>Strength Training – Nov and Dec

>Strength training and flexibility training are an important component of training preparations. the months of November and December are designed for Base training. There are 3 goals during base training: (1) improve endurance, (2) strength, (3) and efficiency. Strength training can improve lactate tolerance, delay fatigue, encourage bone health, and most importantly combat factors that contribute to overuse injuries. A copy of our Base phase strength and flexibility program can be found on this website on the right sidebar and is titled “BU Triathlon Strength 09″. Exercises that use all the major muscle groups and strength movement patterns for swimming, cycling, and running are included. You are encourage to add your personal strength training sessions 2 to 3 days per week during this time of year. Later, the strength gained will be converted to power, critical to success in triathlon.

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>New Practice Added

>Nick Wendel will be leading a run workout along the charles river every sunday at 1pm.
Meet at Marsh Plaza. Please notify Nick if you want to attend the practice. All running abilities are welcome!

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>Swim Practice Canceled 11/23 – 12/4

>The FitRec Center competition pool will be undergoing renovations from Monday November 23 through Friday December 4. Therefore, their will be no swim practice held during these two weeks. Strength training will replace our two week hiatus from the pool. Swim practice will resume on Monday December 7.
- Coach Vic Brown

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>Swim Workout 11/19/09 – Boston University Triathlon Team

>Warm up: 200 swim, 50 kick, 50 drill
6 x 50 kick (as 1 fast, 1 EZ) on :15 (.9)
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Main Set
1-2x
1 x 400 6:30 6:45 7:00 8:00
2 x 200 pull 3:00 3:15 3;30 4:00 (1.9-2.7)
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8 x 25 on :60 (5 breaths, 4 breaths, etc.) (2.1-2.9)
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Cool down: 200 choice (2.3-3.1)

- Coach Vic Brown

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>Track Practice 11/18/09 – Boston University Triathlon Team

>Warm up 1 mile progressively building pace. Run 1 x 2000, 1 x 1600, 1 x 1200, 1 x 800, 1 x 400 at T (tempo) pace at 88-92% of your max heart rate with 50% passive recovery after each interval. Cool down 1 mile slowly bring your hear rate back down.
- Coach Vic Brown

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>Bike Workout 11/17/09 – Boston University Triathlon Team

>Warm up: 20 min EZ in your small chain ring at c85+. @ 5 min, 7 min, 9 min, 11 min, 13 min increase your cadence to 110+ for 45 sec. Spin Up Pyramid: Start and ride at C90 for 30 sec. Increase by 5 RPM’s every 30 sec until you reach C125. Spin EZ recovery for 1 min at C80. Ride at C105 for 1 min. Decrease by 5 RPM’s and increase a gear every minute until you reach C90. Ride at C90 for 2 min. Now, increase by 5 RPM’s and drop a gear every minute until you reach C105. Spin EZ recovery for 5 min at C90. Muscle Tension Interval#1: Ride for 10 min as 90 sec seated 30 sec standing in your big chain ring with a heavy gear at C60. High Cadence: Ride for 2 min at C110+ using a light gear in your small chain ring. Soft pedal EZ recovery for 30 sec at C80. Repeat 3 more times. Muscle Tension Interval#2: Ride for 10 min as 90 sec seated 30 sec standing in your big chain ring with a heavy gear at C60. Cool down: 5 min EZ slowly bringing your heart rate back down.
- Coach Vic Brown

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>Swim Practice 11/16/09 – Boston University Triathlon Team

>
Warm up: 400 FR with fins
8 x 25 pull 0:30 0:40 0:50 (.6)

Power Circuit 2 x 3
5 Pull Ups-5 Explosive Push Ups-10 Jump Squats
25 FR sprint, 25 choice EZ (.9)

Pull Pyramid
3x
1 x 50 on :15
1 x 100 on :20
1 x 150 on :30 (1.8)

3 x 200 pull on :30 (2.4)

Cool down: 200 choice (2.6)

- Coach Vic Brown

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>Swim Practice 11/12/09 – Boston University Triathlon Team

>Warm up: 400 swim (every 4th 25 kick – no fins/board) (.4)
Main Set: 3 x 500 9:00 9:30 10:00 11:00
(as 200 pull, 100 kick, 200 swim) (1.9)
2 x 4 x 75 1:10 1:15 1:20 1:30 (2.5)
Cool down: 200 choice (2.7)

- Coach Vic Brown

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>Track Practice 11/11/09 – Boston University Triathlon

>Warm up 10 min of running progressively building pace. Run 1 x 400, 1 x 800, 1 x 1200, 1 x 1600 at T (tempo) pace at 88-92% of your max heart rate with 50% passive recovery after each interval. Run 1 x 1200, 1 x 800, 1 x 400 at T pace minus 5 sec with equal recovery after each interval. Cool down 10 min slowly bring your hear rate back down.
- Coach Vic Brown

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>Bike Workout 11/10/09 – Boston University Triathlon Team

>Warm up: 5 min EZ in your small chain ring at c85+. Single Leg Drill: ride 60 sec with the Right leg at C60, 60 sec with Both legs at C100, 60 sec with the Left leg at C60, 60 sec with Both legs at C100. Repeat 4 more times. Spin Ups: Start and ride at C90 for 15 sec. Increase by 5 RPM’s every 15 sec until you reach C125. Spin EZ Recovery for 1 min at C80. Repeat 4 more times. Muscle Tension Interval#1: Ride for 10 min in your big chain ring with a heavy gear at C60 followed by 5 min EZ at C90. Muscle Tension Interval#2: Ride for 1 min in your big chain ring with a heavy gear at C60 followed by 1 min EZ at C90. Repeat 4 more times. Cool down: 5 min EZ slowly bringing your heart rate back down.
- Coach Vic Brown

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