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TCM Newsletter: Friday February 29, 2008
In this Issue: |
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March Social Event |
TriMore Fitness |
Other Stuff |
New Sponsor |
Dominican Pool Update |
Cartoon |
Member’s Training Program |
Training Tips |
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Happy Leap Year!
March Social Event
Join us for wine (or soft drinks) and nibbles at Tam Wine Cellars in Larkspur Landing on Friday March 7, 2008 at 7pm. Come meet your Board, fellow members and generally have a good time. Ideal preparation for a Saturday ride!
Lucky door prize! Please RSVP – info@triclubmarin.org
New Sponsor
Berkeley-based Gu has stepped up and agreed to let the Club participate in its Pro Sales Program. This program offers significant discounts on Gu, Gu2O and training equipment and gear. Email info@triclubmarin.org for your order form. Please only order for yourself not friends, family, distant relatives, your sport store or whatever.
Members’ Training Program
This now available courtesy of Steve Thompson www.sstmarin.com a USAT-certified coach (thanks Steve) and is a basic, no frills package aimed at getting you through a sprint event in about 12 weeks of training. Ideal for newbies. We will post to the website but in the meantime please email info@triclubmarin.org if you need a copy.
TriMore Fitness
We’ve linked up with Coach Neil Fraser to be able to offer discounted workouts, gear and training packages for members. Discounted workouts will generally cost $10-15 (about $5 off the usual price) and gear is usually about 20% off. There will be free clinics and workshops also available.
Check out www.trimorefitness.com and click on the calendar to see workouts. Our Club code for workout discounts is clubs08 and for gear it’s TCM2008.
Dominican Pool Update
Unfortunately Dominican no longer offers a discount rate on their pool rental. They are upgrading their sports programs to NCAA standard and are using facility rentals to help pay for that. Therefore we will not be able to use the pool this summer. Our Swim Director is currently researching other options so stay tuned.
Training Tips
Steve Lumley writes: Want to race faster? Get an effective warm up routine.
“With the possible exception of the national debt, fewer things are more universally ignored than a proper warm up.”
(Scott Tinley)
Missing or compromising your warm up will, at best, give a compromised performance, or worse, lead to injury.
But, learning how to warm up effectively can lead to improved race performance.
A warm up has several purposes:
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To elevate body temperature
- To increase blood flow to the muscles and associated soft tissues
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Enhancing muscle contractility, speed and strength
- Reducing risk of muscle injury
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Improving the speed of nervous system activity and coordination of movement
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Improving the VO2 kinetic response to exercise
But what is an effective warm up?
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It should be least 10 – 15 minutes, preferably 15 – 30 minutes.
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It needs to include some relatively high intensity exercise, enough to raise blood lactate to around threshold levels. This is roughly 10k running pace, 25 mile bike TT pace or 1500m swimming pace.
- Three to five intervals of one minute each should be sufficient, with 3 minutes or more recovery between each interval.
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This should follow 10-15 minutes of easier exercise of gradually increasing intensity.
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Aim to complete your warm up about 15 minutes prior to race start.
Caution is needed though, as a warm up which is too intense and, or, doesn’t allow enough recovery time before the race start can be detrimental to performance. Off season is the time to experiment to see what works best for you. Low key road or cross country races are a good opportunity to fine tune your own warm up routine.
Other Stuff
Don’t forget to keep checking our website at www.triclubmarin.org for updates on workouts, social events etc.
We also have a limited supply of TCM kit – tri-shorts, tri-tops and cycling jerseys – please email info@triclubmarin.org with your requirements and we’ll see if we can match you up!
We are always looking for suggestions/content for the newsletter. If you have any ideas, links, articles you want to contribute email me at: seacap@netscape.com before Thursday.
TriClub Marin
PO Box 829
San Anselmo , CA 94979
www.triclubmarin. org
March 30, 2007
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May 1, 2007
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June 5, 2007
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July 31, 2007
August 31, 2007
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November 13, 2007
December 18, 2007
January 31, 2008
February 29, 2008
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