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Workouts

Swim bike run beaver

We have scheduled swim, bike and run workouts. Scheduled workouts are not required. We also have several individual workouts sent through our listserve almost daily. People are always interested in working out with a partner and often send their own workout plans out via the listserve. It is easy to find someone to join you, or for you to join someone else. How do you get on the list serve? Check out our How to Join page.

Swim and Spin practices are reserved for dues paying members.

Swimdixon

M, W, F   6-7am Dixon
Coached workout all skill levels welcome

Swim workouts are written on the white board at the north end of the pool in Dixon. These work outs are changed each time we meet. Below is a key to the abbreviations you may see used on the board. Feel free to do the work outs even if you aren't an early riser :-)

 

Dixon pool

ns- negative split
bc- breath control
Desc- get faster each time
cu- catch up
ftd- finger tip drag  
4x4- 4 front 4 back
cd - cool down
Length- across the pool once
Lap- down and back
R- rest time
dr- drill 
choice- pick your stroke
fr- free style
ba- back stroke
br- breast stroke
fly- butterfly
wu-  warm up

3 pull 12 kick- 3 strokes, 12 kicks, 3 strokes, 12 kicks...
pinky entry- put your pinky in frist while doing free style
en1- steady moderate pace with approx. 10 sec. rest
en2- fast pace with approx. 15 sec. rest
en3- max effort with approx 20 to 30 sec. rest
mix- mix your strokes up during swim as you choose
build- increase speed through the interval
desc- descend time of each ensuing interval through a series
stroke count- count the number of strokes per length
pull- swim with pull bouy between legs
pull with paddles- pull bouy with hand paddles
head up- swim fr with head out of water
ms- main set
k- kick
ez- easy

Bike

Sundays from Dixon, group rides starting at 9am (Usually spring and summer) Ride plans sent weekly through the list serve, distances vary.

Jen Morgan and Sandra Uesugi will be teaching spinning again this term.  To make the most of the daylight and drier weather, classes won't start until October 19.

groupride
When: Mondays, Thursdays
Time: 7-8 PM
Where: Dixon, MP3 (2nd floor)
What: cycling workout with friends and music
Bring: water bottle, towel, shoes with SPD cleats or running shoes
Who: Current Triathlon and Cycling club members only- this means you've signed your waiver and paid your dues.

 

Group Ride Seattle to Portland 2009


Also, if there is anyone in the Cycling Club interested in teaching in the winter, please talk to Jen or Sandra ASAP.  The club would love to offer spinning 3-4 days/week during the rainy season but need more instructors to share the teaching responsiblities. You can get certified to teach this term if you aren't already trained.

Have a good bike ride? Looking for a route? Log in to the triclub Map My Ride account and post or view a route. Please start routes from Dixon. User: OregonStateTriClub Password:beavers

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Runbaldhill

 

Tuesdays 5:15pm, the location changes
Coached speed workouts

Have a good run? Looking for a route? Log into the triclub
Map My Run account and post or view a route. Please start routes from a public place, not your home.
User: regonStateTriClub Password: beavers

Bald Hill Trail