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TCM Newsletter: Tuesday June 5, 2007
In this Issue: |
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Race Results |
Local Events |
Links & Other Stuff |
Race Report – Escape from Alcatraz |
Training Tips |
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Club Events |
Special Thanks – Tam Bank |
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Race Results
Two races to give results from this week. Auburn International and Escape from Alcatraz
Auburn International 5/20/07:
Jeanine T Time: 2:54, AG 3rd, OA 58
Escape from Alcatraz 6/3/07:
Dusty R Time: 3:06, AG 4th, OA 809
Andrew S Time: 2:47, AG 61st, OA 331
Dusty’s result qualifies her for a Podium Award from our great partners at Endurance Co-op. Check out www.enduranceco-op.com for their full range of products. TCM members also get discounts on purchases.
Also a big shout out to our own Ken W who volunteered for kayak duty and helped ensure everyone safely arrived on shore.
Race Report – Escape from Alcatraz by Andrew S
Sunday June 3, 2007 – Yawn! Up at 2.45am as we’re, i.e. first-time escapees, are supposed to be on first bus at 4am, after only managing a couple of hours sleep this is not looking good. Plus it’s cold, well it is the middle of the night.
Arriving at the transition area, everything is organized and well set up. Jumped on the bus and was sitting at Pier 3 by 5.30am – an hour and a half before the boat leaves! Last time I listen to race organizers.
The ferry leaves the dock at 6.15am stacked full of nervous and not so nervous triathletes. I’m in the nervous category. Not looking forward to the swim. Found Dusty and we reassured each other that we would make it OK.
7am and the pros are off. Then it’s a mad rush to get off the boat – people are jumping in left, right and center. Water is not too cold, a pleasant surprise but is choppy. Current is relatively fast and I manage to get the swim done in about 34 minutes for the 1.5 miles. So far so good except I don’t know what time I’ve done cos’ I hit the wrong button on my watch. A run of about 0.5 to 0.75 miles follows to T1.
Bike route is fairly lumpy and technical and in my opinion too crowded in places where width is needed. A great route otherwise. There was a nasty crash on the downhill return from the Legion of Honor.
Finally the run which includes the infamous sand-ladder but before you even get to that they make you run out and back along the fairly soft sand which really saps your legs. The sand-ladder is a compulsory walk – no exceptions.
All in all this is a great race, fabulously well organized.
Club Events
July Speaker: Marvin Zauderer on The 5 Core Skills of Mentally Fit Triathletes
Join us on July 20, 2007, 6.30pm, at Tam Bank in San Rafael (click here for address: http://www.tambank.com/01_ourbr.html ).
Many athletes find that it's the mental side of their game that sets them apart from their competitors. Marvin Zauderer's presentation, "The 5 Core Skills of Mentally Fit Triathletes," identifies the skills triathletes need to get an edge. Marvin leads the Mental Training program at Whole Athlete (www.wholeathlete.com), a performance center in Marin County that provides a comprehensive set of coaching, testing, fitting, and consulting services for amateur and professional athletes. He is a licensed psychotherapist with a private practice in SF and Marin, a USA Cycling Level 2 coach, and Masters road racer.
Local Events
a) Free Group Riding Skills Clinic
Don’t have drafting, pulling and pacelines nailed yet?
Want to learn how to avoid getting dropped on climbs?
Want to feel safer and have more fun on group rides?
Then sign up for the group riding skills clinic given once again by
Marvin Zauderer: USA Cycling Level 2 Coach and Masters Road Racer
Dusty Roady: ZGirl Women’s Cycling Team Manager and USA Triathlon Level 1 Coach
Tim McCracken: Marin Cyclists President and Masters Road, MTB, and Cyclocross Racer
Katie Kelly: Masters Road Racer and Marin Cyclists Member
Sunday, June 24th
9 a.m. – 2 p.m.
(includes a 40-mile ride from Fairfax and complimentary goodies at the Bovine Bakery in Pt. Reyes Station)
Free to Marin Cyclists members, $20 for non-members
(Marin Cyclists membership: $25, www.marincyclists.com)
To sign up, please email marvinz@pobox.com
b) The 6th Annual Mill Valley Bike Swap is back for 2007!
It’s FREE!
Saturday June 30th 2007 from 8-2PM. Get there early for deals!
Want deals on bike stuff? Got stuff to sell?
RSVP a space and more information at http://www.mvbikeswap.com
Training Tips
Improving Run Speed by Lance Watson (http://www.insidetri.com/portal/news/news.asp?item=100039 )
To make your run faster, spend some time focusing on that sport while you do maintenance work in the other two. Add a month-long running focus to your training schedule by increasing the number of runs you complete in each week (usually by two to three sessions for experienced runners). You should also include some drill, tempo and track work - all of which should lead to dramatic improvements in your run speed. Here are the three main weekly sessions that you need to complete during your run focus:
1. Track
2. Fartlek
3. Endurance
Track
You can complete your track sessions on a running track or a road loop - if you know the distances of the loop.
Start each session with a gentle warm-up.
Next, complete 100 meters of A, B and C running drills. You can see a video of these drills at www.trainright.com , or you can consult a local running coach.
The next set is 3 x 100 strides. Run at race pace to open your stride and prepare your body to run quickly.
The main set will be 3 x 400 at 10K race pace minus 10-15 seconds. Take 200m easy between each interval. You can add an extra repeat to the program each week.
Complete the workout with a 10-15 minute easy cool-down.
Fartlek
Separate your track and fartlek workouts by at least 48 hours. In your fartlek session, you will complete a 35- to 45-minute run. During this run, include four to six sustained efforts of one to two minutes each. Each effort is at 10K race pace, and take full recovery between work intervals.Use the final 10 minutes of the run to cool down. You can add some drills and strides at the end of the workout.
Endurance
The endurance session is a low-intensity run of moderate duration. I would suggest you start with a 45-minute run and gradually work up to an 80-minute run. Complete this workout once per week.Depending on your training level, you could add some other easy runs to your weekly program. These should be easy aerobic sessions of 20-30 minutes in length.During the run emphasis, you should continue to complete one or two sessions each of swimming and cycling per week, and be sure to monitor your condition and avoid injury. After the run emphasis, you should be faster and more confident in your running ability.
Lance Watson
Special Thanks
Special thanks to Gisele and all her staff at Tam Bank in San Anselmo. The Bank is a great community member and allows us to use their facilities for Board meetings and Club events.
Check out their banking services at www.tambank.com
Links and Other Stuff
Don’t forget our fab website – www.triclubmarin.org – for workouts, events, links to our sponsors and other interesting items about the Club.
www.slowtwitch.com for Kona bike counts, bike reviews and much more
http://www.coachgordo.com/index.html Gordo Byrn’s webpage, full of articles on triathlon with an emphasis on going long…..
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
April 12, 2007
May 1, 2007
May 21, 2007
June 5, 2007
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