2012 – 1st Week of Training

Happy New Year!!!! What a great way to start the year!!!!  I hope you all have registered for your races and ready to start training. Giving your training the right structure over  the entire season is clearly one of the keys to having great races throughout the year.  Where to begin???? Have you schedule an appointment with the coach to discuss 2012?

First and foremost, it is important  to have a very good idea of which races you will target in a season so that you can build your training to get great result in each high-priority race.  Please review the following races: 2012 Races

Schedule an appointment with the coach and bring a list of races you will like to do. After you select races, write down three major goals you will like to achieve this season.

1. _________________________________

2. _________________________________

3. _________________________________

When you select your races, remember you race to race well… not to finish. Then the coach will discuss with you major objectives of how to achieve your goals for 2012. You have one of the top Elite coaches in the nation, if he gives you a recommendation and a strategy plan… you must trust him. Sometimes, it is not want you want to hear. You can get angry, but you have to remember, the coach is there to look out what is best for you and allow you to be injury free. Many athletes don’t like what the coach has to say and look for a second opinion (another coach), they go with another coach and get themselves injured.

Therefore, the Head Coach is here to help you and get you to your peak performance. The coach only does 20% of the work and the athlete has to do 80% of the training. Therefore, it is up to you to do your training and show up to practice.

Save the Date: January 21, 2012 at 9 am – Tri Club Kick Off Meeting Link

Please review the results of this past Thursday run test:

	Distance	Laps	Total	Conversion Mi	Duration	Pace
Tim	400	20.5	8200	5.125	30m 0s	5m 51s
Mike	400	18.75	7500	4.6875	30m 0s	6m 24s
Tom Cometa	400	18.25	7300	4.5625	30m 0s	6m 35s
Alex Hu	400	17.42	6968	4.355	30m 0s	6m 53s
Ruben	400	17	6800	4.25	30m 0s	7m 4s
Randi	400	16.75	6700	4.1875	30m 0s	7m 10s
Don	400	15.80	6320	3.95	30m 0s	7m 36s
Joshua B	400	15.65	6260	3.9125	30m 0s	7m 40s
Sean	400	15.60	6240	3.9	30m 0s	7m 42s
Steve	400	14.5	5800	3.625	30m 0s	8m 17s
Greg	400	14.35	5740	3.5875	30m 0s	8m 22s
Leslie	400	14.35	5740	3.5875	30m 0s	8m 22s
Karen	400	14.25	5700	3.5625	30m 0s	8m 25s
Dan	400	14.25	5700	3.5625	30m 0s	8m 25s
Judy	400	13.5	5400	3.375	30m 0s	8m 53s
Alex	400	13.25	5300	3.3125	30m 0s	9m 3s
Jennifer	400	13.25	5300	3.3125	30m 0s	9m 3s
Casey	400	12.85	5140	3.2125	30m 0s	9m 20s
Cat	400	11.75	4700	2.9375	30m 0s	10m 13s
Rafael	400	8.75	3500	2.1875	30m 0s	13m 43s
Grace	400	6	2400	1.5	13m 38s	9m 5s

Please review the training for this week:

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Time:	5:30 AM	5:00 AM	5:30 AM	5:00 AM	OFF	8:00 AM	6:00 AM
Location:	Aquatic Center	Downtown YMCA	Aquatic Center	Downtown YMCA		Lake Louisa State Park	Downtown YMCA
Sport	Swim and Run	Bike / Run	Swim and Run	Run		Brick	Run
Duration:	90 – 120 min	120m	90 – 120 min	120m		120m	120m
Focus:	Force	Power	Sprint	Speed		Transition	Tempo

Keep up the good work and I’ll see you all in the morning,