Archive for December, 2007

The new training program for Block II (“Strong Before Long”) is now up on the Team site – just in time for the New Year!  The “Training” page also includes an explanation of the philosophy behind the next 12 weeks of our Becoming an Ironman plan and the goals we have for this Block.

Even though this portion of our training plan is about building strength and, to a lesser extent, muscular endurance, it’s also about focusing on two fundamental elements of a successful Ironman:

  • Training consistently.  This block contains as many as 12 workouts per week, but all but 2 or 3 of these will be one hour or less.  The key to building strength and refining technique is frequent, shorter, and often intense workouts.  Don’t worry, once we move into Block III, many of these shorter workouts will be replaced by fewer, longer ones.
  • Turning Weaknesses into Strengths.  The first 8 weeks of this Block contain 2-3 “choice” workouts per week.  These are designed to allow you to focus on training those events that you consider to be weaknesses.  There is an old adage in the sport of triathlon: “Train your weakness; race your strength.”  This is the time to be working on that weakness so that it doesn’t hold you back from racing your strength when we begin racing in June.

As always, this plan is not going to be perfectly suited for everyone.  Following its basic format will set you up well for our long training rides and runs in Block III, but you may have to tweak it in order to make it work for your own schedule, goals, and abilities.  If you would like any help in personalizing the plan, please get in touch with Andy.


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Team Triathlon Update

We have finalized the details for our first indoor Team Triathlon, scheduled for Saturday, December 22.  Due to limited pool availability (the only available opening at the Middleton High School swimming pool is from 9:00 – 10:00 am), we are going to offer two separate start times and “race” formats to accommodate those of you who need to be done with the workout by mid-morning in order to fit in all that last-minute Christmas shopping.

  • The “early start” option will be a reverse run-bike-swim format and will begin with a 4-mile run and 45 minute cycle at the Endurance House cycling studio starting at 7:00 am and conclude with a 15-minute swim at Middleton High School swimming pool.  This will enable you to have finished the entire workout by 9:30 am.
  • The “late start” option will be a traditional swim-bike-run format and will begin with a timed 15-minute swim at Middleton High School swimming pool beginning promptly at 9:15 am.  This is followed by a 45 minute cycle and 4-mile run, both at the Endurance House cycling studio.  The run will conclude at approximately 11:30 am. 

Please check the “Team Events” page for a detailed description and schedule of both options.  We don’t need to know which one you’ll be doing — but all events will start at the scheduled time, so don’t miss the bus!

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Team Update

Over the next 10 days, we have three team events to cap off our first 12-week training block.

1. On Saturday, Dec. 15 at 6:30 am, we have our longest ride of the season at the Endurance House indoor cycling studio. Note that we will be starting at 6:30 am so that we can be wrapped up by 10:00 and you can get on with your day. This will be a three-hour ride. Three hours on the indoor trainer is a long time, but it goes by a lot quicker when there’s a big group.

2. On Thursday, Dec. 20 at 6:00 pm, at the Boulder Creek Apartment Clubhouse (1080 Pleasant View Road in Middleton), we have a great guest speaker to talk to us about whole-body fitness: Tim Gattenby. Tim is a 10-time Ironman (including two Kona finishes) and a 2-time winner of the 500 mile border-to-border triathlon. Tim is a professor of kinesiology at UW-Madison and is a true expert on how our bodies move and what it takes to keep them healthy and strong during rigorous Ironman training. Tim will also talk about the importance of getting a professional bike fit, and will be offering special rates and schedules for bike fits to team members this winter.

On Thursday, Dec. 20 at 7:00 pm (immediately following and in the same location as the seminar), we’ll have a screening of NBC’s broadcast of the 2007 Ironman World Championship in Kona. You only need to bring two things:

  • Your family and friends, so they can see what it is you’ve been spending all your time doing lately; and
  • A small Ironman or Hawaiian-inspired dish to pass (to keep with the Kona theme).

We’ll have some gifts for our supporters to hand out, raffle prizes, and a special announcement regarding our Team Block I Award Winners, so stick around and celebrate your accomplishment of (almost) finishing the first 12 weeks of the Becoming an Ironman training program.

3. Finally, on Saturday, Dec. 22, at 8:00 am, we have our first team indoor triathlon. This will be a 15 minute time-trial swim at Middleton High School Pool, at 45 minute time-trial bike at our indoor cycling studio, and a 4 mile run in the Greenway Station neighborhood. This is a great way to cap off our first block of training (and a great way to go into your well-deserved week of rest). At the end of the second block in mid-March, we’ll have another indoor triathlon that will be about twice the distance, with the goal being to keep the same pace during that triathlon as you were able to maintain during this shorter one.

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