>Race Resumes

>Race Resumes for Collegiate Nationals 2010 are due Jan 15th and
the final selection will be made by Feb. 1st.

Please send resumes to Vic Brown.

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>Finals Week (12/13-12/21)

>All club practices are canceled for finals week.

Great job to all those who raced in this morning’s Jingle Bell Run!

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>Swim Workout 12/10/09 – Boston University Triathlon Team

>Warm up: 200 swim w/open turns
6 x 75 (kick/drill/swim by 25) 1:15 1:20 1:30
8 x 25 (odds: EZ; evens: build) 0:30 0:40 0:50 (.85)

Main Set:
1 x 50 0:50 0:55 0:60
1 x 100 1:40 1:50 2:00
1 x 150 2:15 2:30 3:00
1 x 100 1:40 1:50 2:00
1 x 50 0:50 0:55 0:60 (1.3)

3 x 200 pull w/paddles 3:00 3:15 3:30 (1.9)

Cool down: 200 choice (2.1)

- Coach Vic Brown

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>Track Practice 12/9/09 – Boston University Triathlon Team

>Warm up: 1 mile progressively building pace. Run 12-20 x 200 at I (intensity) pace at 98+% of your lactate threshold heart rate progressing to I (intensity) pace with a 200 recovery jog after each interval. Cool down 1 mile slowly bring your hear rate back down.
- Coach Vic Brown

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>Bike vVO2 Test 12/8/09 – Boston University Triathlon Team

>Warm up: 15 min EZ in your small chain ring at C85+. @ 5’, 10’, 15 increase your cadence to 110+ for 60 sec. Next, ride for 60 sec at C90, 60 sec at C100, 60 sec at C110. Do 3 reps. Now in your big chain ring, use a challenging gear and ride for 30 sec. Spin EZ recovery for the remainder of the minute. Repeat 3 more times. Spin EZ recovery for 5 min at C90. vVO2 Test: Begin at 12.5mph at cadence 90. Every 2 min, increase by 1.2mph while keeping your cadence at 90 or higher. The test continues until you can no longer maintain cadence while increasing speed. The speed you were able to maintain is your velocity at VO2 max. This speed should now be used during all VO2 intervals. Cool down: 10 min EZ slowly bringing your heart rate back down.
- Coach Vic Brown

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>Swim Workout 12/7/09 – Boston University Triathlon Team

>Warm up: 600 as 2 x (200 swim, 50 kick, 50 drill) (.6)
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10 x 100 on :20 (as 1 fast, 1 EZ)
1 x 400 pull smooth
8 x 25 on :40 (kick/drill/swim)
5 x 100 on :20 (as 75 fast, 25 EZ) (2.7)
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Cool down: 200 choice (2.9)
- Coach Vic Brown

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>Boston Triathlon Team – Indoor Time Trial 2/21/10

>Registration is now open for the Boston Triathlon Team Indoor Time Trial. Raced on Computrainers in 16 person heats. Results will be based strictly on the time it takes each rider to complete the 10km Computrainer simulated course. Location: Landry’s Bicycles 890 Commonwealth Ave Boston MA 02215. Divisions include both Collegiate Men and Collegiate Women. Prizes will be awarded to the top 3 male and female finishers in each division at the end of the day. To register; http://www.bikereg.com/events/register.asp?eventid=9644
-Coach Vic Brown

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>Track Practice 12/2/09 – Boston Universtity Triathlon Team

>Warm up: 1 mile progressively building pace. Run 1 x 1200, 1 x 1000, 1 x 800, 1 x 600, 1 x 400 at T (tempo) pace at 88-92% of your max heart rate progressing to I (intensity) pace at 98% wwith 50% recovery jog after each interval. Cool down 1 mile slowly bring your hear rate back down.
- Coach Vic Brown

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>Bike Workout 12/1/09 – Boston University Triathlon Team

>Warm up: 10 min EZ in your small chain ring at c85+. @ 10 min increase your cadence to 110+ for 45 sec., then spin EZ for 15 sec. Do 5 reps. @ 15′ increase your cadence to 110+ again. This time extend the time out to 90 sec, then spin EZ for 30 sec. Do 5 reps. Spin EZ recovery for 5 min at C90. VO2 Interval: Ride 3 min very hard at C95. SPin EZ for 3 min at C80. Do 3-5 reps. High Cadence: Ride for 10 min in your small chain ring as 60 sec at C110, 60 sec at C80. Single Leg Drill: Ride for 45 sec with your Right leg at C60 followed by 45 sec with Both legs at C100. Ride for 45 sec with your Left leg at C60 followed by 45 sec with Both legs at C100. Do 5 rounds. Cool down: 5 min EZ slowly bringing your heart rate back down.
- Coach Vic Brown

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