Correction- Spring Meadow Tri is Sunday July 13th!!!

oopps…sorry for any confusion….The Spring Meadow Tri is in Helena on Sunday, July 13, 2008- not Saturday!!

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Workouts for week of June 30th-July 13th 2008

Tuesday July 1- Masters swim or see training plan for detailed swim workout.

Wed July 2- Cycling: WU: 20 min include 2-3 surges of 30 seconds to elevate your Heart rate and prepeare for the workout. MS: 5×5 min hill climbs at threshold (level 8 on 1-10 scale; the hardest pace you can maintain for 30 minutes) with 3 min active recovery between each. CD: at least 20 minutes.

Thus July 3- Running: WU 15-20 minutes. MS: 1 x mile, 1×800, 2×400, 4×200 with equal recovery between. CD: 15 minutes. MEET AT THE HIGH SCHOOL TRACK @ 6PM!!

Masters Swim or see training plan for detailed workout.

Sunday July 6th- Masters Swim or see training plan for detailed workout!

Tuesday July 8th- Masters Swim or see training plan for detailed workout.

Wed July 9th- Cycling: WU: 30 minutes include 3-4 surges or pickups.<br MS: 1×30 min at threshold (level 8- hard but controlled- the hardest pace you can maintain for 30 minutes) This is a geat time to be in the aero position!
CD: 30 minutes.

Thurs July 10th- Running: MEET AT BOGART PARK!! WU: 20 minutes. MS: 2-4 min hill intervals with equal recovery. CD: 15 minutes

Masters Swim or see training plan for detailed work out.

Friday July 11th: open water swim at East Gallatin Rec Area- 6pm,

Saturday July 12th- Spring Meadow Triathlon- Helena

Sunday July 13th- Masters Swim.

Workouts for Week of June 23rd, Training Plan Update

The training plan has been updated and completed.  Go to it for all the workouts!

Bozeman Triathlon Club Training Plan — June 24, 2008 Update, Version 4.0

Tuesday:  Swimming.  Masters swim at 7:30 pm OR see training plan for detailed workout.

Wednesday:  Cycling.  6pm.  Bogert Park-Time Trial clinic– learn the basics and details of time trialing for an effective bike leg of your triathlon.  This will be an “active” clinic and lecture so come prepared to ride.  Also, bring your running shoes for a brief run (brick) workout after the ride!!

Thursday:  Running.  6pm.  Meet at the fields behind the high school.  WU: 15 min. MS: 1×800, 2×400, 4×200, equal recovery between.  Swimming.  Masters swim at 7:30 pm OR see training plan for detailed workout.

Friday:  Open Water Swimmming.  6pm.  East Gallatin Recreation Area

Saturday:  Dryland Training.  8am .  Meet at Peet’s Hill!

So Much Stuff!

TRITONS TIME TRIAL CLINIC – Wednesday, June 25th, 6:00 PM – Bogert Park
Learn to Cycle Faster!
Sebastian White of the GAS Cycling team will join Coach Laurie during this training session and offer cycling advice, to gain speed and maximize efficiency.  Put on your aero bars and join us for this clinic and riding session.  Bring your running shoes, and we’ll finish off the TT with a brick.  This educational clinic is free, and open to all Triton members and the general public.  Hope to see you there!

TRITONS RUNNING INTENSITY SESSION – Thursday, June 26th, 6:00 PM
Soccer Fields, Just North of Bozeman High School Track
Tri Club Running Coach Justin Mellmann offers a change in venue.  This week only, the Club will rendezvous at the Soccer fields, just north of the Bozeman High School Track.  See you there!

OPEN WATER SWIM – Friday, June 27th, 6:00 PM – East Gallatin Recreation Area
Bring your wetsuit!
Coach Laurie will lead this combination of an initial OWS clinic and training session.  Should be a fun way to end the work week!

DRYLAND TRAINING – Saturday, June 28th, 8:00 AM – Peet’s Hill
Meet in the Parking Lot South of the Library, at the Base of Peet’s Hill!
Coach Minde had us outside last week, running bleachers and strengthening our core.  This week, the Club will rendezvous at Peet’s Hill for even more fun and fitness variety, outdoors!

IRONMAN CDA RESULTS
All 6 Tritons Finish! Congratulations Guys! Cannot Wait to Hear the Stories!

Overall Finish Time Triton
250 11:02:12 Dan Martin
714 12:18:54 Doug Fletcher
915 12:48:33 Greg Benjamin
1032 13:05:41 Neil Sexton
1230 13:37:41 Lawrence Sampson
1524 14:28:42 Joe Cobb

JANET CLARKSON TRIATHLON
Tritons Dan Heil #2 Overall Male, Brooke Nelson #2 Overall Female! Congrats to All!

Overall Finish Time Triton
2 1:35:58 Dan Heil
8 1:46:12 Cole Robertson
9 1:46:44 Brooke Nelson
22 2:03:52 Cheryl Juergens

ITU WORLD CHAMPIONSHIPS – Vancouver, Canada
Triton Molly Hayes Repeats! Age Group World Champion for the Second Year in a Row!  Congratulations Molly!
Check out the race story here — www.insidetri.com/article/71453/cold-water-high-waves-throw-itu-age-group-world.

PACIFIC NORTHWEST REGIONAL CHAMPIONSHIPS – Moses Lake, WA
Triton Chris Depner Places 4th in Age Group, Qualifies for Nationals!  Congratulations Chris!

MAKE IT HURT ON THE DIRT OFF-ROAD DUATHLON – Friday, July 4th, Homestake Lodge
Duathlon is Back for 2008!
Triton Sponsor Homestake Lodge is hosting the event on Homestake Pass near Butte, MT.  Racers may either compete as individuals or in teams.  There are classes for adults and two junior categories.  After the event there will be a barbecue, beverages, and music.  Adult distances are 9 miles/bike, and 4 miles/run.  The Under 10 Junior Course is 2 miles/bike, and 1 mile/run; the under 14 Junior Course is 4 miles/bike and 2 miles/run.  Terrain is a combination of logging roads, trails, and single track suitable for most riders and runners. Adult Individual – $30.00, Adult Relay – $35.00, Youth – $12.50, additional barbecue ticket $7.50 (1 bbq ticket included with race entry).  Juniors start at 9:00 AM and Adults start immediately following the Junior finish.  Register on active.com at the following link, http://www.active.com/event_detail.cfm?event_id=1553836.  Race day registration is available and it is the same price.  Please arrive by 8:30 AM on the day of the event to register.  Directions: Exit 233 off I-90, get on FS 240 at the cattle guard on the South side of the interchange.  Travel for 3 miles until the Homestake Lodge Road is on the right.

Make It Hurt On The Dirt Entry Form

TRITON ROSTER
31 Tritons Now Down Under PNW USAT Championships Membership Drive!
Here’s the current and official Triton Membership roster.  After just a month or so, THIRTY-ONE! Bozeman Triathlon Club members have committed to the program.  All are now or are soon-to-be official USAT members, too.  It’s a great start, and our position going in to the Pacific Northwest USAT Championships looks good.  FYI, the Club will likely need to end the free USA Triathlon membership drive giveaway ($39 value) very soon.  The Club’s funds for this terrific promotion are limited, and we will not have the capacity to underwrite this campaign much longer.  So, heads up to your tri friends, as this opportunity is about to expire.  Meanwhile, please welcome our new members to the Club, introduce yourself, and support our training sessions and clinics!

Tritons
1 Benjamin, Greg
2 Clayton, Steve
3 Cobb, Joe
4 Depner, Chris
5 Fletcher, Doug
6 Fulton, Furry
7 Gaillard, David
8 Hayes, Molly
9 Heil, Dan
10 Jeurgens, Cheri
11 LeFeber, Jeremy
12 Martin, Chris
13 Martin, Eric
14 Mellmann, Justin
15 Mellmann, Lisa Lee
16 Montague, Ada
17 Nelson, Brooke
18 Pearson, Sherri
19 Peters, Suzanna
20 Purvis, Lander
21 Rhodes, Kitrick
22 Robbins, Mary
23 Robertson, Cole
24 Sampson, Lawrence
25 Sexton, Neil
26 Takeshita, Ryan
27 Thatcher, Laurie
28 Thatcher, Tony
29 Thomas, Aunge
30 Thompson, Art
31 Van Court, Emily

Your Daily Needs

After being out of town and a few weeks of getting back to normal, I will be updating the log once again.  This week is how to figure out your daily caloric needs.

 There are several equations for figuring out your daily calorie needs, but an easy one to use and understand takes into account your body weight and activity level.  Be honest about your activity level, because this is where people tend to gain weight-when they overestimate how much they are really doing. 

 Less active= little or no activity, recovery from injury or illness : Body weight in pounds x 13.5-15 calories/pound

Light to moderate activity= 45-60 minutes of purposeful activity at a moderate intensity: Body wt (lbs) x 16-20 cals/lb

Very Active= 60-120 mins activity most days of the week: Body wt (lbs) x 21-25 cals/lb

Extremely active= training for an ultraendurance event (Ironman): Body wt (lbs) x 25-30 cals/lb

In general, women should use the lower end of the equations due to theeir smaller body mass and men the mid to upper range. 

Week of June 16th workouts and clinics

A reminder to all that we will meet at the East Gallatin Rec Area on Tuesday 17th@ 6pm for a transistion clinic. This is a “hands on clinic” so come prepared with all your gear (swim, bike, run stuff) to practice transitions. If the weather is poor we will meet at Fleet Feet.

**This is a recovery week- use the time to recover and rest as you need!
Tuesday June 17th: Masters swim or 1750 as:
WU 300 easy 8×25 drills/choice RI 10 sec, MS: 5×100 @ mod RI: 5 sec,
6X75 @ vo2max RI 45 sec, CD 300 easy.

Wed: Cycling:
WU: 20 min, MS: 1×22 min tempo @ threshold, CD: 20 min.

Thursday: Running 30-40 min easy run
Swim Masters or 1900 m as: WU: 300easy, 8×50 drills/choice RI 10 sec, MS 5×200 @ threshold RI 45 sec, 4×25@speed RI 20 sec, CD: 300 easy

More Clinics!

TRITONS TRANSITION CLINIC – Tuesday, June 17th, 6:00 PM – East Gallatin Recreation Area
Learn to Transition Faster!
Listen up! Stop taking those coffee breaks at T1 and T2.  Get in-and-out of the zone fast.  Matthew Parks will join Coach Laurie during this practice session to offer tips and help you lessen your time in the transition zone.  Bring your gear, your bike, lay it out, and we’ll practice.  This educational clinic is free, and open to all Triton members and the general public. Join us!

TRITONS TIME TRIAL CLINIC – Wednesday, June 25th, 6:00 PM – Bogert Park
Learn to Cycle Faster!
Sebastian White of the GAS Cycling team will join Coach Laurie during this training session and offer cycling advice, to gain speed and maximize efficiency.  Put on your aero bars and join us for this clinic and riding session.  This educational clinic is free, and open to all Triton members and the general public, too.  Hope to see you there!

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