RACE DAY!

Hey there!!

I hope everyone is excited for the race tomorrow!  It looks like it going to be a pretty nice morning!  Please look over your things and make sure you have everything.  I suggest that you set out everything tonight, so you are not scrambling in the morning.  Try to get there at least an hour before the race to give yourself time to find parking and get everything to the start.  There will be a Gazelle Sports tent, with staff watching the table, so feel free to leave any items you don’t need in transition, with them.  Here is what Anna had sent in email:

 

“Trizellians, Packet pickup is today from 3-6:30 and Saturday from 5:30am until 7:00am at East Grand Rapids Parks & Recreation Department (750 Lakeside Dr. SE). Body Marking will be available Friday night during packet pick-up, as well as Saturday. This is where they’ll put your age and your race number on you with a sharpie. If you can make it tonight I would advice that. You’ll receive your swim cap for the race, your shirt, some schwag, and you will find out when you start at the packet pickup. The first heat will go off at approximately 7:10am and then 8-9 heats starting approximately three to four minutes apart. The coaches will be at the race around 6. I’ll be at the Gazelle tent then. Assuming we have our own bike rack, let’s all meet there at 6:50 for a pre-race group picture and to go over any last-minute things. I’ve enjoyed the opportunity to watch each of you improve and I’m excited to see you out there tomorrow!!”

Susan told me that we will have our own bike racks for our group, but if you get there early, why don’t we plan to meet at the Gazelle Sports tent.  A group picture would be great! 

Like Anna said, we have all enjoyed seeing how far each of you have come!  It has been a great summer and you all have done a great job with your training!  Whether this is your first or fifth Tri, we all wish you good luck in the race and in your future races!  We hope that we have given you confidence to compete well and taught you to have fun!  I am sure some of those Saturday mornings felt pretty early, but we hope you enjoyed yourself!  We will be out there supporting you tomorrow and are very excited to see all your hard work pay off!  Remember to relax and to enjoy every minute!  Thanks again!

Like always, get some good sleep, eat smart and drink plenty!  See you all in the morning!

 

Wednesdays Workout

Hey guys! 

I can’t believe how fast our training has gone this summer!  You all have put in so much work this summer and it will all be put to the test this Saturday at the Reeds Lake Tri!! 
Remember that this week is taper week!  Meaning your workout should not be too intense.  Take it easy and give your body a chance to rest up.  Also, make sure to be checking over that list of items you may need for your event.  Dont wait until last-minute to make sure everything is in order, including making sure your bike is ready.  If you have any questions about something, please ask one of the coaches. 

Alright, as for tomorrow’s workout, we will be meeting at the EGR pool at 6pm.  Make sure to bring ALL of your transition items, along with a bike lock.  We will be doing a short swim practice, followed by a short run through transition with a bike and run around the block.  This will probably be the last time many of you practice your transition before the race this weekend, so please come prepared. 

Reminder:  I will have your Gazelle Sports jersey’s with me at practice, so please come find me. 

On another note, I know many of you wanted to go to Derby Station after practice to grab something to eat and drink.  This would be a great end of the season get together!  Bring some dry clothes if you’re interested!

See you all tomorrow!

Saturday Run-Through

Hey guys and gals!

Great job on the open swim Wednesday!  Everyone did so well!  I hope you feel more confident and prepared for the swim portion of the race!

Alright, as for Saturday’s workout, we will be doing a run-through; swim, bike,  run.  We are unable to use the park by Rose’s to do this, so now we will be using another spot on the lake.  Lisa has a friend who is allowing us to use their property for our run-through. (make sure to thank them! 

The address is:  2764 Pioneer Club Road   East Grand Rapids, MI  This is on the other side of the lake.

We will be doing a mini swim, out and back, then bike part of the course (including Fulton Hill!), then run towards the finish and then back up to the house.  Bring EVERYTHING you plan on using on race day.  This should be a simulation of the race, with fast transitions.  Come, dressed in what you plan on wearing on race day.  We will have the bike racks set up for you to stage your transition area. 

There is a chance for bad weather, but we are staying hopeful!  Plan on practice, unless we send out an email! 

Get some good sleep, eat and drink well!

 

Wednesday’s Swim

Great job on our Saturday workout everyone!  I hope everyone enjoyed doing part of the Reed’s Lake course!  I can’t believe our race is only a little over a week away!!!  Where has all the time gone?!

Alright, as for Wednesday’s workout, we will be doing an OPEN WATER SWIM!  We will be meeting at Cranberry Lake at 6:30pm.  A few of us swam there tonight and I think it would be a great way to get a real feel for the swim at the Reed’s Lake Tri.  One of us will be out on a kayak incase someone needs assistance, but I think everyone will do great!  The directions are as followed:

1-96 towards Muskegon.

Exit Fruit Ridge, head north (turn right)

Take a left onto 8 mile road

Turn right on Kenowa (dirt road about 1mile down).

Kenowa dead ends at a public boat launch.

Please feel free to call me if you need help getting there.  616-460-8172 

I will be bringing along some wetsuits if anyone would like to try swimming with one.  Maybe plan on getting there a little earlier if you want to use one, so you have time to put it on. 

Many people don’t think about staying hydrated because they are swimming, and you don’t realize your sweating, but staying hydrated throughout the day will help you in the long run.  Please make sure you are drinking and eating the right things.  The race is getting closer and closer and you want to make sure you know what foods work for your stomach.

Along that note, please make sure to be experimenting with different electrolyte supplements, i.e. GU, Hammer gel, etc.  By the end of your bike you will probably want to take something to help you through the run.  Depending on the distance of your future races, you may need to take something more often. 

Swim, Bike, and Run smart and safe! 

 

 

 

 

 

Saturday’s Bike & Run

Hello!

I hope everyone is feeling good after Thursday’s swim practice!  We apologize for the inconvenience of having to cancel on Wednesday.  I heard you guys had an awesome swim workout though!

As for our exciting bike and run workout tomorrow, we will be meeting at the East Grand Rapids track parking lot again.  We will be biking the bike route of the Reeds Lake Triathlon and part of the run.  Come excited!!

Get some good sleep and eat well!

See you all in the morning!

Alternate Swim Practice

Warm Up
200 Swim
100 Kick
100 Pull Buoy

Experienced:
4 X 300 Swim
– 15 sec RI
3 X 100 Sprint freestyle
-10 sec RI
100 Kick (medium fast)
100 Pull Buoy

Intermediate:
4 X 300 Swim
– 20 sec RI
3 X 100 Sprint freestyle
- 15 sec RI
100 Kick (medium fast)
100 Pull Buoy

Novice:
3 X 200 Swim
– 25 sec RI
3 X 100 Sprint freestyle
-15 sec RI
100 Kick (medium fast)
100 Pull Buoy

Cool Down
100
Stretch tonight!

Transition fun this saturday!

Hello Everybody!
This Saturday we will be meeting at Harvest Healthy foods on Cascade. We will be setting up a mock transition area so that we can practice transitions. It would be best to pack for the morning as if you were packing for race day (check out the checklist to see what kinds of things you should bring). We will take a look at all your transition areas and give you some tips and tricks on how to simplify things, and we can answer any questions you may have as well.
Both the bike ride and the run will go out from there.
Any questions? Feel free to shoot me an email.
Have a good friday!