RecPlex Triathlon Training Blog

Racine Iron Girl Triathlon cancelled

2012-02-08T16:15:00.000-06:00

Well, back to the training class schedule...

Organizers of the Iron Girl triathlon series have cancelled the event scheduled for Racine on July 29. The race was held at North Beach in both 2010 and 2011.

Iron Girl and local organizers Real Racine cited low participation as the reason for the cancellation. The race had around 300 participants in 2010 and 450 last year. Iron Girl and Real Racine wanted numbers closer to 1000.

Iron Girl cancels Racine women’s triathlon

Running Water Class Begins Tomorrow

2012-01-06T21:51:00.000-06:00

Running Water: Take you running shoes off & jump in the pool. Great for runners who need to take a break from the pavement or are recovering from an injury. The class aims to aid runners and athletes by offering a low impact cardiovascular and strength workout to enhance their current programs. Saturdays, 7-8am January Session Jan 7 - 28 $39 RecPlex members / $49 Non-members; Registration

Winter Cycling: Dress for Success

2012-01-03T16:49:00.000-06:00

If bicycling is on your resolutions list, there’s no real need to wait until summer. You can ride during the winter, of course, taking safety into account. But a good workout means you need to be comfortable doing it. So here’s some winter cycling dress rules, from South Shore Cyclery in Cudahy, WI

Winter cycling: dress for success - Milwaukee Triathlon | Examiner.com

RecPlex Running Club

2011-10-19T16:10:00.000-05:00

The RecPlex has asked me to, at least temporarily, take over the running of the Running Club with John’s leaving.

For October, I’ve scheduled the following:

Thursday, October 20, 6:00-6:45pm

October Meeting – I’m interesting to learning what you expect of the Running Club and what you’d like to see in the next several months. Meet at the Fitness Desk or check there for a room location.

Saturday, October 22 at 9:15am

Informal group run (after the 5K Run Training class). Meet at the couches in the Fitness Center.

Tuesday, October 25, 6:30-7:15pm

Trainer-led workout – Abs routine. Meet at the Fitness Desk. Please RSVP to me via e-mail by Monday evening.

Thursday, October 17, 7-8pm

Trainer-led workout with the Tri Cycle class, in the Spin Studio.

Saturday, October 29 at 9:15am

Informal group run (after the 5K Run Training class). Meet at the couches in the Fitness Center.

Lake Andrea closed until 9:30am Sat morning

2011-09-03T08:15:00.001-05:00

Lake Andrea is not opening until 9:30 this morning. I will check on the hours for Sunday and see if there is a possibility of opening earlier.

Ken

Last Week for Lake Andrea Swims

2011-08-30T12:40:00.000-05:00

This is the final week for the swims across Lake Andrea:

Tuesday, Aug 30, @ 6pm
Thursday, Sep 1, @6pm

$10 register at RecPlex; $15 drop-in payment at Beach. If you pay at the RecPlex the day of the swim, please bring your receipt to the beach.

Lake Andrea closes for the season on Sunday.

Lake Andrea swims continue tonight

2011-08-25T13:42:00.000-05:00

Swims across Lake Andrea in Pleasant Prairie continue tonight at 6pm. $10 register in advance at the RecPlex, $15 drop-in pay at the lake. We swim from the beach to the RecPlex, following the Trek & Danskin swim courses (1/2 mile), and those interested can swim back, for a total of approximately one mile.

Final swims of the season are next week:

Tuesday, Aug 30, 6pm
Thursday, Sep 1, 6pm

Danskin Triathlon Update & Info

2011-08-17T21:57:00.001-05:00

No surprising news, though it does appear that the number of athletes will be a bit larger than the Trek Triathlon. They’re expecting about 1600. There are currently 16 waves scheduled; elite wave at 7:00, second wave at 7:01, last wave at 7:53.

If you did the Trek Triathlon in July, the Danskin race is exactly the same.

Weather – should be a great day. Partly cloudy, high of 76. Saturday evening low around 60.

Race Course

· On the swim, there will be buoys across the lake marking a “lane.” The lane will be wider than it was at the Trek race.

· Two large buoys will mark the swim exit.

· Transition in the RecPlex parking lot. It will be situated in the corner of the parking lot closest to the RecPlex and closest to the road. So you will have a bit of a run/walk from the swim exit to your bike.

· Swim Out at the small beach; Bike In and Out will be the main entrance to the RecPlex (by the building), and Run Out will be the south parking lot exit where the gates are.

· Bike Course – what we’ve been practicing in the classes; going west, across I-94. Remember, cue sheet can be downloaded here.

o The roads east of the interstate are not completely closed to traffic. The intersections are controlled, and through traffic discouraged, but you may very well have traffic in the opposite lane from where you are riding.

o This is why it is important to stay on your side of the road and not cross the yellow line (which is a rules violation & penalty per USAT rules).

· Run Course – out of transition on the road, turn on the road to go down to the beach, continue on road up to about Hwy H, then reverse and run back on the path.

o There will be water where you exit transition, a water table on the road near the boat landing (which you pass twice – once on the road and once on the path), and there will be a sprayer at the turnaround.

· Finish line – a bit past the flagpoles, across from the softball field parking.

Saturday

· Registration & packet pickup - 10am to 3pm @ RecPlex. They don’t open early, and everyone comes right at 10am, so if you come after 11:00 or so you typically don’t have to stand in line and can go right through.

· You’ll need photo ID.

· If you’re doing a team, all team members must be together to pick up packets.

· Parking is in Prairie Springs Park; RecPlex members can usually park in the RecPlex parking lot not fenced off for transition, or in the Ice Arena parking lot. Otherwise, parking is in the softball fields, and when that is full, they typically park people on the road over to the beach

· Course Overviews: 10:30am & 12:30pm / Race Day Previews: 11:30am & 1:15pm

o If you’ve been in my classes, you probably know all of this, but it never hurts to hear it again

Bike Racking on Saturday

· You can rack your bike on Saturday or Sunday morning.

· There is security in transition all night, so don’t worry about leaving your bike overnight.

· The “advantage” on racking on Saturday is that you can get a better spot on the bike rack (remember, generally you want to be closest to the bike exit to minimize the distance you have to run with the bike, so this would means closest to the RecPlex building).

· You MUST go through registration first, before racking your bike, since you must have your race number on the frame of the bike to enter transition.

· Transition is open 10am until 4:00pm.

· Only athletes with race numbers allowed in transition Saturday and Sunday. No kids, husbands, significant others, etc. This is a very strict rule.

· Do not leave anything other than your bike on Saturday.

· You can get body marked Saturday or Sunday.

Bike Racking on Sunday

· Park at the Outlet Mall and ride your bike in. Transition is open 4:30-6:30am, so plan to arrive with plenty of time to ride down Hwy 165 to the RecPlex, with your gear, rack your bike, and set up transition.

· Remember transition closes at 6:30, so this is your deadline, NOT your wave time. Regardless of when you start, everyone has to be out of transition at 6:30.

· After the race, they are not going to let you exit transition and ride back to the Outlet Mall until almost everyone is off the bike course.

Parking on Sunday

· Main parking will be at “The Shoppes at Prairie Ridge” on Hwy 50. This is the shopping center with Target, JC Penny, Famous Dave’s, etc.

· If driving, exit I-94 at Hwy 50 and go east.

· Bus transportation available 4am until 1pm, but bikes are NOT allowed on the buses. If you park here and have your bike, you have to ride it down Hwy H to the RecPlex.

· Athletes have priority on the buses over spectators.

· Outlet Mall parking is an option on Sunday. Typically this is for people who are riding their bikes to the race that morning. There is no bus transportation in the morning; if you don’t have your bike or have folks with you, they’ll have to walk the 1.5 miles down to the RecPlex.

After the race

Hwy 165 and Terwall Terrace (the road inside the park) are expected to open to traffic about 11:30am.

If you park at Prairie Ridge on Hwy 50:

Ride your bike back to your car, riding north on Hwy H (and sharing the road with the buses)

Take the bus back to your car, drive back to the RecPlex, pick up your bike, and head home. BUT you’re not going to be able to do this until after the roads are opened.

If you park at the Outlet Mall:

Ride your bike back to your car, and take off. But, as noted above, they’re not going to let you do this until most if not all the participants are off the bike course and on the run.

Good luck to everyone racing. I’ll be seeing you at the swim start.

Coach Ken

Additional Lake Swims added!

2011-08-15T13:41:00.001-05:00

Additional Cross-Lake Swims Added:

Thursday, Aug 25, 6pm
Tuesday, Aug 30, 6pm
Thursday, Sep 1, 6pm

Because of the unexpected closure of the Aqua Arena through Labor Day, we've added three additional lake swims for those who want to swim longer distances or who are preparing for later triathlons like Lake Geneva, Ironman Wisconsin, or Devil's Challenge.

$10 pre-registration at RecPlex Guest Services Desk
$15 drop-in, pay at the lake

Details

Lake Andrea cross-lake swim tonight, 6pm

2011-08-11T12:56:00.000-05:00

The penultimate Thursday cross-lake swim tonight, 6pm, at the Lake Andrea beach.

$10 register at the RecPlex Guest Services Desk (please bring your receipt to the beach), $15 pay at the beach.

Danskin Tri Training Class for Saturday, August 16 - 8am to 10am

2011-08-10T12:44:00.000-05:00

Saturday’s class will meet at 8am to 10am.

This will hopefully give us a bit cooler temperatures than we’ve had the last two Saturdays.

Schedule is a full race simulation; this is the final race preparation, so you should think about doing it as you will actually do the race. This means at whatever intensity you plan to race, practicing your race day hydration & nutrition, etc.

The Workout will be:

Swim 3 or more laps
Bike 2 (or 3) laps around the park
Run (1) down to the boat launch and back, or (2) around the lake. To mimic part of the race, I’d suggest to start running on the road, so you get a sense of what that is like – remember, during the race you’ll run the road up to Hwy H, then double-back and enter the path at the boat launch. At that point you’ll go onto the path and to the finish line.

See you Saturday.

Coach Ken

REMINDER: no classes/workouts Sunday in Pleasant Prairie

2011-08-05T12:57:00.000-05:00

A reminder that there will not be the Trek to Danskin Triathlete class and the Drop-In Triathlon Workout at 7am this Sunday (8/7) in Pleasant Prairie at Lake Andrea. Those interested can attend the we.CAN.tri Triathlon in Woodstock, IL and do the bike course with me.

Final Drop-In Workout will be Sunday, August 14 - race simulation.

Danskin Tri Training Class for Saturday, August 6

2011-08-05T12:23:00.000-05:00

Optional: Cross-lake swim, 7:00am

Optional: OW Swim Workout make-up class, 8:30-9:30am

Class @10am - Race Simulation. Bring all race gear for swim, T1, bike, T2, and run.

Make-up Dates for 8/2 Danskin Tri OW Swim Workout session

2011-08-05T11:49:00.001-05:00

Make-up dates and times for last Tuesday's class, which was stormed out:

#1 – Saturday, Aug 6, 8:30-9:30am

#2 – Thursday, Aug 11, 5:15-5:45pm

~~#3 – Saturday, Aug 13, 8:00-9:00am~~ cancelled

Danskin Triathlon Open Water Swim Workout

2011-08-02T11:00:00.001-05:00

Join us TONIGHT for open water swimming at Lake Andrea the three Tuesdays before the Danskin Women's Triathlon on August 21. Each session with include triathlon open water swim skills followed by a swim workout in the lap lane.

Tuesdays, Aug 2, Aug 9, & Aug 16
6:00-7:00pm
Registration #22359-DANSKIN
$25 RecPlex Members / $35 non-members

Register online or at the Guest Services Desk at the RecPlex - please register before coming to class this evening.

Danskin Tri Training Class for Saturday, July 30

2011-07-28T22:22:00.002-05:00

Workout on Saturday is a brick – ride of the Danskincourse and a run following. We may do a slightly longer route to avoid Hwy165. Meet at the beach at 10am. If anyone wants to swim prior, I will try tobe there about 9:30.

Coach Ken

Sunday: Trek to Danskin & Tri Workout drop-in, Iron Girl Ride

2011-07-23T16:32:00.000-05:00

Sunday, July 24 Classes:

Trek to Danskin Class, 7-9am at Lake Andrea Beach
Tri Workout Drop-in, 7-9am at Lake Andrea Beach (swim & run workouts)

Iron Girl Triathlon Training Ride:

For those interested, meet at North Beach Park in Racine:
9:30am - swim / check out swim course
10:00am - ride of bike course [course map here]

UPDATE: Danskin Tri Training Class for Saturday, July 23

2011-07-22T21:47:00.000-05:00

No class at 10am. Plan to attend the 7am lake swim and/or the 8:30am 5K run.

See you tomorrow.

Danskin Tri Training Class for Saturday, July 23

2011-07-21T14:04:00.000-05:00

Options:

Lake Andrea swim at 7am
Prairie Family Days 5K at 8:30 at Ballfield Pavilion
Abbreviated class at 10am - contact me by Friday if you want to meet as a group.

Lake Andrea Swim on Saturday, July 23

2011-07-21T13:44:00.000-05:00

You will need to get to the beach via Hwy H. The entrance to Prairie Springs Park will be closed at Hwy 165 at 6am due to the Prairie Family Days events.

Also, be advised that Park Drive from the Beach Pavilion to Hwy H will be closed at 10am to prepare for the fireworks. If you're doing the lake swim or Prairie Family Days 5K, and park in the gravel area by the beach, you'll have to move your car by 10am.

Drop-In Triathlon Training Workout

2011-07-18T15:05:00.001-05:00

Doing the Danskin Women’s Triathlon on 8/21, or foranother August triathlon? Join ourintermediate triathletes preparing for the Danskin Tri on one or more Sundaymornings for a workout to help you improve performance of your next race.

Drop in fee will be $15 for RecPlex members, $22 fornon-members.

Schedule:

Sunday, July 24, 7-9am. Meet at Lake Andrea Beach.

Open Water Swimming with groupswim practice, and muscular endurance run workout. Optional: post-class, join a group riding theIron Girl triathlon bike course in Racine.

Sunday, July 31, 7-9am. Meet at Lake Andrea Beach.

Brick workout: ride of theDanskin bike course, followed by run on part of the Danskin run course.

Sunday, August 7, 7am

Class will meet at the we.CAN.tri Woodstock triathlon, in Woodstock,IL. Participants have the option of doing the triathlon, doing the triathlon aspart of a team, or riding the bike course with the participants.

Sunday, August 14, 7-9am. Meet at Lake Andrea Beach.

Full race simulation: swim, T1,bike, T2, and run. You may choose to do1/2 to 2/3 of your next race distance, with an option of riding the entireDanskin bike course.

Note: those signing up for the Trek to DanskinTriathlete class (Registration #22358-71, $60 RecPlex Members / $85non-members) will get a 4 week performance training plan as part of the class.

Saturday, July 23 Lake Andrea Swim

2011-07-18T15:00:00.000-05:00

This swim wasn't originally in the RecPlex registration system, but is now. We are swimming across the lake this Saturday, at 7am.

Need a bit more to your workout? Don't forget the Prairie Family Days 5K at 8:30am.

Danskin Tri Training class for Saturday, July 16

2011-07-15T19:51:00.000-05:00

Class will meet at the Lake Andrea Beach at 10:00am.

Workout will be:

Transition set-up
Ride of the Danskin bike course (please bring your cue sheets)
Transition to run on the running path

Bring all bike and run gear, along with anything you need for transition (hint: refer to the class manual for details...)

I am planning on getting to the beach sometime after 9am to swim myself, so if anyone does want to swim before the start of class, you're welcome to join us.

Important Note About Saturday July 8 Lake Swim

2011-07-08T12:35:00.002-05:00

If you’re going to attend the swim(s) tomorrow:

· You need to park at the softball fields for the7am swim; you will not be able to drive down to the beach because the road willbe closed for the Junior Triathlon. This means you’ll have to walk over to thebeach, so take this into account when deciding when to arrive. If you pull into the Park at 6:55, you’re notgoing to be able to get to the beach by the time we start the swim. The road should be reopened by about 10am, soyou will be able to park at the beach for the 11am swim.

· The beach is officially closed until 1pm, so themain entrance gate will be closed. Enterthe beach by the gate by Froggy’s Landing, the “shack” closer to the parkingarea (where the gear is for canoe and boat rentals).

See you tomorrow.

Coach Ken

Uniforms have arrived!

2011-07-07T11:42:00.000-05:00

Uniforms are here.

I’llbring them to the lake swim tonight; I’ll try to be at the lake at about 5:30and Barb will have the uniforms while I’m out in the lake. I should be back to the beach around 7:15 or7:30. If you can pick up at the laketonight, but you need us to be there after 7pm, let me know today. When we’re done and the beach closes we canjust stay by the pavilion until everyone picks up.

OtherwiseI will bring them tomorrow evening to the dinner (6-8pm) at the softballpavilion.

Ifyou need to make other arrangements, please let me know ASAP.

Ken

Trek Triathlon Update

2011-07-06T22:41:00.000-05:00

Race Course

· On the swim, there will be a lotmore buoys across the lake, on the sides making a “lane” for you to swim. Buoysmight be up early Saturday, but the guard platforms will be put up later in theday. Two large buoys at swim start andswim exit.

· Lasers!! So at the swim exit there will be two strobe lightlasers to help you see the exit point better, along with flags, etc.

· Transition: Swim Out at the smallbeach; Bike In and Out will be the main entrance to the RecPlex (by thebuilding), and Run Out will be the south parking lot exit where the gates are.

· Bike Course – Cue sheet can be downloaded here.

· Run Course – you’ll run out oftransition on the road, turn on the road to go down to the beach, continue onroad up to about Hwy H, then reverse and run back on the path.

· Finish line – a bit past theflagpoles, across from the softball field parking.

Saturday

· Registration & packet pickup - 10amto 3pm @ RecPlex.

· You’ll need photo ID

· If you’re doing a team, all teammembers must be together to pick up packets

· Parking is in Prairie Springs Park.

· Course Overview talk: 10:30 and12:30

· Race Day Preview talk: 11:15 and1:15

Bike Racking on Saturday

· You can rack your bike on Saturdayor Sunday morning.

· There is security in transition allnight, so don’t worry about leaving your bike overnight.

· The “advantage” on racking is thatyou can get a better spot on the bike rack.

· If you get a good spot, considerbringing a small chain combinationlock and locking your bike to the rack. This is to keep someone who comes laterfrom moving your bike and taking your good spot.

· You MUST go through registrationfirst, before racking your bike, since you must have your race number on theframe of the bike to enter transition.

· Transition is open 10am until4:30pm.

· Only athletes with race numbersallowed in transition Saturday and Sunday. No kids, husbands, significantothers, etc. This is a very strict rule.

· You can get body marked Saturday orSunday.

Bike Racking on Sunday

· Park at the Outlet Mall and rideyour bike in. Transition is open4:30-6:30am, so plan to arrive with plenty of time to ride down Hwy 165 to theRecPlex, with your gear, rack your bike, and set up transition.

· Remember transition closes at 6:30, sothis is your deadline, NOT your wave time. Regardless ofwhen you start, everyone has to be out of transition at 6:30.

· After the race, they are not goingto let you exit transition and ride back to the Outlet Mall until almosteveryone is off the bike course. Otherwise, people riding back will interferewith those still doing the race.

Parking on Sunday

· Main parking will be at “The Shoppesat Prairie Ridge” on Hwy 50. This is the shopping center with Target, JC Penny,Famous Dave’s, etc.

· If driving, exit I-94 at Hwy 50 andgo east.

· Bus transportation available 4amuntil 1pm, but bikes are NOT allowed on the buses. If you park here and haveyour bike, you have to ride it down Hwy H to the RecPlex.

· Athletes have priority on the busesover spectators. Spectators are being asked not to take the buses until 7am.

· Outlet Mall parking is an option onSunday. Typically this is for people who are riding their bikes to the racethat morning. There is no bus transportation in the morning; if you don’t haveyour bike or have folks with you, they’ll have to walk the 1.5 miles down tothe RecPlex.

After the race

Hwy 165 and Terwall Terrace (the road inside the park)are expected to open to traffic about 11:30am.

If you park at Prairie Ridge on Hwy 50:

1. Ride your bike back to your car, riding north on HwyH.

2. Take the bus back to your car, drive back to the RecPlex,pick up your bike, and head home. BUT you’re not going to be able to do thisuntil after the roads are opened.

If you park at the Outlet Mall:

1. Ride your bike back to your car. But, as noted above,they’re not going to let you do this until most if not all the participants areoff the bike course and on the run.

2. After the roads reopen, there will be LIMITEDbus transportation back to the Outlet Mall – take the bus to your car, drive tothe RecPlex, and pick up your bike.

Good luck to everyone racing. I’ll be seeing you atthe swim start.

Coach Ken

Trek Triathlon Training Class for Sunday, July 3

2011-06-30T13:35:00.000-05:00

Even though this is a “holiday” weekend, we’re still behaving class. No rest for the weary.

Meet at the beach at 7:00. There are likely to be a lot of Trek athletestrying to swim this weekend, so it is best for us to get started on time.

Workout is our final race simulation. Bring everything you will be using on raceday. You’ll do a complete setup of your transition area, then:

· Swim 3-4 laps (further if you want to)

· Bike twice around the park, or optionally, do afull ride of the bike course*

· Run either down to the boat dock and back, oraround the lake.

* - For thosewanting to ride the bike course, I would like you pair up as much as possibleso that we don’t have anyone riding totally alone.

Triathlon Training Classes for Saturday, July 2

2011-06-30T13:08:00.000-05:00

Even though this is a “holiday” weekend, we’re still behaving class. No rest for the weary.

Trek Tri TrainingClass

Meet at the beach at 7:00. There are likely to be a lot of Trek athletes trying to swimthis weekend, so it is best for us to get started early.

Workout is our final racesimulation. Bring everything you will beusing on race day. You’ll do a complete setup of your transition area, then:

Swim 3-4 laps (further if you want to)

Bike twice around the park, or optionally, do afull ride of the bike course

Run either down to the boat dock and back, oraround the lake.

Before we start (in other words,at 7:00), let’s see if there are any last minute technique questions, and ifso, we can go over and work on those before starting the race simulation.

Danskin TriTraining Class

Meet at the beach at 10:00. We will be focusing on open water swimming and running, and talk abouttransitions. Bring your swim and run gear; bikes aren’t really necessary thistime.

Lake Andrea cross-lake swims tonight, July 7, and July 9

2011-06-30T13:01:00.000-05:00

Lake Swims tonight and next Thursday night at 6pm. Register at the RecPlex for $10; if you register today, just bring your receipt over to the beach. If you pay at the beach it’s $15.

NO LAKE SWIM THIS SATURDAY! The next Saturday swims on July 9 @ 7am and 11am.

Trek & Pleasant Prairie Tri Training for June 18 & 19

2011-06-16T12:27:00.000-05:00

Saturday Class:

Meet at the lake at 7:30am. Workout is swim and short race simulation, sobring all your gear for the race – swim, bike, & run. Plan on setting up atransition area as you will on race day.

Sunday Class:

Meet at the lake at 7:00am.Workout will be a race simulation. Plan to bring all your gear, set uptransition, and do the workout as you plan to race. For those doing the Pleasant Prairietriathlon next weekend, we’ll have an option for riding the bike course (bringyour cue sheets from the previous ride).

Danskin Tri Training class for 6/18

2011-06-16T12:04:00.001-05:00

Class for July 18: we will be meeting at 10am.Meet at the Lake Andrea beach, across the lake from the RecPlex. The class willmeet in the grassy area next to the patio – there is usually a picnic table inthe grass that we use as our “base”.

Workout scheduled is a bike ride of the Danskin bikecourse. I will bring a map/cue sheet for everyone, and we will stop at severalpoints along the way to discuss the course. For this first ride, I wanteveryone to stay together.

You’ll need to bring your bike, bike helmet (REQUIRED), & water bottle (with water or sportsdrink). No earphones allowed in class at any time.

You will also need equipment to deal with a flat tire. Ata minimum, you need to bring a tube of the proper size for your bike.Ultimately you want a small tool kit (usually in a bag you can strap under yourseat) with spare tube, tire levers, and some way to inflate the tire – small pumpor CO2 cartridge inflator. I will have everything with me for this ride excepta tube for your particular tire – that’s why you need to bring one along.

If you aren’t sure about what tube you need, look on the sidewall ofyour tire to find the tire size. This will look something like 700x23 on a roadbike (skinny tires) or 26x1.9 on a mountain bike (wide tires). If there is anyquestion, take your bike to a bike shop and they can help you out. Many of uslike Zion Cyclery in Zion; they have great customer service.

Prepare for the Trek and Danskin triathlons with swim course swims

2011-06-15T22:08:00.000-05:00

Lake Andrea Thursday night cross-lake swims begin June 16!

Chicagoland triathletes preparing for the Trek Women’s Triathlon on July 10 and the Danskin Women’s Triathlon on August 21 may want to take advantage of a series of swims following the race courses in Pleasant Prairie. The RecPlex will be offering cross-lake swims of Lake Andrea on Thursday nights and alternate Saturdays throughout the summer.

Prepare for the Trek and Danskin triathlons with swim course swims - Chicago wellness | Examiner.com

PP Open Water Swim Workout - June 14

2011-06-14T17:21:00.000-05:00

The Lake Andrea beach closed early, but staff is coming back to open up for our class. So if you get there early and the gate is closed, please just wait a bit.

Tri Training Classes for June 11-12

2011-06-09T14:03:00.000-05:00

Saturday – TrekBeginner Class

Swim across the lake at 7am.Meet at the beach a little before 7:00; we’ll start the swim from the south endof the beach, near the green fence.

Note 1 – if you don’t feel confident swimming the half miledistance at this point, then you can either swim on your own at the beach ormeet us about 8:00 for an abbreviated class at the beach.

Note 2 – if you want to swim longer, we’ll swim back across thelake once everyone has done the half mile swim.

We will reconvene in the gassyarea around 8am for a short class. Bringyour swim and run gear.

Sunday – AllTrek and Pleasant Prairie classes

Both Saturday and Sunday classes– Sunday is the Conquer the Open Water clinics with Pro Triathlete LaurenJensen.

7:30 to 9:00am –Intermediate/Advanced session

9:00 – 9:30am – Fix a bike flatclinic – if you want to see how to do it, then stay a little after theIntermediate Clinic or come a bit before the beginner clinic.

9:30 to 11:00am – BeginnerClinic

Lake Andrea Swim Changes!

2011-06-04T18:45:00.000-05:00

Big, big change in Lake Andrea swimming this year. Thischange is good for triathletes, but at the same time, if people abuse it, we’llbe back to a very tiny swim lane.

Here are the changes:

There is no separate swim lane at the beach.
From 7am to 10am daily there are no lifeguardsofficially on duty. You swim at your ownrisk.
This means you can swim outside the swim area ropes, again, at your own risk.
BUT, you need to say in the general area of thebeach – in other words, swim just outside the buoys/ropes, and a bit furtherout coming back (basically is a triangle). You cannot go way out into the lakeor across the lake.
At 10am, lifeguards come “officially” on duty,at which time you must swim inside the buoys/ropes.

Now, here’s the bad news. If people start swimmingoutside the general beach area, like across the lake or way out into the lake,then they’ll be forced to prohibit the free/own-risk swimming and everyone willhave to swim within the beach buoys/ropes, and it will be a very, very shortcourse.

Right now, if you enter the water at the usual place andswim down just outside the buoys (with them on your right), then turn around atthe last buoy and swim straight back to the first buoy, the lap distance isabout 138 yards. This makes a bit lessthan 6-1/2 laps = Half mile.

So please keep towards the beach, and if you seeother swimmers going out too far, try to let them know that doing that mightruin swimming for everyone, and they should stay around the buoys. There were anumber of people out this morning swimming, and everyone seemed to do a goodjob staying fairly close.

Note: my Tuesday evening Open Water Swim Workouts classes will be going outside the buoys.

Water temperature was 68 degrees this morning.

Trek/Pleasant Prairie Tri Training classes, June 4-5

2011-06-02T12:11:00.000-05:00

Reminder:starting this weekend, we will be meeting at the Lake Andrea beach, across thelake from the RecPlex, for the rest of the class sessions. When you enter the beach, go to the left andwe usually meet in the grassy area next to the fence. Tell them at the window you are there for myclass.

If thereis bad weather, or if there is a problem at thebeach, we will meet in the classroom at the RecPlex as usual. Again, pleasecheck the RecPlex Tri Training Blog for last minute info.

Saturday Trek Training Class

June 4 – Transition practice, Brick with Optional Swim

· IF you want to swim (this is optional), come at7am. Otherwise meet as usual at 7:30am.

· Bring all bike and run gear

· Workout is set up transition, T1 practice, Bikeride, T2 practice, Run

Sunday Pleasant Prairie & Trek Training Class

June 5 – Run/Swim Brick

· Bring all your triathlon gear, including bike. If the beach is not open, or if the water istoo cold (and you don’t have a wet suit), you can turn this into a duathlon(run/bike/run).

· Pleasant Prairie International racers – you’lldo the same but at longer distances.

Tri Training Classes for Memorial Day Weekend

2011-05-27T10:01:00.003-05:00

Yes, it’s Memorial Day weekend but we still train!

Saturday Class:

We are going to focus ontransitions. Workout will be a ride of some or all of the Trek bike course,transition, and a 10-20 minute run. Let’s meet briefly in the classroom at 7:30am, then we will reconvene atthe south end of the RecPlex parking lot and leave for the bike ride no laterthan 8:00.

Please bring your cue sheet fromlast week. We won’t be stopping thisride; you’ll ride the course at your own pace. Remember to bring water/sportsdrink, spare tube, tool kit, etc.

Sunday Class:

Brick + Transitionpractice. This week we will ride thesprint portion of the Pleasant Prairie Triathlon course (since we did the Trekcourse last week, so everyone will have ridden “their” course). Then transition, and run around thelake. We’ll meet briefly in theclassroom at 7:00am and reconvene at the south end of the RecPlex parking lot andbe riding no later than 7:30.

Please review the PP sprint bikecourse in your training document from the first class. Remember to bring water/sports drink, sparetube, tool kit, etc.

Also, be aware that there are boat races in Lake Andreathis weekend, so the park is liable to be more crowded than usual. Most of theboat people will be on the other side of the lake, but it is possible that partof the lakefront path will be closed over there. If so, you might need to double-back on yourrun, but we should be done before most of the racing starts.

Finally, ifyou want tri shorts/top/bike jersey/run singlet, remember I need to place theorder next Tuesday. Bring your order form and check this weekend, or put yourorder in online (http://3-fitness.com/shop/viewcategory.php?groupid=14).

IMPORTANT: Change for Sunday May 22 Class

2011-05-19T15:57:00.000-05:00

Change inSunday’s Workout

The water temperature in Silver Lake was 58-60 degreesthis morning, so I think the Open Water Swim is best postponed for a couple ofweeks. Even with wetsuits, it’s not going to be real comfortable.

So I am changing the workout to do the bike ride we weren’table to do last class.

Meet in the classroom at 7:00. We will have a veryquick class session and then start the ride no later than 7:30. We willmeet for the ride at the south end of the RecPlex parking lot. I willhave cue sheets for the ride. We will do the following:

1. Rideof the Trek Bike Course / first half of the Pleasant Prairie InternationalCourse (approx 12.4 miles)

2. Whenwe return to the RecPlex, if you are not going to ride any further, do anoptional 10-20 minute run

a. Forthose doing the Pleasant Prairie International Race, you should continue and dothe rest of your bike course (approx another 12 miles).

b. Foranyone else who would like to ride further, or if you are doing the PleasantPrairie Sprint, we will continue to ride the Sprint Course.

c. Optional10-20 minute run when we return from the Sprint course.

Remember to bring all necessary bike gear, water bottle,helmet, etc.

Also, remember: bring swim and run gear to every class, regardlessof workout scheduled. That gives us the flexibility in case the weatheris bad or we have to switch things up for another reason.

Changing Saturday’s workout: since we willbe biking on Sunday, switch the Saturday May 21 workout to a run. Pickone of the runs previously on the workout schedule and do it again.

Uniforms: I am finalizing the details for the TriTops and Tri Shorts – I will have pricing this weekend.

Saturday, 5/21 Trek Tri Training Class

2011-05-19T15:55:00.000-05:00

Reminder: this Saturday we will do a bike ride of theTrek Course; basically making up what were couldn’t do last week due to theweather.

Meet in the original classroom (Blue Room) at 7:30. We will have a very quick class session and then start the ride no later than8:00. We will meet for the ride at the south end of the RecPlex parkinglot.

Remember to bring all necessary bike gear, water bottle,helmet, etc.

Also, remember: bring swim and run gear to every class, regardlessof workout scheduled. That gives us the flexibility in case the weatheris bad or we have to switch things up for another reason.

Changing Sunday’s workout: since we will bebiking on Saturday, switch the Sunday May 22 workout to a run. Pick oneof the runs previously on the workout schedule and do it again.

Uniforms: I am finalizing the details for the TriTops and Tri Shorts – I will have pricing this weekend.

No Biking today - Sunday 5/15

2011-05-15T05:51:00.000-05:00

Does not look safe to be biking today. We will do a workout inside.

Update on Sunday 5/15 Tri Training Class

2011-05-14T16:54:00.002-05:00

Weather was not conducive to biking this morning, andsince the weather is going to be about the same for Sunday morning, I will havea couple of alternatives available tomorrow morning, if anyone doesn’t feelcomfortable or safe riding. If needed,we’ll split the class up.

Forecast is for the rain to hold off until about 10am,but it will be in the 40s and windy (wind chill close to freezing).

Please make sure to bring swim gear tomorrow, sinceswimming may be an alternative to riding.

(Remember, you should bringswim and run gear to every class, regardless of workout scheduled, so we canmodify things if necessary.)

Sat 5/14 Class Update

2011-05-14T06:36:00.000-05:00

Let's meet in Dolphin-Orca rooms at 7:30 to discuss workout options. Still bring bikes but we may do something else depending on weather conditions in PP.

Saturday 5/14 Trek Tri Training Class

2011-05-13T19:10:00.001-05:00

This Saturday’s workout is a ride of the Trek bikecourse.

Per the training plan, we’ll meet at 7:30am at the southend of the RecPlex parking lot with bikes. We won’t be in the classroomunless the weather is bad (check here Saturday morning for any lastminutes changes).

Important note: if we are in the classroom, we'll be in the Dolphin-Orca rooms this week only. These are by the Aqua Arena -- upon entering the RecPlex, turn left, go past the stairs and snack bar, and down the hall toward the Aqua Arena. The Dolphin-Orca rooms are on your right just before you enter the Aqua Arena.

Sunday 5/15 Trek/Pleasant Prairie Tri Training Class

2011-05-13T19:05:00.001-05:00

REMINDER: BIKE RIDE FROM RECPLEX FOR THIS SUNDAY’S WORKOUT

Remember the change for this Sunday, the 15th – we areriding the Trek bike course, not running at UW-Parkside.

We will meet at 7:00 in the classroom. Afterwards, we’ll meet at the south end of the RecPlex parking lot with bikes,and begin the ride no later than 7:45.

Change in Class Workout for May 15

2011-05-09T16:08:00.000-05:00

IMPORTANT REMINDER FOR NEXT SUNDAY, MAY 15

As discussed yesterday in class, I am changing the classworkout for next Sunday, May 15. We are NOTgoing to UW-Parkside. Instead, we will be doing a bike ride of the Trek bikecourse.

Bring your bike, water bottle, helmet, and repairkit. I’ll send out a more detailedschedule for the day later this week.

For those doing the Pleasant Prairie race, we’ll beriding most of the Internationalportion of the Pleasant Prairie course. I will have a cue map for those who maywant to also do the Sprint part of the PP course on your own.

Trek/Pleasant Prairie Training classes for May 7-8

2011-05-06T17:56:00.000-05:00

Saturday Class

Meet in Blue/Yellow rooms at 7:30
Come prepared to run
At about 8:15 we’ll walk over to the beach pavilion for the 5K, which we will start after the participants have begun.
I will lead a run/walk group for those interested.
Plan on going the distance you feel you can handle at this point in the training; you don’t have to do the entire 5K.

Sunday Class

Meet in the Blue/Yellow rooms at 7:00
Come prepared for outside run.
Note: if you want to meet on Saturday to run with the Saturday class, you can come to the Blue/Yellow rooms about 8:15 or meet us at the race.

Two additional things:

We are running the 5K as a class workout and not as “the race.” You will not get a number, an official time, a goody bag, or T-shirt. If you want those, then you need to register for the race yourself.
Everyone must be formally registered for your class this weekend. If you are not registered, you will NOT be allowed in the class. If you register between now and your class, bring your receipt to class to confirm your registration.

April 10 Ride

2011-04-09T18:07:00.000-05:00

We'll depart at 10:30 from the south end of the parking lot. Weather: 63 @ 9am, 71 @ noon. Storms will hit later in the day, but we should be okay. I'll have cue sheets but they're not laminated so you might want to bring a baggie or tape.

March 20 Indoor Triathlon Waves Posted

2011-03-17T17:02:00.002-05:00

www.3-fitness.com/triathlon/indoortriathlons.htm

Reminder: No Sunday AM Classes on 3/20

2011-03-17T16:59:00.002-05:00

Remember the Tri Brick class will not be held this Sunday (3/20) due to the Indoor Triathlon.

3-Fitness & Wellness Newsletter

2011-02-26T14:20:00.000-06:00

3-Fitness & Wellness Newsletter, February 2011 #3

3/20 Indoor Triathlon and Triathlon Championship, Winter II Fitness & Triathlon Classes, Leg's You'll Love classes in Crystal Lake, Swim Performance Clinic, Half Iron Training Group

Classes on for Thursday, Feb 3

2011-02-03T12:18:00.000-06:00

Swim 4 Fitness and Tri Cycle class will be held as scheduled tonight at the RecPlex.

RecPlex indoor triathlon keeps triathletes active for their 2011 races

2011-01-18T16:12:00.000-06:00

Illinois and Wisconsin triathletes got a head start on their race season at the RecPlex’s Indoor Triathlon on Sunday, January 16. Consisting of a 10 minute swim in the 50 meter pool, 20 minute spin bike ride, and 15 minute treadmill run, the race is the first of six indoor and indoor/outdoor triathlons scheduled at the RecPlex this year.

RecPlex indoor triathlon keeps triathletes active for their 2011 races - Chicago wellness | Examiner.com

January 16 Indoor Triathlon

2011-01-12T14:49:00.000-06:00

Wave list is now posted.

Swim 4 Fitness Workout for Dec 16

2010-12-16T09:28:00.000-06:00

w/u: 200 Free

Main Set:

6 x 100 @ T-pace (20”)
-- 2:00 rest --
6 x 75 @ T-pace (20”)
-- 2:00 rest --
6 x 50 @ T-pace (20”)
6 x 25 moderate (20”)

c/d: 200 Free
Total = 1900 yds

Sunday 12/12 Classes

2010-12-12T05:42:00.001-06:00

I will not be able to make it to the RecPlex this morning for classes due to the weather. We will reschedule.

TRI SWIM class - if you do go this morning practice skate position, double over-switches, and then several laps to build endurance.

TRI BRICK - I will ask the fitness desk to put on a virtual cycling DVD for you.

For both classes you can attend Thursday classes as make up if desired.

Coach Ken

Swim 4 Fitness workout for Dec 9

2010-12-09T11:55:00.000-06:00

w/u:

200 Free
100 Kick
4 x 50 Build (RI: 15”)
200 Pull

Main Set

300 Pull (20”)
4 x 50 Fast (15”)
300 Pull (20”)
2 x 50 Fast (15”)
300 Pull N/S (20”)
2 x 50 Fast (15”)

c/d: 100 Free
Total = 2100 yds

Swim 4 Fitness workout from Dec 2

2010-12-09T11:02:00.000-06:00

w/u: 200 Free, 100 Kick

Main Set:

2 or 3 x
200 Pull N/S (RI: 30”)
3 x 100 DESC (RI: 15”)
300 Free

c/d: 100 free

Total = 1700-2200 yds

RecPlex Classes, Nov 21 thru 28

2010-11-19T11:25:00.001-06:00

RecPlex class schedule for the next week and a half:

No classes on Sunday, Nov 21 due to Turkey Triathlon. Make-up classes will be the same time on Sunday, Nov 28.
No classes on Thanksgiving Day, Thursday, Nov 25.
"Demo" classes at the RecPlex Nov 24-28 -- schedule here. Free to members, non-members $5 per class or unlimited classes for $15.

Swim 4 Fitness Review Notes (11/18)

2010-11-19T11:18:00.000-06:00

From Nov 18 class:

Review Skate Postion
Double Switch
Kicking with Kickboard, side position

Swim 4 Fitness workout for Nov 18

2010-11-18T22:09:00.000-06:00

w/u: 200 Free

Main Set:
2 x 800 by 100s (RI: 15”) as:

1-4 Build
5 Fast
6 Easy
7 Fast
8 Easy

1:00 rest between sets

400 Pull

c/d: 100 free
Total = 2300 yds

No classes on Sunday, November 14

2010-11-12T10:21:00.000-06:00

Reminder:

No Tri Swim Clinic and No Tri Brick Class on Sunday, November 14 at the RecPlex.

Make-up class is Sunday, November 28.

Swim 4 Fitness Review Notes

2010-11-12T10:18:00.000-06:00

From 11/11 Class:

Thumb scrape drill
Fingertip drag drill
Focus on inserting hand near the head
Focus on arm extension: r-e-a-c-h toward the end of the lane
Hands entering at 11:00 and 1:00
Catch not crossing center of body

Swim 4 Fitness workout for Nov 11

2010-11-11T10:09:00.000-06:00

W/U: 300 Free, 8 x 75 Pull (RI: 15")
Main Set:

300 Easy (30")
3 x 75 Fast (30")
75 Easy (20")
2 x 75 Fast (30")
75 Easy (20")
75 Fast (30")

C/D: 100
Total Yards: 1900

Swim 4 Fitness Review Notes

2010-11-11T10:02:00.000-06:00

Review Notes from last session:

Skate
Skate with Overswitch
Swim + Swim with Pullbuoy
Arm Extension / Front Quadrant Swimming
Hand Entry near head
11:00 and 1:00 arm entries

Help Preserve College Swimming!

2010-11-03T13:01:00.001-05:00

Help Preserve CollegeSwimming for When YOU (or your child) Goes to College!

It’s no secret that college swimming has been “under the gun” due to collegebudget cuts in recent decades.

We want to let NCAA Division I Presidents/Chancellors and Athletic Directorsknow that there is a large, vibrant, energetic and committed swimming communityin the USA that appreciates the fact that THEIR University has kept swimmingalive and well at their institutions.

AND let them know that we want them to continue that support,and that our Children will consider attending Universities that allow them tocontinue their swimming excellence during their college years.

During the time period Nov. 15, 2010 through Dec. 30, 2010, won’t you take a fewminutes and write a letter or send an email to the President and AthleticDirector of the institution of your choice. (or more than one if you’d like!)and say THANK YOU for their support of swimming and let them know that thetuition dollars of you or your child will flow towards the institutions thatkeep swimming opportunities alive.

You can find the email andmailing addresses of EVERY NCAA Division I institution in the country on theAmerican Swimming Coaches Association website at https://www.swimmingcoach.org/ad_addresses.htm

Letters from young swimmers are particularlyappreciated! How about your swimmer (s) sits down today and doessomething to preserve their own future opportunities?

All the Best, John Leonard,American Swimming Coaches Association

Swim 4 Fitness workout for Nov 4

2010-11-03T12:49:00.000-05:00

WU: 4 x 100 swim done as 50 kick, 50 Freestyle.

Main Set: (Rest Intervals are in seconds within parentheses):

50 (15”) - EZ with good technique (Zones 1-2)
100 (30”) - Moderate pace (T-pace + 5 seconds)
200 (40”) - EZ with good technique (Zones 1-2)
300 (60”) - Moderate pace (T-pace + 5 seconds)
200 (40”) - EZ with good technique (Zones 1-2)
100 (30”) - Moderate pace (T-pace + 5 seconds)
50 - EZ with good technique (Zones 1-2)

CD: Easy combination of Kick and Freestyle for 10 minutes.
Total: 1900

BOO!! 3-Fitness October Newsletter #2

2010-10-21T14:53:00.001-05:00

Triathlon & Fitness Classes start Oct 28: Okay, we've all rested up from the summer. Time to start training again!

Swim 4 Fitness points from Oct 14 Class

2010-10-14T21:00:00.050-05:00

Swimming on Side/Side Kick

Down arm extended
Up arm on side, hand on thigh
Head align with spine; roll to get breath

Swim 6 kicks
Extended arm does pull, body rotates to other side
Switch lead hands
Repeat

Key point: do not lift head, just roll to other side

Side Kick, Sailboat Drill

Start swimming on side
Up arm moves forward, elbow up, hand about 1" above water
Arm forms a "Sail Shape" above the water
Swim 6 kicks
Complete stroke: Up arm enters water, lead hand catches, rotate to the other side
Repeat

Important: elbow in front of ear so weight shifts forward, otherwise you may sink straight downward

Other Drills

Fingertip Drag
Thumb scrape
Swim with Fists (emphasis on forearms in pull)

Swim 4 Fitness workout for Oct 14

2010-10-13T15:54:00.000-05:00

W/U: 200 Freestyle

Main Set:
200 @ T-Pace + :05 (RI 30")
3 X 100 @ T-Pace (RI 15")
1:00 Rest
6 x 50 Odd Easy, Even Fast (RI 20")

C/D: 100 Free

Swim 4 Fitness - points for week of Oct 10

2010-10-07T22:00:00.005-05:00

Focus points for swimming on your side:

Fixed head with waterline at goggles
Upper arm relaxed on thigh
Head down, nose pointed toward bottom, crown of head pointed toward end of lane until you roll to breathe

Focus points for Freestyle swimming:

Elbow high, pointed toward ceiling
Hand enters by head
Arm extends underwater, below the head
Extend arm toward end of pool through fingertips
Front Quad swimming - hands pass in front of head
Extended arm doesn't catch until you see the other hand in front of face

Drills:

12-12: swim on side 12 kicks, one stroke to other side, swim for 12 kicks
Fingertip Drag - just skimming water
Thumb scrape - along side as arm recovers
Hand - Wrist - Elbow: walk forward with correct arm strokes, fall into water and begin swimming full freestyle strokes
Closed Fist

Swim 4 Fitness workout for Oct 7

2010-10-05T11:52:00.000-05:00

Swim Time Trial (Sprint):

Warm up for 10-20 minutes, then

Swim 3 x 100, with 20 second Rest Interval. Goal is to swim the highest sustained speed over all three 100s, so you have to pace yourself.
Get your time for each 100. The times for each 100 should be within 5-10 seconds of each other.
Average the three times.

This is your T-pace, which is used for speed work (e.g., swim 2 x 200 @ T + 2 seconds).

Swim 4 Fitness - points for week of Oct 4

2010-10-04T18:53:00.001-05:00

Review of Body Position

Hands & Arms above the head
Head down on chest
Press the Buoy (press chest down - swimming downhill)

Stroke Correction

Front Quadrant Swimming - hands cross in front of head
12-12 Drill: Swim 12 kicks each side -- lower arm extended, shoulders and hips stacked (perpendicular to bottom of pool)
Elbow up: elbow high, hand down, as arm comes forward -- "marionette string" pulls the elbow up
Fingertip Drag Drill: drag fingertips in the water as the hand comes forward
Thumb Scrape Drill: scrape the thumb against your side as the hand comes forward

Bike Ride in Kenosha County this Sunday

2010-09-30T15:10:00.000-05:00

Enjoy the fall colors just across the Wisconsin border at the “Fall Wheel Ride” in Kenosha County. Sponsored by Kenosha County Executive Jim Kreuser and Kenosha County Parks, three distances are available for bike riders of all abilities.

All routes converge at Petrifying Springs Park, Pavilion 1, where snacks (including hot apple cider!), safety checks and tips, and bike-related activities and education will be provided from 10am until Noon.

Read More at Chicago Wellness Examiner...

Swim 4 Fitness Workout for Sep 30

2010-09-28T07:00:00.022-05:00

Warm-Up: 100 Free

Main Set:

200 Moderate, RI:20"
100 Moderate, RI:20"
100 Negative Split, RI:25"
50 Negative Split, RI:25"
100 Fast, RI:30"
6 x 100 Pull, RI:25"

Cool-Down: 100 Free

Swim 4 Fitness - points for week of 9/27

2010-09-26T21:35:00.000-05:00

A review of the points we covered last Thursday for practice this week:

Body Position

Hands and arms overhead as much as possible in a streamlined position.
Head down - lower the head by placing chin closer to your chest.
"Press the Buoy" - press the lungs/check downward (swimming "downhill")
Easier kick to keep the hips high
Imagine a steel pipe through the top of your head, through the neck, and down the spine; everything moves as one unit
Roll the entire body to breathe; don't lift or turn your head to breathe (remember the idea your belly button is a blowhole - you turn it to breathe)

Front Quadrant Swimming

Hands cross in front of the head
Arm goes into the water and e-x-t-e-n-d-s forward; Reach and Glide!
Remember reaching the arm forward underwater helps turn your body to the side
Arm stays extended until the other arm enters the water, so they cross above your head
Use your peripheral vision to see the hand enter the water by your head, and make sure the other hand is still forward

See you Thursday.

Swim 4 Fitness begins Sept 16

2010-09-07T15:08:00.001-05:00

Quick update: the Swim 4 Fitness class begins next Thursday, September 16, 6-7pm.

Triathlon Cycling begins this Thursday, September 9, 7:15-8:15pm.

Danskin Triathlon Final Race Details

2010-08-19T12:50:00.000-05:00

Couple of minor changes:

Bike racking on Saturday will close at 4:30pm. Registration closes at 3pm, so this shouldn’t be an issue.
All the parking information will refer to “the Shoppes at Prairie Ridge” – this is at the Target shopping center on Hwy 50. Target has asked for no parking in their part of the parking lot, hence the name change. You can park anywhere in that complex, but just not in front of the Target.

Swim: as usual, beach to RecPlex parking lot (transition). Don’t forget the lake swim on Saturday morning.

Bike: the “east” route. Green Bay Road, Springbrook, 39th, 93rd, Old Green Bay, etc.

Run: Note that the run course and finish line shown on Danskin’s web site is wrong. Correct details:

It is an out and back course – out on the road, back on the path.
Run out is the south parking lot entrance – the one with the gates.
Exit transition to Terwall Terrace, and follow the road around the lake to the end at Hwy H.
Double-back on the road, and at the boat launch enter the path.
Run back south on the path (toward the beach).
Follow the path to the finish line, which is at the south end of the lake, just east of the flagpoles.
Map from the race director here (this is from 2009, but it’s the same course).

Main Parking: Updated information is on the Danksin site under Directions/Parking.

Main parking on Sunday is at the “Shoppes at Prairie Ridge” (Target shopping center) on Hwy 50. Buses run from 4am until about 1pm.
Athletes have priority on the buses.
Bikes are not allowed on buses after the race, and strollers are not recommended.
After the race, you can ride your bike up Hwy H back to the “Shoppes at Prairie Ridge”.

Race Day Park/Ride: on Sunday, you can park at the Prime Outlet Mall (Hwy 165 and I-94), and ride your bike to the RecPlex. But there are no buses from this location. If spectators are with you, they must walk to and from the RecPlex – about 1.5 miles. It’s a great option for athletes, not so much for spectators.

Transition on Race Day: Opens at 4:30am, closes at 6:30am. During the morning the transition will open at some point for those who have finished racing so you can get your bike out. You’ll have to enter and exit the transition area on the lake side so you don’t interfere with those still racing. The race announcer will say when transition is opening.

Any last minute changes will be posted here, so keep an eye on the blog Friday and Saturday.

Good luck everyone. I’ll see you at the swim start.

Swim Across Lake Andrea this Saturday - Pre-Danskin

2010-08-18T20:00:00.000-05:00

We will be offering a swim across Lake Andrea on Saturday morning, August 21. There will be two start times: 7am and 8am. Registration will be $10 pre-registration and $15 day-of-registration. This swim is not timed, but we will have a pace clock on the other side of the lake which should give you an approximate time if you’re interested.

Note: there will be two guards following the group in kayaks, but there won’t be the full compliment of lifeguards as there are during the races. The platforms will not be completely in place on Saturday morning. Please keep this in mind if you’re nervous about the swim.

Registration Information:
Register at https://registration.recplexonline.com/
Session: Events & Programs: 2010
Category: Aquatic Training
Course: Open Water Swim Course
12428-07 – 7am Start
12428-08 – 8am Start

Danskin Bike Ride @ 1pm

2010-08-15T08:30:00.001-05:00

I have a small Danskin Overview & Bike Ride clinic this afternoon at 1pm. Any class members who ' like to join us is welcome. Meet at beach.

Coach Ken
Sent from my Verizon Wireless BlackBerry

Danskin Triathlon Training - classes for August 8

2010-08-07T21:38:00.000-05:00

Reminder: both classes will be meeting together tomorrow morning for a brick.

7:00-7:30am – optional swim
7:30am – meet at the beach with bike and run gear
7:45am – bike ride of Danskin route. Quick transition to run down/back to boat launch or around the lake.

Danskin Triathlon Prep Camp

2010-08-06T01:03:00.000-05:00

The Danskin Prep Camp on August 7 has been changed to a half-day format, 7:00am until Noon. Those who previously registered will get a half-free refund.

Schedule:

7:00am - camp start
7:30 - bike ride of Danskin course
9:00 - review of transition, swim, and run course
9:30 - open water swim
10:30 - race simulation (swim + bike + run)
12:00 - camp concludes

Lake Andrea Lap Lane is back!

2010-08-04T16:22:00.004-05:00

The lap lane at Lake Andrea is back to the June distance - 6 laps to a half mile!

Danskin Open Water Swim Workouts begin Tonight

2010-08-03T09:42:00.000-05:00

Practice your open water swim skills on the three Tuesdays before the Danskin Triathlon.

Tuesdays, August 3 to 17
6:30-7:30pm
Lake Andrea Beach
Code: 22359-23
$25 RecPlex members / $35 non-members

Register online at http://www.recplexonline.com/, or at the Guest Services Desk at the RecPlex. If you register today (Tuesday, Aug 3), please bring your receipt to the class.

Danskin Triathlon Training, July 25

2010-07-22T14:10:00.000-05:00

Danskin Intermediate and Trek to Danskin classes

7:00am, Lake Andrea Beach
Workout changed to Brick: west route ride, run around lake

Danskin Beginner class

9:30am, Lake Andrea Beach
Brick: ride of Danskin route (east), run around lake
Come a little early if you'd like to do an optional swim

Lake Andrea Lap Lane being shortened

2010-07-17T12:39:00.000-05:00

I found out today that the lap lane at Lake Andrea is going to be shortened again. This is required by the insurance/risk management company, and unfortunately the RecPlex doesn’t have any choice in the matter.

I don’t know the new distance, because it’s probably going to be shortened today or tomorrow. When it is done, I’ll re-GPS it and give everyone the new lap length.

Trek Triathlon to Danskin Triathlon Training Class

2010-07-14T15:17:00.000-05:00

The Trek to Danskin Triathlon Training class starts this Sunday, 7-9am. You’ll be joining the Danskin Intermediate class and workout together.

Workout this Sunday is a Brick: Bike of the Danskin bike course + Run around the lake. Both negative splits. Meet at the Beach.

Danskin Triathlon Training Classes, Sunday July 18

2010-07-14T15:13:00.000-05:00

Intermediate Class, 7:00-9:00am

Workout this Sunday is a Brick: Bike of the Danskin bike course + Run around the lake. Both negative splits. Meet at the Beach.

Beginner Class, 9:30-11:30am

Workout this Sunday is a Race Simulation. So you will need all your gear, and we will talk about how to set up a transition area and how to do effective transitions. Look over the transition material in your Intro document. Meet at the Beach.

A Star is Born...

2010-07-13T14:59:00.000-05:00

Congratulations to Shaunea Tolliver Denton, cover girl on Brightroom's Trek Triathlon Photo page! Nice action shot and what a beautiful uniform!

(If only they could have gotten a swim shot of her and the giant woman-eating Asian carp swimming next to her...)

Trek Triathlon Run Course

2010-07-07T18:58:00.000-05:00

Run course posted on the Trek Triathlon web site is still not correct.

Exit Transition onto Terwall Terrace
Follow the road around the lake, up to Hwy H
Double back on the road until you get to the boat launch, then go onto the running path
Run back south on the path (toward the beach)
The finish line is just east of the flagpoles, across from the softball fields

Official Trek Bike Route revision and Map from Village of Pleasant Prairie

2010-07-07T11:34:00.000-05:00

"A recently revised bike course for the Trek Triathlon will take athletes from Prairie Springs Park on Highway 165 west of Interstate 94. Racers will follow a route, in the Village of Bristol, from Highway U down Horton Road (Highway CJ) to Highway MB. Racers will turn east on 128th Street, north on Highway U, east again on 116th Street, and south on the West Frontage Road. Racers will cross I-94 on Highway ML and then return to Prairie Springs Park via the East Frontage Road and Highway 165. The public can access a map of the revised bike course in the News section at PleasantPrairieOnline.com."

PDF Map of bike course is here

Trek Bike Course details from the Race Director

2010-07-06T11:27:00.000-05:00

Confirmed this morning -- bike course is the 12.4 mile version, avoiding the north part of the west frontage road and going west/uphill on 116th Street.

This is the version on the Trek Triathlon web site and their bike map.

West on Hwy 165 to Hwy U
Left/South of Hwy U to Horton Rd
Right/West on Hordon Rd
Left/South on 152nd Ave
Left/East on 128th St (State Line Rd)
Left/North on Hwy U
Right/East on 116th St (downhill - weeeeeeeeee!)
Right/South on West Frontage Rd
Left/East on ML & over I-94
Left/North on East Frontage Rd & by the Outlet Mall
At the Pleasant Prairie water tower, turn right, then immedately left on 114th Ave
Right on Hwy 165 and back to the transition area

Trek Triathlon Bike Course Variations

2010-07-03T16:15:00.001-05:00

I will try to get the final word on the Trek Bike Course next week. This map shows the two variations:

Blue + Black is what is shown by the Village of Pleasant Prairie (13.9 miles)
Blue + Red is what is now shown on the Trek web site (12.4 miles)

(My guess, right now, is that as a race director I would strongly push for the shorter route shown on the Trek web site. I suspect this is what will ultimately be set for race day, but I will feel a lot more comfortable getting the Village to confirm it. They're responsible for closing the roads, after all!)

And More Confusion on the Trek Bike Course

2010-07-02T19:41:00.001-05:00

This evening the Trek Triathlon web site is listing new bike course directions which are different still. Their directions indicate the course goes west on Hwy 165 to Hwy U (136th Ave), then turns south, then makes a right turn on Hwy CJ (Horton Rd).

However, as of this evening, the Pleasant Prairie Police Department said they were unaware of any changes in the course which was posted in the Village Newsletter and which is shown in the previous post.

Stay tuned...

More on the Trek Bike Course AND Run Course Change

2010-07-01T17:59:00.000-05:00

The 2010 Trek bike course is 14 miles (13.97 via GPS this afternoon), versus a bit under 12 miles for the "east" route. So prepare for a 2 mile longer ride.

Because this course was used at the Pleasant Prairie Tri last weekend, it is well marked. There are several white arrows on the road at each turn, so just keep an eye out for those if there is any question.

Also, there is about 180 feet in elevation change; pretty much all uphill for the first half, and downhill the second half.

Also, the run course is the same as 2009:

Also, as of this evening, the maps on the Trek web site are still incorrect,

You will exit transition and go on the road (Terwall Terrace)
Follow the road around the lake, all the way to Hwy H
Double back on the road to the boat launch
At the boat launch, you'll go on the path and head back toward the beach
The finish line is just east of the flagpoles, where you turn into the park from Hwy 165.

Course Map

Elevation Map

Trek Triathlon Bike Course CHANGE!

2010-06-29T22:11:00.000-05:00

I've confirmed that the July 11 Trek Women's Triathlon bike course has changed for 2010. It is a new course that goes west -- basically, the first part of the original Pleasant Prairie International Course.

Exit Prairie Springs Park / Terwall Terrace to Hwy 165
Right on Hwy 165
Go over Hwy 41 / I-94
Left on West Frontage Road
Right on 116th St
Right on Hwy U
Left on Hwy CJ
Left on Hwy MB
Left on Hwy WG / 128th St
Left on Hwy U
Right on 116th St
Right on Frontage Road
Left on ML and over the interstate
Left on the East Frontage Road and go by the Outlet Mall
Right on Hwy 165
Left on Terwall Terrace and back to Transition

Also, Hwy 165 is the only road that will be completely closed during the race.

No Tri Training classes this weekend -- Pleasant Prairie Triathlons

2010-06-22T22:13:00.000-05:00

Reminder: there are no triathlon training classes this coming weekend (Jun 26 and 27), due to the Pleasant Prairie triathlons at the RecPlex.

The beach at Lake Andrea will be closed until 1pm each day.

Open Water Swim Workouts this week

2010-06-21T12:34:00.001-05:00

Tuesday, 6:30-7:30pm:

Last regularly scheduled session for the Pleasant Prairie and Pleasant Prairie to Danskin OW Swim Workout sessions.
First Trek Triathlon Open Water Swim Workout class

Thursday, 6:30-7:30pm - 6/15 make-up session for Pleasant Prairie and Pleasant Prairie to Danskin OW Swim Workout classes.

Please check this blog on the afternoon before your class for any last minute weather updates. If the Lake Andrea beach is closed, we cannot hold class.

Danskin Triathlon Training, Sunday, June 20

2010-06-17T20:15:00.007-05:00

Intermediate/Advanced Class - meet at Lake Andrea Beach at 7:00am. Workout is a race simulation. Bring all your swim, bike, run, and transition gear.

Beginning Class - meet at the Lake Andrea Beach at 9:30am. Workout is open water swimming. Bring all your swim gear (including wetsuit if you have one).

Trek and Pleasant Prairie Tri Training, Sunday, June 20

2010-06-17T19:30:00.001-05:00

Race Simulation -- meet at the Lake Andrea Beach at 7am. Bring all your swim, bike, run, and transition gear.

Trek Triathlon Training, Saturday June 19

2010-06-17T18:44:00.009-05:00

Race Simulation -- meet at the Lake Andrea Beach at 7am. Bring all your swim, bike, run, and transition gear.