Website of the Week - May 13

With our training getting amped up a bit with races in the near future, we find more nagging acute and even old chronic issues popping up. This weeks site is helpful in getting more insight:
http://www.sportsinjuryclinic.net/

NEXT PRACTICE - BYOB

(That's bring your own bike - we're going to do swim-bike transition practice and have a mini swim-bike-hot tub race)

Next week's swim will be the last coached practice, as I will likely be away on May 21, after which the pool will be closing. I will post some open water swim ideas for you to keep working out in local lakes as the racing season approaches.

For next week: bring your bike and bike gear and whatever you might need at your swim-bike transition. No wetsuits - chlorine is not good for them! If it's snowing like today, then bring stuff to bike in the snow. It won't be farther than 1-2km.

Now, for today's swim workout:
Warmup
3BT practice at wall OR 100 loose
3 x 50 as 25ez/25faster

Main Set - Giant Pyramid
100fr - time yourself and round up to next 5sec (this becomes benchmark TIME)
50K fast
200 on TIME x 2 + 10sec
50P mini 3BT
300 as 100head down/100head up/100 head down
50 underwater recovery
400 on TIME x 4 + 40sec
50K fast
300 as 2x(100fast/50ez)
50P mini 3BT
200 on TIME x 2 + 10sec
50 fists
100 TIME

Cooldown:
100 not free, 50 choice

Total: 2200/2300m

Website of the week - May 6

Hi all,
here is a great site about nutrition, i have always had a problem with calculating my base metabolic rate and what nuts, peanutbutter, pretzels, beer's caloric intake is. Here is a great site for figuring this out. also if you scroll down and on the right you will see a % daily needs calculator, play with this and you will find it interesting.
www.nutritiondata.com