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
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