Training and Triathlon this week

Hello everyone, I hope you all enjoyed the great summer weather in the last few days.

Tuesday: Triathlon

Wednesday: yoga 4-5 pm.

Thursday: running, circuit training and strength assessments with Sam.

Saturday: bike relay

Here is the info for the Triathlon on Tuesday:

Triathlon Info

I Scream” Triathlon 

Cross Country Yukon Squads

TUESDAY JUNE 13^th

5:00 Start

Rollerski, Ride, Run

ICE CREAM PRIZES for top female/male, individual legs, ages, etc...

LAP DISTANCES

Rollerski 5.5 km

Mt Bike 2.5 km 

Run: 1.75  km 

Blue Squad

1 lap rollerski (5.5 km)

2 lap bike  (5 km) 

1 lap run (1.75 km) 

Green Squad 

1 lap rollerski (5.5 km)

1 lap mt bike (2.5 km)

1 lap run (1.75 km)

Sign Up:

1)    Waiver for Mt Bike.   SEE BELOW.   WILL HAVE COPIES ON TUESDAY BUT PARENTS MUST BE THERE TO SIGN

2)    Green Squad:  sign up on site before 4:30 

3)    Blue Squad: sign up on site before 4:00 

Details:

-Individual starts at :15 secs

-Transitions in stadium

-Bib will be handed out for bike/run sections

-Rollerski:  always ski on right side of path.  Listen to marshals directions at intersections.   Pedestrians have right of way.  When passing other skier…give room and each double pole.   

- Ice cream social after race 

Bring:  skate rollerskis, poles, boots, helmet, neon t shirt, Mt bike, water bottle, running shoes, shorts. (gloves and long sleeve optional based on weather) 

WAIVER TO PRINT, SIGN AND BRING TUESDAY

Waiver

Map: 

Sample training weekly plan (11 hours):

Monday:  rest day

Tuesday: triathlon 2:00 (roller skiing-triathlon-warm down)

Wednesday: yoga followed by an 1:00 hour run

Thursday: 2:00 (hour run, circuit training and cool down)

Friday:  1: 30 (:30 min roller ski warm up with speed at end. : 40 min circuit training in race office or elsewhere.   0: 20 min cool down roller ski)

Saturday: 2:00 hour bike at the road relay

Sunday: 2:30 hours (hiking)