>Track Practice 3/31/2010 – Boston University Triathlon Team

>Warm up: 1 mile progressively building pace. Run 4-6 x 800 at R (repetition) pace at HR 98-100%. Run 1 more interval than last week. Negative split the intervals as: 1st 400 @ R pace plus :05, 2nd 400 @ R pace minus :05. Equal recovery after each interval. Cool down 1 mile slowly bring your hear rate back down.
- Coach Vic Brown

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>Bike Workout 3/30/2010 – Boston University Triathlon Team

>0-5 min 5 min of EZ pedaling, learn your system (zone 1)
5-10 min Pedaling Mechanics, C95+ (zone 1/2)
Concentrate on legs moving as pistons moving parallel to the floor. Toe Lift. Heel to butt pulling with hamstring. Etc.
10-15 min Climbing (zone 1/2)
:30 standing, :30 seated
X 5 rounds
15-20 min Recovery, C95+ (zone 1/2)
20-52 vVO2 Max (zone 5)
4 min at 103% C90+, 4 min at 50% EZ C80+
X 4 rounds
52-60 min Cool down, EZ spin (zone 1)
Transition Run: 20 min
Next 3-4 miles will be 3-5 x 3 min EZ at heart rate zone 1-3, 3 min at slightly over LT/5K pace in heart rate high zone 4.
-Coach Vic Brown

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>Swim Practice 3/29/2010 – Boston University Triathlon Team

>Warm up
600 SWIM. STROKE every 4th 50.
8×50 FREE (build 1-4 & repeat) @ :15
8×50 KICK @ :10 (1.4)
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Group swim – drafting
3 x 3 min – counterclockwise
2 x 4 min – clockwise
1 x 8 min – counterclockwise
In Pairs – drafting fast
2 x 2 laps – clockwise
2 x 2 laps – counterclockwise
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100 CHOICE (3.0)
-Coach Vic Brown

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>Swim Workout 3/25/2010 – Boston University Triathlon Team

>Warm Up
200 SWIM
200 PULL
200 KICK (.6)
Main Set
X 3 rounds
12×50 (2 @ 90%, 2 @ 100%) :45 :50 :55 :60
1×300 PULL or KICK EZ (3.3)
Cool Down
200 CHOICE (3.5)
-Coach Vic Brown

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>Track Practice 3/24/2010 – Boston University Triathlon Team

>Warm up: 10 minutes progressively building pace. Run 4-6 x 800 at R (repetition) pace at HR 98-100%. Negative split the intervals as: 1st 400 @ R pace plus :05, 2nd 400 @ R pace minus :05. Equal recovery after each interval. Cool down 10 minutes slowly bring your hear rate back down.
- Coach Vic Brown

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>Bike Workout 3/23/2010 – Boston University Triathlon Team

>0-5 min Warm Up, C90+ (zone 1)
5-15 min Fast Pedal, C110+ (zone 2/3)
1 min on, 1 min off
X 5 rounds
15-20 min Recovery, C95+ (zone 1/2)
20-56 min Time Trial Heart Rate – Medium Format (zone 3/4)
Start 10 beats below TTHR and finish 3 beats above
If using power, use FTP + 10 watts
10 min on, 2 min off
X 3 rounds
56-60 min Cool down. EZ spin (zone 1)
Transition Run: 20 min
Focus on a quick cadence for the first 2 min off the bike. You should be striving for 21+ foot strikes with 1 foot in 15 sec. Finish with 18 min in at heart rate zone 2. Every 5 min recheck your cadence.
-Coach Vic Brown

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>Swim Practice 3/22/2010 – Boston University Triathlon Team

>Warm Up
200 SWIM
6×75 (KICK/DRILL/BUILD by 25) on 1:20 1:30
8×25 (odds:FAST, evens:EZ) on :30 :40 (.85)
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Main Set
BASE 1:15 1:20 1:25 1:30 1:40 1:50 2:00
2×200 2:30 2:40 2:50 3:00 3:20 3:40 4:00
1×100 1:10 1:15 1:20 1:25 1:35 1:45 1:55
2×300 3:45 4:00 4:15 4:30 5:00 5:30 6:00
1×100 1:10 1:15 1:20 1:25 1:35 1:45 1:55
2×400 5:00 5:20 5:40 6:00 6:40 7:20 8:00
1×100 1:10 1:15 1:20 1:25 1:35 1:45 1:55 (2.95)
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Cool Down
6×75 (as 50 FREE, 25 BACK) (3.4)
-Coach Vic Brown

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>Multisport World Conference & Expo – Cambridge, MA March 20, 2010

>Kick-off the new season at the east coast’s LARGEST multisport conference and expo!

Join us March 20, 2010 at the Zesiger Sports & Fitness Center at MIT in Cambridge, MA for the largest early season multisport event on the east coast with 1,700+ attendees and 80+ exhibiting sponsors. In addition to a line up of great seminars, clinics and competitive events, and the USAT Northeast Annual Membership Meeting, this year’s event will feature 11x Ironman Champion Lisa Bentley (shown at left) as Keynote speaker, a re-vamped expo floor featuring (free) mini-bike clinics run by supporting bike shops, a larger computrainer indoor time trial competition managed by FastSplits, the Newton Running Campus Run (terrific swag for the first 150 registrants) to start the day, the opportunity to demo Blue Seventy wet suits in the pool and much more.

Admission to the seminars and expo floor is free. Be among the first 1,000 registered attendees and a swag bag featuring a Spinervals DVD (a $30 value), products samples, money-saving coupons and more. All registered attendees are eligible to win some fantastic prizes contributed by our sponsors. CLICK HERE for more details and to register now (its quick, easy and free). By registering you’ll also receive periodic emails letting you know about new speakers, seminars, sponsors and more.

Multisport World at the Zesiger Sports & Fitness Center is developed in partnership with the Northeast region of USA Triathlon and is designed to offer something for everyone… from the seasoned veteran of multisport to the aspiring first-time triathlete.

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>Swim Workout 3/18/2010 – Boston University Triathlon Team

>400 SWIM
4×50 (DRILL/SWIM by 25) on :20
200 KICK (BACK/SIDE/DOLPHIN/FRONT by 50)(.8)
Main Set
BASE 1:15 1:20 1:25 1:30 1:40 1:50 2:00
2×100 1:10 1:15 1:20 1:25 1:35 1:45 1:55
—————————————-
1×200 2:30 2:40 2:50 3:00 3:20 3:40 4:00
2×100 1:10 1:15 1:20 1:25 1:35 1:45 1:55
—————————————-
1×300 3:45 4:00 4;15 4:30 5:00 5:30 6:00
3×100 1:10 1:15 1:20 1:25 1:35 1:45 1:55
—————————————-
1×100 1:10 1:15 1:20 1:25 1:35 1:45 1:55
1×200 2:30 2:40 2:50 3:00 3:20 3:40 4:00
1×100 1:10 1:15 1:20 1:25 1:35 1:45 1:55 (2.3)
Cool Down
300 PULL (2.6)
-Coach Vic Brown

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>Track Practice 3/17/10 – Boston University Triathlon Team

>Warm up: 1 mile progressively building pace. Run 400, 800, 1200, 1600 at T (tempo) pace at HR 88-92%. 50% recovery after each interval. Then run 1200, 800, 400 at 5-10 sec faster per 400 than T pace. Equal recovery after each interval. Cool down 1 mile slowly bring your hear rate back down.
- Coach Vic Brown

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