|
January |
14 |
We've got a great program ahead for you
starting Saturday. As you know, you will be
alternating each week between run-bike and
bike-run. For the first day, Group A will
be in the studio from 8am to 10am then
running 30 minutes. Group B will meet at
the studio at 9:15am for a 30 minute run and
will then be in the studio from 10am till
noon. |
|
|
21 |
The ride this week is 1:20 and the run
remains at 30 minutes. Group B is in the
studio from 8-10am then doing the run.
Group A will meet at 9:15am for the run and
then be in the studio from 10am till noon.
The talk this week will be on building
endurance. |
|
|
28 |
The ride this week is 1:30 and the run moves
to 40 minutes. Group A is in the studio
from 8-10am then doing the run. Group B
will meet at 9:10am for the run and then be
in the studio from 10am till noon. The talk
this week will be on exercise intensity. |
|
February |
4 |
The ride this week is 1:40 and the run moves
to 50 minutes. Group B is in the studio
from 8-10am then doing the run. Group A
will meet at 9am for the run and then be in
the studio from 10am till noon. This week
we'll have a video plus the first of
two talks on program planning. |
|
|
11 |
The ride this week is 1:50 and the run eases
back to 30 minutes. Group A is in the
studio from 8-10am then doing the run.
Group B will meet at 9:20am for the run and
then be in the studio from 10am till noon.
This week we'll talk more in depth about
program planning. |
|
|
18 |
The ride this week is 2:00 and the run stays
back at 30 minutes. Group B is in the
studio from 8-10am then doing the run.
Group A will meet at 9:20am for the run and
then be in the studio from 10am till noon.
This week we'll talk about hydration. |
|
|
25 |
Two hour ride (drill volume building) with
50 minute run and a talk on fueling. Group A
is in the studio from 8-10am then doing the
run. Group B will meet at 9am for the run
and then be in the studio from 10am till
noon. |
|
March |
3 |
Two hour ride (including 40' climbing) with
60 minute run and a talk
on daily nutrition. Group B is in the
studio from 8-10am then doing
the run. Group B will meet at 8:50am for
the run and then be in the
studio from 10am till noon. |
|
|
10 |
2hr ride (including 40 minutes of climbing)
plus 1hr run. Our talk
will be on daily nutritional needs for long
distance triathlon. Group
A is in the studio from 8-10am then doing
the run. Group B will meet
at 8:50am for the run and then be in the
studio from 10am till noon. |
|
|
17 |
No classes |
|
|
24 |
2hr ride (including 50 minutes of climbing)
plus 1hr run. Our talk
will be part two on daily nutritional needs
for long distance
triathlon. Group B is in the studio from
8-10am then doing the run.
Group A will meet at 8:50am for the run and
then be in the studio from
10am till noon. Remember, to get the full
benefit of this program,
get out for that run! If an hour is a bit
much then come for a
shorter one. |
|
|
31 |
It's race day: a one hour standing climb of
variable intensity! The
rest of the hour is the usual one leg and
cadence set then the run
this week is 1:10. Our talk will also cover
equipment. Group A is in
the studio from 8-10am then doing the run.
Group B will meet at
8:40am for the run and then be in the studio
from 10am till noon.
Remember, to get the full benefit of this
program, get out for that
run! If 1:10 is a bit much for your current
fitness level then come
for a shorter one. |
|
April |
7 |
We continue to build the run, this week it's
80 minutes. On the ride,
we cut back on the standing climb to
introduce a higher volume of hard
seated pedaling. Group B is in the studio
from 8-10am then doing the
run. Group A will meet at 8:30am for the
run and then be in the
studio from 10am till noon. |
|
|
14 |
While reaching the summit of Alpe d'Huez as
well this week, this group
will also summit the full run distance of 90
minutes. Group A is in
the studio from 8-10am then doing the run.
Group B will meet at
8:30am for the run and then be in the studio
from 10am till noon. |
|
|
21 |
We do a two hour version of the Lake Placid
IM course plus the 90 minute run.
Group B is in the studio at 8am then running
afterwards. Group A
meets at 8:20 for the run then are in the
studio from 10am till noon. |
|
|
28 |
We do a two hour version of the IMC course
plus the 90 minute run.
Group A is in the studio at 8am then running
afterwards. Group B
meets at 8:20 for the run then are in the
studio from 10am till noon. |
|
May |
5 |
Our last CI indoor ride of the season - a
two hour tour of Lanzarote
along with a 90 minute run. Group B is in
the studio at 8am then
running afterwards. Group AB meets at 8:20
for the run then are in the
studio from 10am till noon. |
Spring Onwards
|
Spring is here and now it's time to get
outside on the weekend for long rides.
Cast Iron participants have unlimited
drop-in privileges for weeknight TTP classes
- take advantage of this!
CI participants are also welcome to attend
our track training on Tuesday's and
Thursday's |
