Triathlon

the TRIATHLON program "FITNESS IS A WAY OF LIFE" 

 

TRIS

         ON GOING QUARTERLY TRACK  WORKOUT SCHEDULE:  

WORKOUT TIMES:

RUN WORKOUTS:  6:00-7:30am Tuesday & Thursday 


TURBO WORKOUTS: 6:00-7:30am Tuesday & Friday 

     

TUESDAY 7/21 - 
Main Set:  2x1200 (cutdowns) - 1x 1mile (steady state) - 2x1200 cds.
THURSDAY 7/23 -
Main Set: 2 sets of 2x200/1x400 uphill repeats then 8min tempo in the trails - repeat 2 sets of 2x200/1x400 uphill repeats.  Bonus 8min tempo.
FRIDAY 7/25 -
Main Set: 4 times thru (4min LCR 90 rpms, 3min LCR "big gear", 2min SCR "fast spin", 1min ez).  Then run off bike > 3 miles @ AT.
TUESDAY 7/28 - 
Main Set:  3 to 4 sets of 4x400 (cut down within each set).  1min rest between 400's & lap btwn sets.
THURSDAY 7/30 -
Main Set:  4-6 x 1 milers @ T on the "miracle mile loop" w/ 90sec recovery between each.
FRIDAY 7/31 -
Main Set:  5 x 2min "fast spin" / 1min easy; 10min steady in large chain ring @ 90rpms @ HR#3, 2min easy then repeat then 5 x 2min "fast spin"/ 1min easy.
TUESDAY 8/4 - 
Main Set:  5-6 times 1000m w/ last 200 pickup (200 jog recovery)  
THURSDAY 8/6 -
Main Set:   2 sets of 4-5 x Stonehedge hill repeats (build within each set).
FRIDAY 8/7 -
Main Set:  4x 2min as: 1:30 steady in HR zone 3/ 30sec big gear standing, 1min easy between.  Then - 6 x 3min as: 1, 3, 5 in aerobars steady HR zone 3-4 rpms 85-95 & 2,4,6 descend from HR 3-4 in a bigger gear w/ 2min easy between. Then 1x8 min shifting gears every 2min while trying to maintain rpms @ 85-90. Cooldown 10min spin easy.


 
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Triathletes should be able to run, bike and swim with some proficiency. We meet at the track for all the run and bike workouts and the Canyonview pool for swim workouts.  A limited number of turbo trainers are available for the turbo workouts.  If you have your own turbo trainer, please bring it with you so you can learn to train on your own equipment.  Oh, yeh...bring your bike with you! 

(All turbo workouts will be at the Spanos Training Facility - on the track.) 

Registration for new participants will be at RIMAC or the front desk at the Canyonview Aquatics Center.! Renewals can also be paid at the Canyonview Pool Front Desk.

Community Membership:
Daily- $10.00 Quarterly- $165.00 (includes facility use card)

*If you already have a REC CARD:Program Fee-$105.00

Student Membership:
Daily- $4.00 / Quarterly- $55.00

**Triathletes may attend any swimming, running and turbo workouts!!


For more information please contact Terry Martin > tpmartin@ucsd.edu

________________________________________________________________

National Sports Registration Forms for 2014

All of our athletes must be affiliated with a National organization for liability purposes. Please register online or download the forms and mail 'em in. Carry your form with you (good if you travel).
 

***Triathlon***2013 USAT registration form

Schedules and Registration

Select a category below to register

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