Practise - Interval Training Week#4 - Swim / Bike - Thu Jul 3
Date: Thursday Jul 3, 2008
Location: Beck’s Lake - Crouse Settlement Road, directions are [here]
Start time: 6pm
Duration: 3 hours
Activity: Swim / Bike
Contact: tom.rogers57@gmail.com / 543-0352 / c: 521-7082
Notes:
- please don’t park your car in front of the beach area at Beck’s Lake so we have a transition area from the water to the bikes
- there are no washroom facilities at the lake
- speak to the coach if you have any specific questions you want answered
One response so far
Sunny, windy, 24C. Thanks to Neil, Jen and Llew for their help.
Beck’s Lake worked out very as a swim venue for a small group — we just had to dodge the people on the rope swing (or they had to try and miss us!)
PRACTISE (6-9pm)
Bike warmup - 15min easy, 3x(60 sec big gear/60sec high cadence/60 sec recovery), sprints
Swim warmup - 2 laps around the buoys (2nd lap had a 20 stoke pickup)
Group start - 2×75hard, easy return to beach
Main - 2 x (2 hard laps, transition to bike with 6K loop)
Cooldown - 20 min bike