WEEK 48 November 26-Dec 2, 2012
Group Workouts & Schedule
TUES NOV 27TH - INTERVAL RUN @ MEMORIAL PARK - 6:30PM START
LAST WORKOUT AT MEMORIAL WE WILL BE AT DYER TRACK NEXT WEEK.
WU: 1 Mile EZ
MS: 3x2-Mile repeats in Z3/Z4 (1/4 Jog RI between each)
CD: 1 Mile EZ
WED NOV 28TH - HOP BRICK @
WEST U FITNESS - 6:30PM START
If you can't make HOP do this workout...
WU: 10 min Z2
MS: 4:00min progressive pace change, start in harder gear (80rpm) and each min take a gear off and speed up cadence, ending 4:00min in 95-100rpm sprint
3 x 5:00min sprints (first 2 min in 65-75rpm sprint, 1 min sprint out of saddle (75-80rpm), 2 min sprint 95-100rpm)
2 x 2:00 steady pace (pushing 85-95rpm)
1 x 3:00 climb out of saddle (60-70rpm)
1 x 3:00 sprint in saddle (95-100rpm)
CD: 5 min zone 2
SAT DEC 1ST - LONG RUN @
WEST U FITNESS - 6:30AM START
Keep in mind if you need to go a little shorter or longer than one of these distances you can always do so by just doing a short out-and-back on one section of the courses listed above. We want you to come out and join us!
SAT DEC 1ST - MASTERS SWIM @ DAD'S CLUB - 3:00PM START
AARON PALAIAN WILL BE THE ON DECK COACH THE ENTIRE TIME, COME WORK OFF THANKSGIVING!
WU:500 Progressive (200Z1, 100Z2, 100Z3, 100Z4)
BEGINNER MS: 5x200 @ Z3 DESC (:45 RI)
INTERMEDIATE MS: 10x200 @ Z3 DESC (:45 RI)
ADVANCED MS: 14x200 @ Z3 DESC (:45 RI)
ALL SWIMMERS 500 FREE Z3 MODERATE
CD: 400 EZ
SUN DEC 2ND - LONG RIDE/BRICK @ LA CENTERRA - 7:30AM START
Ride Easy-Moderate
Run Easy-Moderate - 3-10 miles (follow your plan)
Keep in mind if you need to go a little shorter or longer than one of these distances you can always do so by just doing a short out-and-back on one section of the courses listed above. We want you to come out and join us!
Notable Upcoming Changes - We are working on securing a track, long term, to build a speed program in the off season. Once we do we will be transitioning the Tuesday Memorial Park run to the track. With cold weather coming we are looking at changing the Sunday long ride/brick back to being indoors either at the studio or at West U Fitness on Sundays. More details to come, for now everything stays as is (above).
Every single OULER should know how to do basic bike cleaning. The dirtier your bike is the better chance you run of your parts not working properly and/or as smoothly as they are supposed to. Follow the videos below to keep your bike looking good and running smooth.
There is no single bigger thing you can do to improve than to get tested. Testing establishes your zones which are vital for training progression. Every workout must have a purpose and every workout should be focused on training in specific zones. If you don't know those zones how to do you know you're working out correctly to maximize your time and efforts? Once tested on the bike and run it's also important to get retested every 3-6 months to ensure that your efforts are progressing with your fitness improvements.
None for the rest of November.
