>Landry's / Boston Group Rides Begin May 4, 2010

>BOSTON Road Ride: Tuesday nights. Will start on May 4, 2010. Weekly ride through mid-September, leaving at 6:00pm, sponsored by Landry’s Boston store. Weekly, moderate-paced, on-road group ride with focus on making new friends. Ride meets at Cleveland Circle (at Beacon Street and Chestnut Hill Ave. Organized by Green Line Velo.
-Coach Vic Brown

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>Swim Workout 4/22/2010 – Boston University Triathlon Team

>Warm up
200 SWIM, 100 KICK, 100 BACK(0.4)
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X 2 rounds
1×500 PULL with PADDLES @ BASE – :05
4×125 FREE @ BASE + :05(2.4)
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Cool Down
X 2 rounds
1×25 FAST, 1×25 MODERATE, 2×25 EZ(2.6)

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>Bike Workout 4/20/2010 – Boston University Triathlon Team

>0-5 min Warm up, C90+ (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 Single Leg Drill (zone 2)
:30 Right, :30 both, :30 Left, :30 both
X 5 rounds
15-20 min Recovery, C95+ (zone 1/2)
20-30 min Fast Pedal (zone 2/3)
:30 C110, :30 C80
X 10 rounds
30-35 min Recovery, C95+ (zone 1/2)
35-40 min Cool down, EZ spin (zone 1)
Transition Run: 10 min
-Coach Vic Brown

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>Swim Workout 4/15/2010 – Boston University Triathlon Team

>400 swim 0.4
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X3 rounds
50 KICK on back
50 KICK on side
50 DOLPHIN KICK (0.85)
4×100 (DRILL/SWIM by 50)(1.25)
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8×50 (FAST/EZ by 25) on :15
1×400 PULL
8×50 (EZ/FAST by 25) on :15(2.45)
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200 choice(2.65)

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>Track Practice 4/14/2010 – Boston University Triathlon Team

>RACE PREP. Warm up: 1 mile progressively building pace. 2-3 x 20 sec accelerations. 3 x 60 sec race pace efforts with 2 min recovery after each. Cool down 1 mile slowly bring your heart rate back down.
-Coach Vic Brown

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>Bike Workout 4/13/2010 – Boston University Triathlon Team

>0-15 min Develop a pre race warm up routine (zone 1-3)
15-40 Openers – 15 Second Sprints (N/A)
do 1 every 5 min, EZ spin after each in heart rate zone 1-2
X 5 rounds
40-45 min Spin down EZ (zone 1)
Transition Run: 15 min
Next 2 miles will be 4-5 x 1 min hard in heart rate zone 3-4, 1 min EZ in heart rate zone 1-2
-Coach Vic Brown

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>Swim Practice 4/12/2010 – Boston University Triathlon Team

>Warm Up
200 SWIM
6×75 (KICK/DRILL/BUILD by 25) 1:15 1:20 1:30
8×25 (odds:EZ, evens:BUILD) 0:30 0:40 0:50 (.85)
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X 2-3 rounds
1×50 0:50 0:60
1×100 1:40 2:00
1×150 2:30 3:00
1×100 1:40 2:00
1×50 0:50 0:60 (1.75-2.2)
then,
1×400 PULL – (2nd 200 faster than the 1st)(2.15-2.6)
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Cool Down
2x(1×25 fast, 1×25 moderate, 2×25 EZ) (2.35-2.8)
-Coach Vic Brown

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>Swim Workout 4/8/2010 – Boston University Triathlon Team

>Warm up
200 SWIM, 100 BREAST, 100 BACK
2x(4×100 DRILL) on :10 (1.2)
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BASE 1:15 1:20 1:25 1:30 1:40 1:50 2:00
2×50 0:40 0:45 0:50 0:55 1:00 1:05 1:10
2×100 1:10 1:15 1:20 1:25 1:35 1:45 1:55
2×150 2:15 2:20 2:30 2:40 2:45 2:50 3:00
2×200 2:30 2:40 2:50 3:00 3:20 3:40 4:00
2×150 2:15 2:20 2:30 2:40 2:45 2:50 3:00
2×100 1:10 1:15 1:20 1:25 1:35 1:45 1:55
2×50 0:40 0:45 0:50 0:55 1:00 1:05 1:10(2.8)
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200 CHOICE (3.0)

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>Track Practice 4/7/2010 – Boston University Triathlon Team

>Warm up: 10 min progressively building pace. Run 4-6 x (2 x 200, 1 x 400) at R (repetition) pace at HR 98-100%. Full recovery after each interval. Cool down 10 min slowly bring your heart rate back down.
- Coach Vic Brown

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>Bike Workout 4/6/2010 – Boston University Triathlon Team

>0-20 min Develop a pre race warm up routine (zone 1-3)
20-38 vVO2 Max (zone 5)
3 min at 103% C90+, 3 min at 50% EZ C80+
X 3 rounds
38-45 min Cool down, EZ spin (zone 1)
Transition Run: 15 min
Next 2 miles will be 4-5 x 2 min hard in heart rate zone 3-4, 2min EZ in heart rate zone 1-2
-Coach Vic Brown

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