Multisport Update (3/5/08)

*Track Workout
We're finally moving outside to run! Starting this Friday, we'll be going outside for our east-side track workout. Plan to meet at 6:00 a.m. at Wichita Collegiate for a one-hour track workout. If you've already done the Tuesday track workout, plan on coming for a tempo run. Sorry west-siders, but I'm still waiting to hear from Bishop Carroll. Hopefully we'll be moving outside for Tuesday morning workouts in the next couple of weeks.

*Workouts Online
We're getting to a point in base building where it's going to be really difficult to get in all the volume you need for the endurance workouts in just one hour. So either plan on arriving early or plan on a technique workout instead of endurance work on Mondays (you'll have to do the long, steady work on your own). Whichever you decide, I have three workouts up for swimming on http://genesismultisport.blogspot.com. I will have both the endurance workout and the technique workout out for Monday mornings and Tuesday evenings, so you can have your pick of which you'd like to do. I'm also going to start posting track workouts in advance. Look for all of those workouts at the beginning of each week.

*iMixes Online
A few of you have been asking for appropriate running/cycling music. I've posted a couple of iMixes on the website as well: http://genesismultisport.blogspot.com/2008/02/tri-bike-85-115-bpm-workout-mix.html. All of that music is at an appropriate tempo for running or cycling. Sorry if you don't like my taste in music much, though ;-).

*Video!
Ria was asking about swimming technique videos the other day, and I told her there's plenty available online. Since I've always found watching videos of exceptional swimmers to be helpful, and since I love watching the ITU race summaries, I thought I would clue you guys in to some of my favorite educational and motivational resources.
- Search Youtube for "swimming technique" and you'll come up with plenty of value; here are some of my favorites: http://www.youtube.com/watch?v=0rXwCcbgkSs, http://www.youtube.com/watch?v=sYt8x_7uL48, http://www.youtube.com/watch?v=IwvtuHya40g&feature=related, http://www.youtube.com/watch?v=f6qIhkuzTx0&feature=related, http://www.youtube.com/watch?v=KhQfPokRMA0, http://www.youtube.com/watch?v=6SVfLvO5Z0M, http://www.youtube.com/watch?v=GUULNJEdKU8
- Grant Hackett is the world record holder in the 1500 m swim. Search for videos with his name, and you can watch him swim all day long.
- If you find your motivation flagging, watch this video: http://www.enduranceplanet.com/programs/Columbia_Tri_320_240.mp4. It always gets me right back in the pool/on the bike/on my feet for a good workout (sometimes at 1 or 2 in the morning)!
- If you're looking for instructional videos, try http://www.endurancefilms.com
- Finally, I highly suggest taking a look at some of the ITU World Cup racing. It's interesting to see a more spectator friendly side of our sport, and it'll give you an idea of what the 2008 Olympics will be like. Here's a link to a whole mess of ITU videos: http://video.google.com/videosearch?num=10&so=0&q=itu+triathlon+bg+duration%3Along&start=0. Or you can watch them on the ITU website (go to http://www.triathlon.org and click on "Video" at the top).
And that should be enough to waste your time for a while :-)

*Nutrition Clinic
Kimberly Mendelsohn will be hosting a nutrition clinic, complete with cooking and tasting, on March 21, a Friday, at 7:00 p.m. Cost for the clinic is $40. Plan on being there to cook, learn, and eat! I will forward the information from Kim in another e-mail. RSVP to Kim by March 18.

*Weekly Workout Schedule
Thursday: 6:30 p.m. interval swim workout at West Central
7:30 p.m. multisport spin workout at West Central
Friday: 6:00 a.m. track workout/tempo run at Collegiate track (dress warm! it'll be chilly!)
5:30 p.m. multisport spin workout at Rock Road
Saturday: It's supposed to be 50+ degrees, which is nice enough to get outside and run. So plan on getting out for a long run/ride. If you don't have your own plans, meet at Rock Road at 10:00 a.m. for a long run. I'll be there, but may not run (I'm having some trouble with various joints and soft tissues, at the moment).
12:00 p.m. adult swim clinic at Rock Road
Sunday: Once again, a decently warm day. If you don't have your own plans, meet at 12:30 at Evangel Assembly of God (on 21st st. just west of Maize on the north side of the road). I'll be coaching the swim clinic, as usual, so discuss as a group what to do and plan on at least 30 miles (distance according to your training plan).
1:00 p.m. adult swim clinic at West Central
Monday: 5:30 a.m. endurance/technique swim workout at West Central
6:30 p.m. bike workout at Rock Road
Tuesday: 5:30 a.m. track workout at West Central
9:30 a.m. bike workout at Rock Road
10:30 a.m. swim workout at Rock Road
5:45 p.m. endurance/technique swim workout at Rock Road
6:45 p.m. swim workout at Rock Road
Wednesday: 5:30 a.m. bike workout at West Central

I think that's it for this week! As always, feel free to e-mail or call me with any questions.

-J