JULY 11

You are invited and encouraged to particpate in the season's first full lenght trial training tri at 9 AM at the Park at Lovers Point, Pacific Grove. Here is what we will do and why you should come.
1: Learn how to set your your transitions up. THIS IS VERY IMPORTANT. We will "rack" your bikes and set up for "T1" and "T2". T1 is the transistion between swim and bike and T2 is the transistion between bike and run.
2: Swim 1- 2 (or 3)loops (~500 m each) in the same water you will be racing in. You will learn the kelp crawl, how not to fall apart when you get bumped, how to get out of the water without getting knocked down, and how to walk/run to "T1". You will also learn the cold is a temporary feeling.
3: T1: You will remove your wet suit and prepare for your bike. This will include emphasis on safety and helmet. You may be disqualified if you leave T1 without having your helmet buckled. Organization is really important and I will send a transition checklist in advance of the weekend.
4: Bike race. We will ride 2 or 4 loops of 6 miles. This will teach you where the hills and curves are. The importance is getting used to riding "wet" and give you comfort in the race.
5: T2 will show you how to get your bike back into its rack, get your shoes on and learn all about the funny, numb, feeling you get when you leave your bike and try to run. You will lern how to run slowly for the first hundred yards or so in order to clear out your leg muscles. This is very important.
6: We will run 1 to 3 "2 mile" loops and finish our first trail tri of the season.

THEN, we will have lunch and a great time beginning around noon. Hot dogs and burgers and everyone brings something. More coming on this once we get the attendee list.

This will be the first of 2 or 3 full trial team tri's we will do. At this point, you should doing at least one brick, or multi-event work out every week. Swim/run, bike/run, etc.

WHO IS IN? Let's make this our first really big event. There will be other teams in training people there and let's all show our team spirit.

Bill

ride this saturday

Hi everybody.

I would like to invite all Mighty Broncos bicycle riders to a 22 mile ride this Saturday June 16, at 7am down along the san tomas creek trail and around down to the coyote creek trail to Dixon Landing Road.

gmaps Url (where you can drill down to see detail) :

http://www.gmap-pedometer.com/?r=3830308

It is all paved trail (no dirt) - just fine for a road bike - with a couple or three miles in the middle on roads going along the lovely treatment facilities and sheep fields of Alviso along Zanker Road. The ride is 11 miles out and 11 miles back.

Please keep in mind that there may or may not be tools available should you have a breakdown. We will all try to be helpful, but everyone should bring their own water, gear, and whatever else they think they need, and if not, then a cell phone with the number of someone useful on the other end.

Its a great ride. All are welcome!

Meet at the trail parking lot on the SW corner of San Tomas and Monroe Saturday 7am.

Chip Cassin

Training for a Triathlon part 1

When people hear the word “training,” think of it as swimming, biking, running, strength training, practicing drills, etc. That would be true, but the one thing most of us neglect is our nutritional training. Yes, we do need to focus on our nutrition so we have the energy to finish a race of such distance.

Pre Race:

1 Be sure you are practicing with food that you intend to eat the morning before a race. Don’t try something new the night before or the morning of your race.

2 Train your body internally. You need to train your body to use the bathroom before heading out on a long bike or run. Getting up an hour or so before a workout is the best thing you can do for yourself. You get time for your nutrition as well as a trip to the boys/girls room. Trust me, this is very important. Have you seen some of the lines at the port-a-potties??

3 Learn about nutrition on the go. You must practice eating and hydrating during your workouts. It is very helpful to practice the timing of your nutrition and what works will with you while training.

FUNDRAISING

Hi Mighty Broncos, this is your fund raising "co-coach" (I like the sound of that.) This is the week that you all should be getting out your first email letter, and first linked in or other social media announcement of what you are doing. I sent my first letter on Sunday and have three donors already with us. Yahoo!!! We have a long journey ahead, and a critical section of it is just in front of us. Lets give people the opportunty to give and support: OKAY? Lets go Team! Let me know if I can help.

Run Workout, Week 2&3

For those of you who can't make it to our group runs on Thursdays, here's what we did last week and yesterday.

Warm up, easy jog: (1/2 to 3/4 miles)
Light Stretching
Drills: 3 sets of each (high knees, butt kicks, bounds for height, bounds for distance)
Workout: 4 sets (3 minutes slow, 2 minutes goal race pace, 30 seconds a bit faster) go straight into next set (i.e. 3 min. slow)
Cool down, easy jog: (1/2 to 3/4 miles)
Group stretch. Hold stretches for 30 seconds.

Thanks Annie for this workout!

Go Team!

MIGHTY BRONCO FUNDRAISING INCENTIVES

July 1 $25 iTunes card to the leading fundraiser

July 31 Nike +iPod Sport kit to the leading fundraiser
(With gift receipt)

August 31 iPod shuffle to major fundraiser (With gift receipt)

Killer swim workout

Coach Diane put our team through a killer workout this evening at the pool. We did endless 50's, 200's and 400's! We all did a great job at keeping up with the drills and instructions! Thanks Coach for preparing us so well for our open swim!!!! Go Mighty Broncos!!!! Look forward to tomorrow's track practice and Saturday's 18 mile bike ride!

Blog techy stuff

I think I found a way for us to automatically receive e-mails when a new blog entry is posted. This way, we can keep up with the conversations without needing to visit the blogsite each day. It sends an e-mail about 8am if there's been a post the day before. To sign up, put your e-mail address in the box at the top left of the main blog page.

Of course, we'll want to check the blogsite every once in a while to see the team training calendar, links, etc. If you'd like access to update/edit the team calendar, please let me know -- it's super simple to use once you get the hang of google calendar.

I think as a "Follower" it's just a way to make your interest in the page visible to others. I'm not sure what other function that has.

If you'd like to contribute to the blog, please let me know. That's easy to do too!

PS: for the run on Thursday, and from now on, how about we meet at 5:15 pm in front of Malley Fitness Center (where the bench is in front of the entrance). We can start the warm up/run from there.

Go Mighty Broncos!
Lindsey

Saturday Bike Ride 6 19 10

On Saturday, Debbie and I are going for a nice 18 mile bike ride. It is flat and friendly with some traffic and lights but nice bike lanes. Here is the route. We will start at 7:30 AM in the Santana Row parking lot behind the Yankee Pier and CA Bistro.
We will ride out and turn left on Winchester and right on Moorpark. We will ride on Moorpark to Saratoga Ave and turn left.
Then we will ride to Rt 9, Saratogo/Los Gatos Rd and turn left. We will stay on that to Los Gatos Blvd and turn left which becomes Bascom. We will end he ride by turning left on Moorpark, right on Winchester, right into Santana Row. One big happy loop. Peets or Starbucks in Santana Row await us.

Please let me know if you are going to join us. Just a nice time to stretch the legs and enjoy. Maybe throw some sprints in for the speedsters.

Its COLD

Hi team, this is a friendly, yet firm coaxing encouragement to get to Lovers Point in Pacific Grove as soon and as often as you can. I suggest at least 4 times before the September event. It is a very cold 54 degree kelpy swim experience that is different from anyplace else I have ever been. Even if you have experienced it first hand, you will be happier on race day if you have some practice time in the water. The visibility was awesome: you can see all the kelp, the bottom, rocks, the birds and other wild life all around you. AND, it only took about 10 minutes to thaw to the point of being happy.

There are events on the calender and it is a wonderful way to spend a few hours. Swim, bike, run, live. We can work on transitions (T1 and T2) in August! Always plan on "bricks" when there, which is a minimum of two of the three events. There are so many experienced people on our team, getting together at the beach should be a piece of cake. Especially when followed by food, drink and socializing. (FUNDRAISING STARTS THIS WEEK). Go Team!

Saturdays Bike Ride

Great job to everyone that came out for the ride this past Sat. No flats and no technical difficulties made it a fabulous morning ride!

Way to Go, Lindsey!!!

Congratulations to Coach Lindsey, who received her MBA degree at tonight's Graduate commencement ceremony at Santa Clara University. Now she can manage those track workouts with authority!

Wednesday, June 9th swim practice

We had a great practice on Wednesday. Seem like unending laps, but lots of laughter and support! Dee rocked in the pool with two workouts in a row! You go girl! Having a great time getting to know my teammates.

Workouts, Week 2

First, kudos to everyone at the pool tonight. Nearly a dozen Mighty Broncos completed an awesome workout, thanks to Diane! We did a combination of 100's and 50's, and practiced "arm over the barrel" to work on our form. I'm sore... in a good way!

Tomorrow's run workout is going to be at 5:15pm, at Buscher Middle School's track. It's off Bellomy Street, between Washington and Monroe. It's closest to the "bend" in Bellomy St. where it makes a sharp turn and feeds into Market and Jackson Streets.

Remember, for all our team workouts, your current speed/ability doesn't matter. Everything we do is done at your own pace and comfort level. Stick with us, and we'll watch each other improve!

Hope to see you there!
Lindsey

Training Kickoff

If you missed the swim and track workouts this week, you missed a really good time. Kudos to Dianne and Lindsay for coaching us as well as they did. Not only getting us all heading toward the event, but getting to know members of the team was awesome. I am looking forward to this more than ever. Wednesday swim at 5:15 at the SCU pool and track on Thursday at 5:15 at the track.

Bill Hirsch