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• Ultimate Run
• Hawaii Ironman 70.3-Honu
• Team Deal at GoRide
• Mendocino Camp
• Epic Ride
• New Level One Triathlon Team
• Hawaii Ironman 70.3 Training Plan 2009
• Tour of California

Ultimate Run

We are continuing to evolve as a team. What was once a scary, hairy, mean and nasty 20 mile ultimate run around two County parks has turned out to be a pleasurable Sunday morning jaunt that precedes a nice team gathering focused around a satisfying pancake breakfast. Wonderful conditions and a very fit group of athletes led to a record turnout of 46 runners making the hallowed trail loop around the redwoods.

Thanks to the support team of Amy McGaughey, David Greenwood, Derrick Hansen, Pierre Pujol and Kirsten Kempe who offered their time and energy to make the run more enjoyable for all of us.

The athletes who completed the run are:
1. Sally Phillips
2. Joel Phillips
3. Angie Weinberger
4. Lorraine Sneed
5. Martin Michael
6. Sue McGlennon
7. Keith Terada
8. Cindy Welton
9. Mary Posey
10. Kirsten Kempe
11. Mike Osmond
12. Dave Mandelkern
13. Rose Repetto
14. Brad Hinrichs
15. Susan Hinrichs
16. Chris Balz
17. Julie Gleason
18. Hani Juha
19. John Fors
20. Michele Santilhano
21. Stephanie Rowen
22. Lindi Marco
23. Mirella Terada
24. Mark O'Sullivan
25. Cara Barr
26. Tanja Sattler
27. Mark Pietrofessa
28. Kyle Welch
29. Altay Sendil
30. Chas Pavlovic
31. Sarah Charlesworth
32. Doug Fujii
33. Katie Hotchkiss
34. Don Faul
35. Jeff Solomon
36. Jocelyn Wong
37. Tina Lount-Pretre
38. Pierre Pujol
39. Kevin Burns
40. Julian Symonds
41. Paul Gorman
42. Ian Hersey
43. Kim Freitas
44. David Greenwood
45. Lennard Hachmann (Double Ultimate Loop)
46. Edie Heidemann

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Hawaii Ironman 70.3-Honu

The Honu race is the focus of our training for the first half of the year.  The great success of the team members at last year's event led to the race reappearing as the focus for us in 2009.  The venue is undeniably one of the top triathlon venues in the world.  The challenges of the environment, distance and terrain mixed with a slick race production and the island vibe will indelibly mark every single competitor with a sense of accomplishment that they will carry with them for many years.  

The following is our 2009 Hawaii traveling team:
1. Sarah Charlesworth
2. Kathleen Carroll
3. Tina Lount-Pretre
4. Dave Mandelkern
5. Amy McGaughey
6. Mark O'Sullivan
7. Mike Osmond
8. Caslav Pavlovic
9. Stephanie Rowen
10. Altay Sendil
11. Tim Sheeper
12. Mimi Winsberg
13. Phillipe Marco
14. Lindi Marco
15. Keith Terada
16. Kevin Burns
17. Michael Leon
18. Ian Hersey
19. Mary Anne Kurucz

Are you going to join us?
http://www.ironman703hawaii.com/

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Team Deal at GoRide

This deal is the best that the industry can offer, and we are fortunate that
the owner of Go Ride, Bob Weger, has extended the offer to us again for the
third year in a row.  The deal began Feb 7 and finishes Feb 22, 2009.

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Mendocino Camp

By popular demand the Mendocino Camp landed back on our training calendar this year on April 3-5.  This camp includes 3 days of cycling and 2 days of running, along with awe inspiring scenery and unique terrain to ride your bike on (hills).  A rough outline of the camp is:

Friday - Bike 55 miles of hilly terrain and Run up to 2 hours along a remote river bank trail.

Saturday - Bike a short but brisk 30 miles down the coast followed by a brisk multiple looped course (4-8 miles) along with the rustic coastline as a backdrop.  Extra bike mileage is possible after the run.

Sunday - Bike 55 miles total including an unforgettable mountain road named MountainView.

For more details:
You must book your own accommodations for this camp.
http://www.teamsheeper.com/events/mendocino_triathlon_training_camp.php

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Epic Ride

The Epic Ride which is 100 miles with 10,000 feet of climbing is coming up on Saturday March 21.  The Epic is the third installment of the Fearsome Foursome Challenge.  You will be primed and ready to conquer this ride after we go through a four ride build in February and March and once you finally wash off all the chlorine from the soaking you get in the February 50K challenge.

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New Level One Triathlon Team

Team Sheeper Triathlon has evolved to a point where we were not offering a solid launching point for beginner triathletes.  With the improvement of our core of athletes we did not have the necessary elements in place to nurture basic fundamentals in beginners. Hence, the introduction of our new Triathlon Team called Level One. 

Level One will have the goal of nurturing individuals who are new to the sport of triathlon or who are just interested in combining multiple sports into a fitness lifestyle. 

The Level One Triathlon Team will mostly operate separately from our traditional team, but will also enjoy some overlap and interaction when appropriate. 

Level One will meet twice each week, on Wednesday evening and Saturday morning, beginning in early March 2009. 

The new team will be led and mentored by Ken Wilner, a brand new and wonderful addition to our coaching staff.  Ken brings a great deal of athletic and coaching history to our team along with his current and thriving private practice in his field of Physical Therapy.

Ken will also be offering his coaching expertise during our regular weekly workouts.  He will be taking over the every other Thursday night strength and conditioning workout at Holbrook Palmer Park.  Look for Ken at other weekly workouts and welcome him to the team, and wish him all the best in the launch of the new Level One Triathlon Team.

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Hawaii Ironman 70.3 Training Plan 2009

The 15 week Hawaii training plan for 2009 will consist of the following elements.
 
Elements:
4- progressive bike to run combos (3 hour bikes + runs from 45,60,75,90 minutes)
4- progressive long tempo runs (75-100 minutes, flat courses)
3- long threshold swims (8x500's)
3- short power swims (10x100's or 20x50's)
2- short speed runs (5x2 mile and 10x1mile)
1- three day training camp (Mendo)
1- maximum speed short combo (Uvas)
1- maximum strength run workout (Spec Ops Beach Day)
1- maximum distance bike ride (Epic)
1- preparation race (Wildflower)
15- days of tapering
15- days of complete rest
15- days of strength training (minimum)


a. The above elements will be mixed into the regular/normal team training program.

b. The above elements will be called out on the monthly training schedule and these workouts should be started from a restful, non-broken down state.  This will give maximum benefit for the time and energy invested.

c. Completing a majority but not all of the above workouts should be a goal but does not guarantee success.  Success comes from reading your body at all times and making adjustments to the plan.  Including increasing or decreasing work loads.

d. Hawaii has unique weather that cannot be duplicated very well in our training environment.  Heat and humidity become the largest obstacles in Hawaii race performance.  Your two tools to battle the environment are a high level of conditioning and pace awareness.

e. For improvement while training, your body craves two components, consistency and recovery.  Consistency is just showing up and letting the body do what it can on the given day.  Building in recovery days or periods is crucial so your body can transfer the work into an improved system.

f. Performing and improving on the 4 progressive combos will be the key to achieving your potential over the 15 week program.

g. Address any and all aches and pains immediately and aggressively with diagnosis where possible, functional strength gains, and physical therapies.

h. Enjoy every part of the journey to a higher level of fitness. 

The training mixture:

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Tour of California

As a team we will be watching the Tour of California ride up Tunitas Creek Road.  We will leave Burgess Pool Parking lot at 7:30am on Monday February 16, Presidents Day.

The plan is to ride up Kings Mountain and then down Tunitas Creek Road to a good viewing spot on the steep part of the mountain.  Once the tour goes by we will resume the ride either back up or down the mountain depending on weather. 

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