>New Swim Practice Added on Thursday's

>The Boston University Triathlon Team will now have two swim practices each week. In addition to our Monday evening swim practice, a second swim practice will be held each Thursday evening as well from 8-10pm. The first session beginning Thursday 11/5.
- Coach Vic Brown

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>Track Practice begins Tonight 10/28/09 @ 8pm

>Warm up with 10 min. of running progressively building pace. Run 1 x 1 mile at tempo pace (10K) followed by 20 min. of running at 80% of your max heart rate (Zone 2). Finish with 1 x 1 mile at tempo pace. Cool down with 10 min. slowly bring your heart rate back down.
- Coach Vic Brown

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>Bike Workout 10/27/09 – Boston University Triathlon Team

>Warm up: 15 min. slowly building pace at C85+ primarily in your small chain ring. @ 3 min., 6 min., 9 min., and 12 min., do a :60 moderate effort at C95. Single Leg Drills: Do 5 rounds all in the small chain ring. :30 Right leg at C60, :30 Both legs at C100, :30 Left leg at C60, :30 Both legs at C100. Under’s: Ride 10 min. at C60 in your big chain ring followed by 5 min. EZ at C85+. Do 5 x :60 at C60 in your big chain ring followed by :60 light and fast C100 in your small chain ring. Overs: Finish with 10-20 min. high cadence spin C105+ in your small chain ring. Cool down: 5 min. EZ slowly bringing your heart rate back down.
- Coach Vic Brown

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>Swim Workout 10/26/09 – Boston University Triathlon Team

>Warm up: 300 swim (as 25 stroke, 25 swim), 200 ‘tombstone’ kick w/fins, 100 back (0.6)
MS: 3x
1 x 300 swim, 4 x 50 FR drills on :10
*strength training after each 300, :30 plank-15 push ups-10 pull ups (2.1)
16 x 25 on 0:40 / 0:45 (2.5)
CD: 200 choice (2.7)
-Coach Vic Brown

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>Bike Workout 10/20/09 – Boston University Triathlon Team

>Warm up: 20 min. slowly building pace at C85+ primarily in your small chain ring. @ 5 min., 10 min., & 15 min, do a :60 moderate-hard effort at C95. @ 18 min., do :30 low cadence C60-70 in the big chain ring followed by :30 high cadence C100+ in the small chain ring. Main Set – Under/Overs: UNDERS 3-5 x (8 min. big chain ring C60-70, followed by 2 min. soft pedal EZ C80). OVERS Finish with a 10-20 min. high cadence spin C100+. Cool down: 5 min. EZ slowly bring your heart rate back down.
-Coach Vic Brown

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>Run 2 Mile Test – Boston University Triathlon Team

>This weeks key run workout will be a 2 mile time trial run. Warm up thoroughly for 10-20 minutes progressively building pace then stretch. Run 2 miles at max effort. Time this run. Based upon your finish time I will be able to designate appropriate running paces for your interval track sessions that begin next week. Cool down 10 minutes then stretch. Please send your time to me at vbrown@bu.edu.
- Coach Vic Brown

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>Swim Workout 10/19/09 – Boston University Triathlon Team

>Warm up: 200 swim, 200 kick, 200 pull (.6)

MS: 2-3x
2 x 100 pull @ 80-90%
4 x 25 free drills
1 x 200 pull @ 80-90%
4 x 50 free drills
*pull on :15 rest, drills on :10 rest (2.0-2.7)

Warm down: 200 choice (2.2-2.9)
-Coach Vic Brown

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>Track Practice begins Wednesday Oct. 28 @ 8pm

>The Boston University Triathlon Team run workout will be moving to the track. Track practice will begin on Wednesday Oct. 28 at the Track and Tennis Center. Start time is 8pm. It is encouraged to bring a wrist stopwatch with you.
- Coach Vic Brown

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>Swim Practice Schedule Change

>Beginning Monday Oct. 19th, swim practice will begin at 8:30pm. Both men and women will train together at this time. Lanes will be seperated based upon speed and skill levels. The Boston University Triathlon Team will still have the pool reserved from 8-10pm. Feel free to come early as the team will have pool access 30 minutes before practice begins. This is a great opportunity work on skills and drills to improve your stroke or extend your warm up.
- Coach Vic Brown

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>Spin Practice Starts Today! 9pm.

>Spin practice starts today at 9pm on the lower floor of FitRec.

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