
Wednesday: 5:30 am bike workout at West Central
2/20 6:30 pm G-cycle Roadies at Rock Road
Thursday: 6:30 pm interval swim workout at West Central
2/21 7:30 pm bike workout at West Central
I think that's it for this week, but if I've forgotten anything, I'll let you know. Hit me with any questions!
-J
Jamie Morton
jamielynnmorton@gmail.com
jmorton@genesishealthclub.com
316.841.6593
http://trihardist.blogspot.com
http://genesismultisport.blogspot.com

2/18/08 Swim Workout for Endurance

2/18/08 Swim Workout for Endurance

Warm Up

100 SPK

Main Set

100-400 pyramid

100, 200, 300, 400

400, 300, 200, 100

Cool Down

50 easy

(2350 total yds)

2/14/08 Swim Workout for Technique/Intervals

Warm Up
100 SPK

Drill Set
Choose one of the following sets of 400:
Balance
2x50 side glide
2x50 3/4 catch up
2x50 one-arm drill (right arm only)
2x50 one-arm drill (left arm only)
Catch
4x50 25 fist swim/25 regular swim
4x50 quick catch drill
All-around
4x100 drill 50/swim 50
- fingertip drag
- catch-up
- 3/4 catch-up
- fist swim

Main Set
4x200
4x100
4x50

Cool Down
100 backstroke

Total yards: 2200

2/12/08 Track Workout

Warm Up
1600, stride the straightaways on the last 800
High knees
Butt kickers
Hurdles
Backpedal
Lunges
Kangaroo hops

Main Set
During the main set, allow the heart rate to slowly creep up with your pace, so that your heart rate is in the bottow of zone 4 by the last 400.
1x1600
2x1200
2x800
2x400

Cool Down
800 easy cool down

2/11/08 Swim Workout for Endurance

Warm Up

100 SPK

Main Set

50-500 ladder w/ 10 seconds rest

50, 100, 150, 200, 300, 400, 500 (1700 total)

-or-

1700 swim

-or-

34 minute continuous swim

Main Set (Beginner)

6x50

6x100

12 minute continuous swim

Cool Down

50 easy

Multisport Update (2/8/08)

Sorry for the tardiness of this week's multisport update, guys. Hope it doesn't come too late!

We've now been through one full month of training, and we're into our second cycle of base building. That means more intensity, more volume, and different workouts! Where we've been doing a lot of long, steady or technique focused work, we're ready to start adding in power intervals and steady-state intervals, as well as a little bit of speed workout in our track workouts. So if you've been waiting for the intensity to pick up, you've got your wish!

*Clinics
I haven't hammered out all of the details, yet, but expect information soon on two upcoming clinics: a basic bike maintenance clinic provided by Heartland Cyclery, and a nutrition clinic with Kim Mendelsohn.

*Upcoming Races
If you're planning to race in the Central YMCA indoor triathlon on February 23, be sure to get registered! If you need details, see me; I have some brochures for you.

*Workouts Online
All workouts and multisport updates are posted at http://genesismultisport.blogspot.com. I have additional resources on my personal blog, http://trihardist.blogspot.com. If you missed a group workout, or if you just need a plan for your own workouts, check there.

*Evening Track Workout
I've received some feedback that we need an evening track workout for those who don't really dig waking up regularly at 4:30 a.m. Currently, we have evening workouts every day except Friday. So here are some options: we can do a one-hour track workout on Fridays; we can have a track workout on Monday at 5:30 before the cycling workout; or we can have it at 5:30 on Wednesday before Roadies. Here's the catch: If we do it on Friday, we can do it outdoors. But because of time constraints, if we do it on Monday or Wednesday, it'll have to be inside on the Genesis track. So what's your preference, evening people? Talk back to me! Or, if you have any other ingenious ideas for an evening track workout, please let me know!

*Long Ride
Plan on being at World Market (2433 N. Greenwich Road Building 100 Wichita, KS 67226) at 2:00 pm on Saturday for a long ride which I will actually be attending! The linked route is 30 miles, but we'll decide how far to go when we get there (we can establish groups, if need be). Temperature will be in the 50s, with light wind (9 MPH) from the west. Make sure you dress in layers, and cover your knees. Don't pay, bring friends!

*Weekly Schedule
Saturday: 12:00 p.m. beginners' swim clinic at Rock Road
2/2 2:00 p.m. group ride, leaving from World Market (see above!)
Sunday: 1:00 p.m. Beginner swim clinic at West Central
2/3 2:00 p.m. long run, leaving from Genesis West Central parking lot.
Monday: 5:30 a.m. endurance swim workout at West Central
2/4 6:30 a.m. technique bike workout at West Central
6:30 p.m. bike workout at Rock Road
Tuesday: 5:30 a.m. track workout at West Central (still meeting at the indoor track)
2/5 9:30 a.m. bike/swim brick at Rock Road (meet at the cycling studio)
5:30 p.m. endurance swim workout at Rock Road
6:30 p.m. tempo run (uncoached, plan on 3 miles after you finish your swim)
Wednesday: 5:30 a.m. tempo bike workout at West Central
2/6 6:30 p.m. G-cycle Roadies at Rock Road
Thursday: 5:30 a.m. interval swim workout at Rock Road
9:30 a.m. run/swim brick at Rock Road (meet in the front lobby)
6:30 p.m. interval swim workout at West Central
7:30 p.m. bike workout at West Central

Hit me with any questions!

Jamie Morton
jamielynnmorton@gmail.com
jmorton@genesishealthclub.com
316.841.6593
http://trihardist.blogspot.com

2/09/08 Swim Workout - Intervals

Warm Up

100 SPK

Drill Set

4x50 drill

    - side glide

    - one arm swimming

    - 3/4 catch up

4x25 kick HARD!

4x25 swim an alternate stroke (back, breast, fly)

Main Set

4x300 on 15 sec rest

4x100 on fixed interval (ask me what your interval is!)

Cool Down

100 easy

Track workout - Week of 2/04/08

Warm up

1600, stride the straight-aways on the last 800

Drills

High knees

Hurdles

Lunges

Kangaroo hops

Main set

4x800 @ 10k pace or slower, on each 800, sprint 100 all out at some point (fartlek)

Cool down

800 easy

Multisport Update (1/30/08)

Well I am not going anywhere this morning, since we have a lovely blizzard blanketing our landscape with snow--maybe we should try a cross country skiing workout?--so this is a perfect time to assemble this week's multisport update!

*Filling in the Schedule/Upcoming Races

You guys all know by now that our main races are Topeka Tinman, Shawnee Mission, Mudwater, and Las Vegas.  But if you're looking to do a little bit more racing, here are some ideas:

- Central YMCA Indoor Tri on Feb 23: 500 swim, 6 mi bike, 2 mi run, all indoors.  It'll be a great way to inject some high-intensity work and excitement into your base building!

- Spring Migration Tri in Emporia: If it's scheduled like last year, this tri should be around April 20, but I don't have any other information about it, yet.  Except I know that the swim will be in a pool, so those of you who are freaked out about swimming in a lake/river/ocean should calm down and use this race to get your feet wet (excuse the pun).

- Wildflower on May 2-3: Wildflower is not a local race, but it is an awesome race.  It's actually a whole tri weekend, with three races, a big expo, and 20,000 people all camping at Lake San Antonio in California; it's the kind of race that ends up on top ten lists of triathlons you must do before you die.  I'm planning to go, and I thought I'd extend the invitation to you guys to see if anyone's interested in camping and racing for a weekend.  Let me know as soon as possible if you'd like to go, as I'm already making my travel plans.

- The Big O on May 4: I've never done this race, but it looks like fun, and it's significantly closer than Wildflower.  Looks like there are several distances available: a 70.3 distance, a duathlon with similar distances, and a sprint.

- Ironman 70.3 Kansas on June 15: This is the same weekend as Tinman and Philadelphia (the Team in Training race), but if anyone's looking to qualify for the world championship in Clearwater for 2008, this is your race.  It's also the first Ironman-sanctioned event in Kansas, ever.  There will be some very famous triathletes there, along with everyone else in their grandmother.  So if you're not committed to Topeka or Philadelphia, this would be a great way to spend your weekend, even if you don't want to race it.

Those are sort of the highlights (as I see them) through the month of June.  I'll highlight some July, August, and September races in the next couple months, or you can go to http://www.trifind.com/ to find races on your own (there are plenty out there!).

*Online Resources

The other day, someone asked me if I thought a subscription to Triathlete Magazine is worth the money, and if there are any online resources.  The tricky thing about getting information online is that anyone can write whatever they want without much accountability.  That being said, there's also a lot of great information online, often in a very convenient format.  My favorite online resource is Active.com's bi-weekly triathlete newsletter.  Some of the articles get a little repetitive, but they have good--and reliable--information, often including a few articles from Triathlete Mag's website.  If you're looking for an alternative to subscribing to Triathlete, I recommend starting at Active.

*Sales!

Rick was kind enough to point out, the other day, that the Swim Shop and First Gear both have some pretty good deals going right now.  So if you need a new swimsuit or pool toys, or if you need warmer gear to get out and run, sounds like now is a good time.  Also, remember that Kansas River Valley Tri Club members get discounts at both of those locations, so be sure to join KRVTC, too.

*Workouts for This Week

A couple changes for this week: First off, I have to work the rock wall on Friday night, so what is normally a bike ride has been changed to a group climb (consider it a recovery week, cross training treat!).  Also, the 5:30 pm bike workout on Monday has been combined with the 6:30 pm G-cycle, so that you guys get a little bigger class, a little more excitement.  Travis will still be teaching.  And don't forget that we have a special yoga class tonight at West Central!

Thursday: 5:30 a.m. swim workout canceled due to snow (obviously, since I'm sitting here typing this)

1/31 9:30 a.m. run/swim brick at Rock Road (plan on running indoors)

6:30 p.m. technique swim at West Central

7:30 p.m. yoga class at West Central

Friday: 6:00 a.m. track workout at Rock Road (indoors, meet next to the cycling studio)

2/1 5:30 p.m. special group climb at Rock Road (meet at the rock wall)

Saturday: Considering all the snow coming down outside my window, I doubt we'll be riding outside this weekend (although it's supposed to get all the way up to the forties on Saturday and Sunday!).  If you want a group ride, you can come to my Saturday morning class (8:30-9:30) and stay after for a bit.  As far as running outdoors, we'll see how it looks on Saturday/Sunday.  Since this is recovery week anyway, our distances will be reduced.

2/2 8:30 a.m. Group Ride, continuing for half an hour to an hour after for those who dread sitting on their trainer alone this weekend.

10:00 a.m. long run, leaving from Genesis Rock Road parking lot.  Maybe.

Sunday: 1:00 p.m. Beginner swim clinic at West Central

2/3 2:00 p.m. long run, leaving from Genesis West Central parking lot.  I'll be teaching the beginning swimmers in the aquatics area, so figure out pace groups and a route.

Monday: 5:30 a.m. endurance swim workout at West Central

2/4 6:30 a.m. technique bike workout at West Central

6:30 p.m. bike workout at Rock Road (in the cycling studio)

Tuesday: 5:30 a.m. track workout at West Central (still meeting at the indoor track)

2/5 9:30 a.m. bike/swim brick at Rock Road (meet at the cycling studio)

5:30 p.m. endurance swim workout at Rock Road

6:30 p.m. tempo run (uncoached, plan on 3 miles after you finish your swim)

Wednesday: 5:30 a.m. tempo bike workout at West Central

2/6

I think that's it for this week.  See you guys out there!

-J

Jamie Morton

jamielynnmorton@gmail.com

jmorton@genesishealthclub.com

316.841.6593

http://trihardist.blogspot.com

Multisport Update (1/23/08)

The weather is supposed to be beautiful this weekend.  Be sure to get out and enjoy it!

*Plans: Made to Be Broken

As we come to the end of our first base mesocycle, keep in mind that you need to listen to your body.  If you start to feel niggling little injuries, if you find your pace slowing significantly, or even if you start to dread your workouts, take it easy for a day or two.  It's better to back off before you get injured or overtrained, rather than risking your fitness by pushing through.  Make it a policy to train through discomfort (i.e. sore legs on mile 2 of a long run) but never through pain.

Along with those guidelines, keep a good bead on your fitness and modify your training plan if every workout feels like you've bitten off more than you can chew.  This is probably most noticeable in swimming; if your workout plan is to swim 1400 continuously, but you lose good form for the last 300, you're probably doing more harm than good.  The goal is to push your body far enough to get the maximum training benefits, but not to push too far.  It's a tricky balance to achieve, so listen to your body and have the discipline to take a step back from your plan to readjust when it's necessary.

*Recovery Week

Since we are coming to the end of our first month of base building, we'll be having our first week of recovery workouts.  A few changes for this week:

    - Swim workout: time trial

On the Monday/Tuesday endurance workouts, we'll do a 3x300 time trial to establish a baseline for intervals, which we'll start working into swim workouts beginning in February.

    - Yoga workout

Sue Brown has graciously agreed to lead a yoga class just for multisport, so be sure to come to that!  We're still working out the time slot, but I'll send an e-mail as soon as we know!

    - Emphasize stretching

During track and cycling workouts this week, we'll be finishing a few minutes earlier than normal in order to get some extra stretches in.

*Workouts for This Week

Friday: 6:00 a.m. track workout at Rock Road (indoors, meet next to the cycling studio)

1/25 5:30 p.m. bike workout at Rock Road

Saturday: Forecast calls for 

1/26 10:00 a.m. long run, leaving from Genesis Rock Road parking lot.  Plan on 7 miles (which is what the olympic and half iron plans call for), 3.5 miles if you think of yourself as a beginner.  Dress warm!

12:00 p.m. Beginner swim clinic at Rock Road

12:30 p.m. long bike ride, leaving from Evangel Assembly of God (11444 W 21st St N  67205).  This is the same route as before (30 miles), but I leave it to you guys to decide how far you want to go.  I'll be on the east side running, so call a friend to ride with.  Just be sure you get those long, steady workouts in!

Sunday: 12:30 p.m. long bike ride, leaving from World Market (2433 N. Greenwich Road Building 100 Wichita, KS 67226).  Once again, I'll be on the west side teaching a swim clinic, so bring a friend or make some calls and assemble a group if you're not cool to ride alone.  The linked route is 30 miles, but I leave it to you guys to decide how far to go.  Don't pay, bring friends!

1/27 1:00 p.m. Beginner swim clinic at West Central

2:00 p.m. long run, leaving from Genesis West Central parking lot.  I'll be teaching the beginning swimmers in the aquatics area, so figure out pace groups and a route.

Monday: 5:30 a.m. endurance swim workout at West Central

1/28 6:30 a.m. technique bike workout at West Central

5:30 p.m. bike workout at Rock Road (in the cycling studio)

Tuesday: 5:30 a.m. track workout at West Central (still meeting at the indoor track)

1/29 9:30 a.m. bike/swim mommy group at Rock Road (meet at the cycling studio)

5:30 p.m. endurance swim workout at Rock Road

6:30 p.m. tempo run (uncoached, plan on 3 miles after you finish your swim)

Wednesday: 5:30 a.m. tempo bike workout at West Central

1/30

I think that's it for this week!  It seems to me like there were other things I wanted to note, but I can't for the life of me remember what they were . . . oh well.  Hit me with any questions!  See you guys out there!

-J

Jamie Morton

jamielynnmorton@gmail.com

jmorton@genesishealthclub.com

316.841.6593

http://trihardist.blogspot.com

1-24-08 Swim Workout for Technique

Warm Up

100 SPK

Drill Set

(you may use fins for the drills)

4x25 6/6

4x25 tripleswitch

4x25 alt. catch up/3/4 catch up

8x25 alt. fist swim/regular swim

 

Main Set

8x100 on 20 sec RI

8x50 on 1:00, 1:15, or 1:30 (pick an interval that will give you 10-15 sec rest)

 

Cool Down

50 EZ

Swim Workout 2/4/08 for Endurance

Warm Up

100 SPK

6x50, drill 25/swim 25

    - fingertip drag

    - catch-up

    - 3/4 catch-up

    - fist swim

    - one-arm right

    - one-arm left

Main Set (Olympic/Half Iron)

1x1500

-or-

30 minute continuous swim

-or-

3x500

Main Set (Beginner)

10 minute continuous swim

5x200 @ moderate intensity on 15 sec rest

Cool Down

Swim 50 easy breaststroke, backstroke, or elementary backstroke