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Plan Ahead

  • Congratulations to Greg Gaffney, our July 2010 Athlete of the Month.
  • Check out this article about heat training. Useful for upcoming team goal races

Workout Schedule

Tri Team Workouts Level 1 Workouts

Swims Runs Bike Spin Combo Strength Events Other

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Week of July 19, 2010
Menlo Masters Focus
1) PAC MASTERS L.C. MEET 2) CATFISH - UVAS- OPEN WATER 7/25
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
7/19
  Swim
5:45am, 7am
Place: Burgess Pool
Stroke: Free
Distance: Long
Pulling technique and flow
  Combo
6:00pm
Place: Holbrook-Palmer Park
Spin and Run x2 min of 30 run
7/20
  Swim
5:45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/Fly
Distance: Short
12.5's up to 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/Run/Strength x2
  Run
5:45pm
Place: Burgess Pool
Leg speed focus 400's-1000's varied rest
7/21
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Long
Fins- Legs
Speed and long streamlines
  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
*** A DENA PRACTICE... 6:30pm SHARP: Meet @ Stanford Track and send off for warm up...6:50pm: drills, continued warm up...7:10pm: main set
7/22
  Swim
5:45am, 7am, 12 noon, 7:00pm
Place: Burgess Pool
Long Free 4-8 X 500

Long IMs 4-6 X 400
  Run
9am
Place: San Mateo Bike Bridge
Dish Loop
  Strength
6:00pm
Place: Holbrook-Palmer Park
Strength with Jake
7/23
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Back
Distance: Mid
Pyramid structure sets
  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!
7/24
  Swim
6:00am, 7:00am, 8:00am
Place: Burgess Pool
Stroke: Free/Breast
Distance: Short
Max speed with long rest
  Bike
8:30am
Place: Burgess Pool
Old La Honda-Down Kings-out and back on Canada-(recovery ride) 30 min ez run to follow
  Bike
8:30am
Place: Burgess Pool
Coach: Hani
Old La Honda-Down Kings-out and back on Canada-(recovery ride) 30 min ez run to follow

Level 1
Ol La Honda>West La Honda> Home
Bike (2-2.5 hours)
Run (2.1 miles)
Coach Hani
Map


7/25
  Competition
 Catfish Crawl South Bay-Uvas Reservoir
8:00am
2 mile lake swim with wetsuits-Register at usaproductions.org or at the lake the morning of the race.
  Swim
7:00am
Place: Burgess Pool
Stroke: Free/Back
Distance: Long
Strong Free with Back used as recovery
  Competition
 San Francisco Half & Full Marathon
8:00am
Place: San Francisco, CA
*** You must pre-register for this race.
  Competition
 Wharf To Wharf 6-mile
8:00am
Place: Santa Cruz Wharf to Aptos Wharf Santa Cruz, CA
*** You must pre-register for this event. Check the website (http://www.wharftowharf.com/) for details.
  Run
8:30am
Place: Uvas Reservoir
Morgan Hill
CA
Run will start within 30 minutes of final triathlete in on the 2 mile Catfish Swim. The run will be an out-and-back along the roads around Uvas Reservoir and towards Uvas Canyon Park. 60-80 minutes maximum.
Week of July 26, 2010
Menlo Masters Focus
1) PAC MASTERS L.C. MEET 2) CATFISH - UVAS- OPEN WATER 7/25
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
7/26
  Swim
5:45am, 7am
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
200's Free
100's IM
on increasing intervals
  Combo
6:00pm
Place: Holbrook-Palmer Park
Spin and Run x3 min of 30 run
7/27
  Swim
5:45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free
Distance: Mid
300s at threshold
  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/Run/Strength x3
  Run
5:45pm
Place: Woodside Elementary
Fart Lek loop through trails
7/28
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Fly
Distance: Short
Legs work
  Bike
9:00am
Place: Burgess Pool
Tour-Foothill- Moody-Page-Arastradero-Alpine-Portola-Tripp-Olive
  Bike
6:00pm
Place: Edgewood and Canada
Chase Groups
  Run
6:30pm
Place: Woodside Elementary
Format: Tattersols -- Women Only
Coach: Vince Digneo
*** AEROBIC THRESHOLD III ***... 6:30pm SHARP: Meet @ WOODSIDE ELEMENTARY SCHOOL and send off for warm up...7:00pm: Main set on the school field and track (behind the school)
7/29
  Swim
5:45am, 7am, 12 noon, 7:00pm
Place: Burgess Pool
Long Free Pulling for power

Short/Breast
  Run
9am
Place: Geng Road
Bayland Flat Fartlek Training
  Strength
6:00pm
Place: Holbrook-Palmer Park
Strength with Jake
7/30
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Choice
Distance: Short
Light swims and 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!
7/31
  Swim
6:00am, 7:00am, 8:00am
Place: Burgess Pool
Stroke: Free
Distance: Long
Speed and short rest intervals
  Bike
8:30am
Place: Burgess Pool
3.5 hour ride
Course-Old La Honda-San Gregorio-Tunitas-Kings-Canada out and back if needed or wanted (Double stack)
  Bike
8:30am
Place: Burgess Pool

Level 1
Foothill>Stevens Canyon> Mt. Eden> Saratoga >Home
Bike (2-2.5 hours)
Run (2.1 miles)
Coach Hani
Map

8/1
  Bike
8:30am
Place: Parking lot in Portola Valley
Alpine Rd & Willowbrook Dr

Format: Special Ops - Mountain Bike
Coach: Keith
2-3 hrs
  Bike
8:30am
Place: Burgess Pool
Coach: Tim
Second day of double stack weekend. 3.5 hours on the bike is the goal. Course-Page Mill, down West Alpine-Up 84-Down Kings-Canada out and back if needed to reach 3.5 hours
Week of August 02, 2010
Menlo Masters Focus
1) Open Water Swims 2) Summer Fitness Maintenance
Team Sheeper Tri Team Focus
1) Combo #2-Straight Begins at Lake Almaden 2) Altitude Camp @ Donner 3) Grinder #1- Diablo -Sept. 6-Labor Day
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
8/2
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Focus: Technique and Stroke work
Distance: Long
  Combo
6:00pm
Place: Holbrook-Palmer Park
Coach: Hani
Spin and Run x 1
8/3
  Swim
5:45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/Breast
Distance: Short
Pull-Downs, Legs, Lungs
  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/Run/Strength x1 ***This is a group led workout. No coach available today.***
  Run
5:45pm
Place: Burgess Pool
Coach: Jake
Repeat 400's for 40 minutes with increasing rest after every 4th 400. Starting with 30 seconds recovery and increasing by 15 seconds each round. Attempting to sustain or improve pace.
8/4
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Mid
Pulling and sustaining pace
  Bike
9:00am
Place: Burgess Pool
Coach: Keith Terada
Chase Groups
  Bike
6:00pm
Place: Edgewood and Canada
Coach: Hani Juha
Chase Groups
  Run
6:30pm
Place: Cobb Track and Angell Field, Stanford
Format: Tattersols -- Women Only
Coach: Vince Digneo
*** Longer Intervals and Preparation for 800TT and 1-mileTT... 6:30pm SHARP: Meet @ Stanford Track and send off for warm up...6:50pm: drills, continued warm up...7:10pm: main set. This evening we'll focus on pre-race prep, building to longer intervals, and a solid pilates section with Coach Kristin.
8/5
  Swim
5:45am, 7am, 12 noon, 7:00pm
Place: Burgess Pool
Long-Free-Starting fast and holding variable paces Mid-Back-Repeat 100's
  Run
9am
Place: San Mateo Bike Bridge
***Group Led Workout***-Aerobic Loop around Stanford Campus
  Strength
6:00pm
Place: Holbrook-Palmer Park
Strength with Jake
8/6
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Fly
Distance: Short
Quick starts and finishes-streamlines.
  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!
8/7
  Swim
6:00am, 7:00am, 8:00am
Place: Burgess Pool
Stroke: Free/Choice
Distance: Mid
Fins for threshold work
  Bike
8:00am
Place: Lake Almaden car park
Whitfield Blvd
San Jose,
Format: Sheeper Ride
Coach: Tim Sheeper

IM & 70.3
South from Lake Almaden
Bike (5-6 hours)
Run (45-60 mins - out and back on the paved traill)
Please be ready to depart at 8am.
  Bike
8:30am
Place: Burgess Pool

Level 1
Sandhill>Manzanitta> woodside> Canada >Polhemus >Home
Bike (2-2.5 hours)
Run (1 mile - out and back on the dirt trail)
Coach Tanja
Map

8/8
  Swim
7:00am
Place: Burgess Pool
Stroke: Free
Distance: Long
Aerobic Repeat 400's
  Bike
8:30am
Place: Burgess Pool
Format: Sheeper Ride
Coach: Tim Sheeper
Combo recovery Bike 2-2.5 hrs
Canada Road and Polhemus and Portola Loop
Week of August 09, 2010
Menlo Masters Focus
1) Open Water Swims 2) Summer Fitness Maintenance
Team Sheeper Tri Team Focus
1) Combo #2-Straight Begins at Lake Almaden 2) Altitude Camp @ Donner 3) Grinder #1- Diablo -Sept. 6-Labor Day
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
8/9
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: FR/FLY
Distance: Short
Sustaining stroke counts and speeds on repeat 50's and 25's
  Combo
6:00pm
Place: Holbrook-Palmer Park
Spin and Run x 2
Coach Tim
8/10
  Swim
5:45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/Back
Distance: Mid
Fins
Tech.-To-Threshold-To-Power
  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/Run/Strength x2
  Run
5:45pm
Place: Burgess Pool
Extensive threshold 2x4 mile Linden Wood horseshoe loop
8/11
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Long
Stroke obstacles to challenge recovery during long swims
  Bike
6:00pm
Place: Edgewood and Canada
Chase Groups
  Bike
9:00am
Place: Edgewood and Canada
Coach: Hani Juha
Flat Speed Intervals and strength climbs
  Run
6:30pm
Place: Cobb Track and Angell Field, Stanford
Format: Tattersols -- Women Only
Coach: Vince Digneo
*** 800 METER TIME TRIAL... 6:30pm SHARP: Meet @ Stanford Track and send off for warm up...6:50pm: drills, continued warm up, and increasing speed to finish the night with a 800m TT!
8/12
  Swim
5:45am, 7am, 12 noon, 7:00pm
Place: Burgess Pool
Long-Free Pulling open water rhythm

Short- Breast Tempo Changes
  Strength
6:00pm
Place: Holbrook-Palmer Park
Strength with Jake
8/13
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
Leg emphasis, 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!
8/14
  Swim
6:00am, 7:00am, 8:00am
Place: Burgess Pool
Stroke: Free
Distance: Long
Repeat descending 500's
  Bike
8:30am
Place: Burgess Pool

Level 1
Willow>Coyote hills> Paseo Padre>Home
2x20 minute efforts at race pace
Bike (2-2.5 hours)
Run (3 miles)
Coach Hani
Map

  Bike
8:30am
Place: Burgess Pool
Up Kings, down Hiway 9
Foothill-Speed every other stop light
4+ hours
RUN: "My Mile"
8/15
  Swim
7:00am
Place: Burgess Pool
Stroke: FR/FLY
Distance: Short
8 x 75 Free
8 x 75 FR/FL/FR
8 x 75 FL/FR/FL
  Competition
 Folsom - Olympic
8:30am
Place: Folsom, Ca
  Run
8:30am
Place: Parking Lot across from Oracle
Long Run #2
Oracle Run
Out and back and flat
IM-2 hours
70.3-1.5 hours
Warm up-then maintain race heart rate target output
Swim-Follows run @ Oracle Lagoon