TNT Cap Tex Triathletes: Boldly On Our Way to the Finish Line!

Congratulations for recommitting to the program and taking the second big step on your way to becoming a HERO.

Now, this is where Coach needs to get serious with you. We have 9 weeks left until our event in Austin! HOLY FUDGE!!! Folks, we are running out of time. If you think that you could finish an Olympic distance triathlon based on the training you have done up to this point, I would say that you would probably be correct. However, what kind of state would you be in as you pulled in across the finish line??? You would be in a world of hurt. I hate to be blunt, but the Olympic distance triathlon is not a cake walk. It will be anywhere from 2 hours and 45 minutes to possibly 4 hours of hard work in the hot sun. It will test both your physical and your mental limits. There will be times that you will want to stop and walk, or even crawl. You might even scream from the discomfort that you will be in. There could possibly be a time that you will begin to cry because you want it to end. Yes, I have seen grown men and women cry on the race course.

Are you getting a little nervous now? I have two major suggestions for you right now:

First, Start coming to the Monday night swim workout AND THE SATURDAY MORNING WORKOUT EVERY WEEK. Saturday attendance has been dismal. Yes, I know it has been cold, but those have been character building workouts for the people who did attend them. Sadly, some of you have missed out on getting to know your TEAMmates a little better and putting some deposits in the fitness bank account. Every workout we do from this point forward is no longer base building, but critical race preparation training. Be there as if your life depended on it because there is someone who is battling cancer right now who's life depends on you being there.

Second, Sign up to participate in the Lone Star Sprint Tri on April 4th or the CB&I Sprint Tri on May 2nd. You need to have at least one sprint distance tri under your belt for practice so that you will know what to expect on Memorial Day weekend. Sign up today, without delay and if you are so inclined, sign up for them both. Hit on the name of each race and it will send you to the race website for registration.

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Thursday Night Track Workout
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Please bring your own water and the Mentors will be at the Memorial Park Track at or before 6:30 p.m. Here is the workout:

Warm-Up:
2 min of small bouncing on the balls of the feet to warm up those lower leg muscles. 2 min of running in place focusing on picking the foot up off the ground as if you were running on hot coals.
6 forward lunges on each leg. Step out into the lunge and then step back in to alternate legs.
6 side lunges on each leg. Step out into the lunge and then step back in to alternate legs.

Workout:
Newbies to running--6 x 800 meters (2 laps around the track, 6 times)
Seasoned runners--8 x 800 meters
Hard-Core runners-- 9 x 800 meters

Take a full lap (400 meters) around the track jogging or walking, or a combination of the two to recover between each 800 meters.

Keep track of the time it takes you to do an 800 and try to keep all of your 800's at or around the same pace.

Don't chop off that last 400 recovery. Use it as your Cool Down. Stretch after the workout.

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Saturday Brick Workout
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This weekend is our first Brick Workout. A Brick is when you put a bike ride and a run together and you allow the legs to learn how to be fatigued coming off the bike and going off on a run. Here are the important details:

Location: Memorial Park Picnic Loop--located just off Memorial Dr. on Picnic Ln. There are three stop lights inside of Memorial Park on Memorial Dr. and Picnic Ln. is the second light. We will be parking near the bathrooms on the left and if there is no parking, there should be plenty over by the ball fields on the right.

Time: We are meeting at 7:30 am

Workout: The Picnic Loop is 1.2 miles long. We will be riding the loop for 45 minutes and running for 20 minutes.

Please do not be late! We are moving back over to our regular picnic table on Arnot Dr. for a Nutrition Clinic at 9 am with the Marathon TEAM. We have to be finished at 8:45 am and ready to pull out of the parking lot at the Picnic Loop to go over to the clinic. As always, we will go somewhere for breakfast after the workout.

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Sunday Social Do Over
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We could not get our act together last weekend so we are going to try it again!

Location: Sunday Social is at your TEAMmate Vickie Pons' casa. Vickie is sending out directions to her place.

Time is 2:00 pm

Don't forget, Coach is bringing that Transition Training DVD so we can start leaning how to do transitions. Come for the fun and leave with some knowledge.

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Monday Night Swim Workout
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Dad's Club @ 7 pm
You missed Birthday Cake for Ryan last week if you were not there. This week, Coach Liz has something that she is giving away for FREE. Don't miss out!

100 yds. 10/10 drill
100 yds. 6/6 drill (200)
50 yds. Fingertip drag drill (250)
50 yds. Flick drill (300)
50 yds. Catch Up drill (350)
100 yds. Zipper Drill *NEW* (450)

50 yds. Free (500)
100 yds. Free (600)
150 yds. Free (750)
200 yds. Free (950)
250 yds. Free (1200)
200 yds. Free (1400)
150 yds. Free (1550)
100 yds. Free (1650)
50 yds. Free (1700)

4 x 25 yd. Free sprints (1800)