Friday Intervals and Sunday ride

[ErinM]

For those of us not competing Saturday (or am I the only one?!) are Friday night bikes on tonight, weather permitting? Also, what's the plan for the long ride Sunday? 9a at Camels Back as always? What mileage should I plan for?

Thanks, good luck to everyone competing in the duathlon! I'll be there to cheer you on!

[JedReese]

You should compete! Anyways, here is the email I received this morning.

70.3 taper
I’ve tried to put together many options for swimming in Lucky Peak (LP). You don’t have to attend all of them but it is recommended that you try and get into LP at least 3 times in the last 10 days to acclimate to the conditions. If you can’t make LP then try and get into Veteran’s pond.
It’s not essential that you do all of the sessions below; for some of you it is too much. Listen to your body. You won’t lose any fitness over the last 10 days, nor will you increase your fitness (but you can over train), the best that you can hope for is that you begin to feel better as the event closes in.
The sessions that are colored blue are non-coached but recommended.
You can swim and bike more than shown (if you feel good) but the intensity should be low. It is good to try and do many more drills and skills in the last 10 days in the pool. Its time spent in contact with the water that is good, not the distance you swim. Likewise, time spent on the bike spinning is good as long as you eat and drink plenty.

Friday, 28th:
For those doing Camel’s Back Duathlon. If you can make the 9.30 am or noon bike intervals then we are doing those over at Optimist, leaving from Camel’s Back (CB) at 9.30 am and noon. The session will be 6 x 1 mile at only 70% effort.
For those who are NOT doing CB then you can still do the evening bike intervals but there will NOT be a coached session. Session would be the standard 10 x 1 eyeballs out!

Sat. 29th:
There will be no coached sessions today.
Camel’s Back Duathlon. Meet at CB at 8.00 am for bike trainer/run warm up. Wear uniforms. Refreshments (coffee) and gear storage available.
If you are not doing CB duathlon then Veteran’s pond swim followed by 8 miles on the Greenbelt, but no coaches present.

Sun: 30th:
50 miles bike from CAMEL’S BACK (not the track) leaving at 9.00 am; push at least 25 miles of the ride hard.
If you feel good in the afternoon then either an easy drills session in the pool or an easy loop of Veterans. If you are tired then nothing else today.
Eagles concert for those who are going.

Mon: 31st: (Memorial Day).
Lakeharbor swim at 9.00 am followed by 5 miles run on the Greenbelt, followed by breakfast at Eddy’s Diner.
Easy bike for 2 – 3 hours is you feel good.

Tues: 1st June:
Normal sessions.

Wed: 2nd:
Noon swim at Veteran’s.
Brics at BHS track. Only 2 x 1 miles but hard!
Swim long and easy or drills if you feel good.

Thurs: 3rd.
Lucky Peak at noon.
Lucky Peak at 6.30 pm. No biking or running.

Friday: 4th.
Noon swim at Veteran’s
Bike intervals at either 9.30 am, noon or 5.30 pm. 6 x 1 mile hard.


Sat: 5th.
Lucky Peak swim at 9.00 am then 40 mins run.


Sun: 6th.
35 miles bike from CB at 9.00 a.m. Ride is broken into 10 miles steady then 25 miles hard.
Very easy swim in pool (drills) or easy Veterans, or Lucky Peak .

Mon: 7th.
Lucky Peak at noon.
Lucky Peak at 6.30 pm followed by 4 miles easy run. You can ride (easy) to LP if you want, truck will be leaving from CB at 5.30 pm with wetsuits.
Increase protein intake. Cut toe nails.

Tues: 8th.
Lucky Peak at noon.
Lucky Peak at 6.00 pm. Can ride to LP. Truck will be leaving from CB at 5.00 pm to take wetsuits.
Increase protein intake.

Wed: 9th.
Lucky Peak at noon.
Lucky Peak at 6.30 pm for swim/run. Run is 2 x 800 meters along dam. Can ride to LP if you want (very easy), truck will leave CB to take wetsuits at 5.30 pm.
Begin moderate increase in carbohydrates.


Thurs: 10th.
Lucky Peak at noon.
Veteran’s at 6.00 pm.
Very easy spin on bike, 20 miles.
High carbohydrate intake. Increase fluid intake. Cut finger nails.

Friday: 11th.
Register for race.
Drills and skills in pool.
Moderate to high intake of carbohydrates. Increase fluid intake.

Saturday: 12th.
Race Day! Go big or go home.
Huge breakfast (low fat). Last meal at 11.00 am (low fat). Continue to hydrate moderately but keep sugar intake low in the last 2 hours.





Heather Hafen
Membership Specialist/Financial Aid Specialist
Treasure Valley Downtown YMCA
1050 W. State St. Boise Idaho 83702
(208) 344-5502 x 213
We Build Strong Kids, Strong Families, And Strong Communities
Join me on Saturday, June 12th for the Grand Opening of YMCA Camp: Horsethief Reservior! www.ycampidaho.com (http://www.ycampidaho.com/)

[Kevin]

Thanks Jed...

There are people doing FNB (bike intervals) tonight. I will ride out there and help organize if the weather is OK...Like it says above...10 hard ones if you aren't racing

[Chris F]

I'm not racing CB tomorrow either, so I'm planning on intervals tonight - weather permitting of course.