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  • Join us for an extraordinary weekend of fitness, fun, and camaraderie at our Spring Triathlon Training Camp over the weekend of Friday April 9th through Sunday the 11th.
  • Mar 20: Epic Ride Start laying your base for this year's Epic Ride. 110 miles with 10K feet of climbing. And don't forget to prepare for weather!

Workout Schedule

Tri Team Workouts Level 1 Workouts

Swims Runs Bike Spin Combo Strength Events Other

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Week of March 15, 2010
Menlo Masters Focus
(1) Swim & Kick & Pull in each workout (2) Rinconada Spring Meet (3) Blue/Gold Meet (4) Competitive Meet Prep
Triathlon Focus
(1) Epic Ride March 20 (2) Running off the Bike on Saturdays (3) Wednesday Night Chase Groups begins 3/17 (4) Strength Running Continues
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
3/15
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Freestyle/Butterfly
Distance: short
Power swim 50's and 100's
  Combo
6:00pm
Place: Holbrook-Palmer Park
Spin and Strength
3/16
  Swim
5:45am, 7am, 12 noon and 7pm
Place: Burgess Pool
Stroke: Freestyle/IM
Distance: Mid
Threshold 300's
  Run
6:10am
Dur: 40-80min or 4-6mi
Place: Baylands Trail
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
Meet at the Baylands Athletic Center (AKA Baseball Diamond) on Geng Road off Embarcadero Road (see directions below) - The loop is approx. one hour Directions: Traveling on 101 - Take the Embarcadero Road Exit east and travel towards the Bay. - The first intersection will be East Bayshore Road - Pass through that light and get in the left hand turn lane - Turn left on Geng Road and drive to the parking lot by the baseball diamond - And yes, there are bathrooms
  Combo
9:00am
Place: Burgess Pool
Spin and Strength and Run
  Run
5:45pm
Place: Burgess Pool
Stanford Campus Strength Training Run - 75
3/17
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Freestyle/Choice
Distance: Mid
Leg Emphasis
  Bike
9:00am
Place: Burgess Pool
Chase Groups
  Bike
6:00pm
Place: Edgewood and Canada
Chase Groups
  Run
6:30pm
Place: Cobb Track and Angell Field, Stanford
Format: Tattersols -- Women Only
Coach: Dena Evans
*** A Dena Kind of Practice... 6:30pm SHARP: Meet @ Stanford Track and send off for warm up...6:50pm: drills, continued warm up...7:10pm: main set.
3/18
  Swim
5:45am, 7am, 12 noon and 7pm
Place: Burgess Pool
Freestyle-Long: Maximum Volume set

IM Long: Building 400's
  Run
9:00am
Place: San Mateo Bike Bridge
Coach: Tim
Track Efforts and Strength Stations
  Strength
6:00pm
Place: Holbrook-Palmer Park
Coach: Jake
Strength w/ Jake
3/19
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Freestyle/Breastroke
Distance: Short
Relays
  Run
6:10am
Dur: 60-80min or 5-6mi
Place: Rosotti/Alpine Inn
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
~50% Very EZ WU (warm up). The second half should be Half Marathon TEMPO or recovery. ***** HEADLAMPS REQUIRED!
  Intramural
 Team Sheeper Epic Ride
8:15am
Dur: 8 hours
Place: Burgess Pool
Format: Fearsome Foursome
Distance: 110 miles
This event is a team classic that involves 110 miles and 10,000 feet of climbing.
Maps available at the pool.

Finish time: 3:30pm
Best time is 6:30 hours /average time 8:30 hours
3/20
  Swim
6:00am, 7:00am and 8:00am
Place: Burgess Pool
Stroke: Freestyle
Distance: Long
1 * 1650 For Time
  Intramural
 Team Sheeper Epic Ride
6:15am start, groups will leave every hour after 6:15am
Dur: 8 hours
Place: Burgess Pool
Format: Fearsome Foursome
Distance: 110 miles
This event is a team classic that involves 110 miles and 10,000 feet of climbing.
Groups will depart every hour starting at 6:15, 7:15, 8:15am
Maps available at the pool.

Finish time: 3:30pm
Best time is 6:30 hours / average time 8:30 hours
Pasta and drinks at the finish line at Menlo Swim and Sport
3/21
  Swim
7:00am
Place: Burgess Pool
Stroke: Freestyle/Breastroke
Distance: Short
Short Power Swims and Lung Capacity Work
  Run
8:30am
Place: Woodside Elementary
30-90 min
Recovery or training run depending on day before
Week of March 22, 2010
Menlo Masters Focus
(1) Swim & Kick & Pull in each workout (2) Rinconada Spring Meet (3) Blue/Gold Meet (4) Competitive Meet Prep
Triathlon Focus
(1) Epic Ride March 20 (2) Running off the Bike on Saturdays (3) Wednesday Night Chase Groups begins 3/17 (4) Strength Running Continues
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
3/22
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Freestyle/Backstroke
Distance: Mid
Alignment Technique.
  Combo
6:00pm
Place: Holbrook-Palmer Park
Spin and Strength
3/23
  Swim
5:45am, 7am, 12 noon and 7pm
Place: Burgess Pool
Stroke: Freestyle
Distance: Mid
Power Swims 100's-200's
  Run
6:10am
Dur: 40-80min or 4-6mi
Place: Baylands Trail
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
Meet at the Baylands Athletic Center (AKA Baseball Diamond) on Geng Road off Embarcadero Road (see directions below) - The loop is approx. one hour Directions: Traveling on 101 - Take the Embarcadero Road Exit east and travel towards the Bay. - The first intersection will be East Bayshore Road - Pass through that light and get in the left hand turn lane - Turn left on Geng Road and drive to the parking lot by the baseball diamond - And yes, there are bathrooms
  Combo
9:00am
Place: Burgess Pool
Spin and Strength and Run
  Run
5:45pm
Place: Burgess Pool
Valparaiso Hill Repeats - 80 total
3/24
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Freestyle/Butterfly
Distance: Short
Start Work
  Bike
9:00am
Place: Burgess Pool
Up Old La Honda, down Kings
  Bike
6:00pm
Place: Edgewood and Canada
Chase Groups
  Run
6:30pm
Place: Cobb Track and Angell Field, Stanford
Format: Tattersols -- Women Only
Coach: Vince Digneo
*** BACK TO BASICS... 6:30pm SHARP: Meet @ Stanford Track and send off for warm up...6:50pm: drills, continued warm up...7:10pm: main set -- Mostly strength and drills finishing with grass strides and pilates.
3/25
  Swim
5:45am, 7am, 12 noon and 7pm
Place: Burgess Pool
Freestyle-Long: Threshold 400's

Backstroke Mid: Leg Emphasis
  Run
9:00am
Place: Pioneer Inn and Saloon
Coach: Tim
7 or 9 mile hilly Huddart Loop (Beach Add-on)
  Strength
6:00pm
Place: Holbrook-Palmer Park
Coach: Jake
Strength w/ Jake
3/26
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Freestyle/Choice
Distance: Mid
Rhythm & Flow
  Run
6:10am
Dur: 60-80min or 5-6mi
Place: Rosotti/Alpine Inn
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
~50% Very EZ WU (warm up). The second half should be Half Marathon TEMPO or recovery. ***** HEADLAMPS REQUIRED!
3/27
  Swim
6:00, 7:00 and 8:00am
Place: Burgess Pool
Blue & Gold Meet
Intra-Squad Meet
W/U 6-6:30
Meet 6:30-8:30
W/D 8:30-9:00
  Bike
8:30am
Place: Burgess Pool
COMBO #2
3.5 hour Bike + 40 min Run both @ high aerobic pace
Race simulation workout w/o stops or breaks
3/28
  Swim
7:00am
Place: Burgess Pool
Stroke: Freestyle/Choice
Distance: Mid
Repeat Threshold 100's
  Run
8:30am
Place: Parking Lot across from Oracle
Flat and Fast 2nd half of run
70-90 min out and back
Week of March 29, 2010
Menlo Masters Focus
(1) Swim & Kick & Pull in each workout (2) Rinconada Spring Meet (3) Blue/Gold Meet (4) Competitive Meet Prep
Triathlon Focus
(1) Epic Ride March 20 (2) Running off the Bike on Saturdays (3) Wednesday Night Chase Groups begins 3/17 (4) Strength Running Continues
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
3/29
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Freestyle
Distance: Long
Maximum Volume Day.
  Combo
6:00pm
Place: Holbrook-Palmer Park
Spin and Strength
3/30
  Swim
5:45am, 7am, 12 noon and 7pm
Place: Burgess Pool
Stroke: Freestyle/Backstroke
Distance: Short
Repeat 50's
  Run
6:10am
Dur: 40-80min or 4-6mi
Place: Baylands Trail
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
Meet at the Baylands Athletic Center (AKA Baseball Diamond) on Geng Road off Embarcadero Road (see directions below) - The loop is approx. one hour Directions: Traveling on 101 - Take the Embarcadero Road Exit east and travel towards the Bay. - The first intersection will be East Bayshore Road - Pass through that light and get in the left hand turn lane - Turn left on Geng Road and drive to the parking lot by the baseball diamond - And yes, there are bathrooms
  Combo
9:00am
Place: Burgess Pool
Spin and Strength and Run
  Run
5:45pm
Place: Woodside Elementary
7 or 9 mile Hilly Huddart Park Coop (Beach Add-on)
3/31
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Freestyle
Distance: Long
Repeat 500's.
  Bike
9:00am
Place: Burgess Pool
Chase Groups
  Bike
6:00pm
Place: Edgewood and Canada
Chase Groups
  Run
6:30pm
Place: Cobb Track and Angell Field, Stanford
Format: Tattersols -- Women Only
Coach: Vince Digneo
*** FARTLEK ON THE TRACK... 6:30pm SHARP: Meet @ Stanford Track and send off for warm up...6:50pm: drills, continued warm up...7:10pm: main set
4/1
No workouts or events to display.
4/2
  Run
6:10am
Dur: 60-80min or 5-6mi
Place: Rosotti/Alpine Inn
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
~50% Very EZ WU (warm up). The second half should be Half Marathon TEMPO or recovery. ***** HEADLAMPS REQUIRED!
4/3
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4/4
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Week of April 05, 2010
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
4/5
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4/6
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4/7
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4/8
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4/9
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4/10
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4/11
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