Triathlon Team
Team Email January 30, 2010
Hello Team,
I’m even more excited about this year’s team after our workout today! You guys rocked! This is going to be a great year for training, especially with this team. Ok enough mushy stuff! I put lots of great stuff in this email for your training pleasure.
1) Attached Documents
The Basic 5k Running Program and the Training Calendar Worksheet – use this to help you manage and schedule your workouts. I also attached an Example of what mine looks like. It is up to you if you choose to use these or not. JIf you would like help filling out your calendar let me know.
I also attached the notes for this week also. Things I want you to focus on this week. Remember to take the time to set yourself. This is like setting up a puzzle before you started putting pieces together. Separate the edge pieces, and then organized by color, and then you start the assembly. You get what I mean. Once you are set to go, it’s much easier.
2) Next Saturday Feb 6th
We have a track workout scheduled. We will meet at 8:30am at Shahala Middle School Location: 601 Southeast 192nd Avenue Vancouver, WA 98683-9508
When you arrive you will drive to the parking lot to the right. You will see a small bathroom building and covered area. That is where we will meet.
Make sure to wear weather proof gear. Your shoes might get wet if it has been raining. Bring a change of clothes etc. You will be able to leave your things in the car.
Check out our Team Ruthless Google Map. It has the locations of where we will be training.
3) Swim workout from today
I wanted you to have the swim workout we did today.
Warm-up
25m x 4 Kick – 15 bobs between lengths
25m x 4 Pull – 15 bobs between lengths
25m x 4 Freestyle
50m x 4 Optional Stroke
75m x 4 (25m slow, 25m medium speed, 25m fast, repeat 4 times) 1 min rest between sets
100m x 4 even pace
25m x 4 cool down and float
Total Distance: 1600m (1 mile) sweet!!!
Half mile = 800m, Mile = 1600m
4) Individual Sessions with me J
My goal is to meet with you individually this week or next week. I want to be available to help you with your program and keep you without injury this season. You should get a call or text from me soon. Let’s do this!
5) Bonus Video
We were talking about this at coffee after swimming. Wild Canyon Games. We might be getting a team together for 2011!!!
http://www.wildcanyongames.org/Overview.php Check out the video!
We were talking about this at coffee after swimming. Wild Canyon Games. We might be getting a team together for 2011!!!
http://www.wildcanyongames.org/Overview.php Check out the video!
6) Team Registration for Blue Lake
I sent off an email to the Administrators of Blue Lake Triathlon. I asked if we could start as a team or have our transition location close together. I will let you know what I hear.
7) Shamrock Run
I will be running the 8k Shamrock Run on Sunday March 14th. It would be great to have you join us if you feel up to any of the events of the day.
The 5k run starts at 8:05
The Shamrock Stride 3.25 mile fitness walk at 8:20 am
The 15K run starting at 8:40 am
The 8k at 9:00 am
If we register as a team of 4 or more, we get $3 off our registration. Let me know if you plan to do an event
That’s it team, have a great week!
Team Ruthless Triathlon Training
Information about the Team:
Join Team Ruthless We welcome every level of inner athlete as long as you meet the preconditioning distances. Most of us starting are beginners so the distances are short. Basically you should be able to run a little and swim a little. Having a bike is also a good idea. If you don’t have a bike now, don’t worry. We won’t be doing any outside rides until March some time.
Interested in getting started or just have questions, email me Ruth@RuthBosckis.com or call me 360.910.3518.
Blue Lake Sprint Triathlon Event at Blue Lake Park in Gresham, OR. June 5th
Sprint Distances: Swim 1/2 mile, Bike12 miles , Run 3.1 miles (in that order)
If you’re not sure if you are ready to do a triathlon, email me and well talk it over, I’ve worked with over 100 new triathletes and would be happy to help you decide. Ruth:360 910-3518
Training Program:
This is a 18 week program designed to get you ready to do the Blue Lake Triathlon. Over the 18 weeks, we will increase our distances and speeds in running, swimming and cycling. By June 5th you will be ready for your first triathlon! Experienced athletes are also welcome!
Training starts Saturday January 30th and ends May 29th (Saturday before Triathlon).
Benefits of joining Team Ruthless
« One 1 hour Personal Training session with me to outline your program.
« Learn how to stretch and maintain your body to prevent injuries as you train.
« Learn proper nutrition strategies to make the most out of your workouts and recovery time.
« Gain general training techniques (open swim techniques, running faster but easier, how to run after getting of a bike, etc)
« General triathlon knowledge (transitions, triathlon layout and how it all works, gear knowledge, etc).
Training workouts:
We will meet weekly on Saturdays at 8:30 am. As we start training, our workouts will last about an hour or so. As we get closer to our event, our workouts as a group will lengthen. We will go from doing “single-event” workouts to “brick” workouts.
A brick can be any pair of the three; swim, bike or run performed back to back. This gets us ready to do our three events for the triathlon. Of course we schedule a mock triathlon to practice and work out the kinks before the big event.
Meeting Locations:
Depending on if we swim, bike or run, the location will change as needed; always in Vancouver unless decided by the group.
« Swimming will be a local community pools until the weather warms up. Then we will move outside for open water swims. Vancouver Lake and Kline Line are two I know best.
« Cycling will be done on the road at different scenic locations starting in March. If you want to start your cycling training early, I recommend cycling classes at the local community center or gym.
« Running will be outside on a trail or track.
Preconditioning:
You should be able to run at least 1.5 miles without stopping (doesn’t have to be fast), and swim 50 meters without stopping (Usually 1 full lap in a standard pool). Have a bike or planning to get a bike by the middle of March. Mountain bikes are fine, road bikes are better. Nothing fancy necessary!
Cost of program:
Cost for the 18 week program is $180. If this sound like something you really want to do, but are short funds, I have options; let’s chat! 360.910.3518
Join Team Ruthless:
Email me at Ruth@RuthBosckis.com right away to make sure you get a spot.
For added convenience you can use PayPal to register online.
5) Bonus Video
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