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Iron Gate Triathlon Club - Lynchburg, VA

06 February 2012 Benjamin Summers

Train With Us for Angel's-Week 2

This week's goal: "Build consistency and momentum by all workouts" (good luck!!)

Tuesday:

Cycle- 1 hour: Warm up about 20 min; 7x1 min. hill climbs with 2 min. active recoveries; cool 20 min.

Wednesday:

Swim: Warm 250

Drills 8x25 (10 rest)

6x100 (5) moderate

6x25 (10) fast

kicks 6x25 (15)

cool 250= 1600m

Run: 30 min (with 8x30 sec. bursts with 30 sec. recoveries mixed in)

Thursday: Cycle- 1 hour steady

Friday:

Swim: Warm 250

Drills 8x25 (10)

5x150 (50 build/25 descend...); (15 sec rest)

5x25 fast (20)

kicks 6x25 (15)

cool 250= 1725m

Run: 35 min. + 4x20 sec strides with 40 sec. recoveries

Saturday:

Cycle: 1 hour steady + 10 min. run right afterwards.

Sunday:

Run: 35 min. steady

Swim: Warm up 250

800 straight

Cool 250 = 1300m

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02 February 2012 Last Updated on 02 February 2012 Benjamin Summers

Train With Us for Angel's Race!

Every week, Iron Gate's Erin Elwell (who has finished second in her age group at Angel's Race twice) will send out a training plan for that week! This is an Intermediate training plan for Angels. It is a 12 week plan that assumes we have a decent base in all 3 areas. These plans always call for Mondays as rest days-plan your week as needed, just make sure to pick one day to have off completely. Spin classes are a great way to fit in the bike when the weather doesn't cooperate, and Masters or the Tri swim class at the Y are always a great swim option for a GREAT workout!

Week 1: Base Phase (4 week phase to build aerobic capacity and endurance. Goal- get used to new workout schedule!)

Tuesday-

Bike: 55 min. total (warm up about 20 min; 6x1 min. hill repeats with 2 min. active recoveries; warm down 20 mn) **Spin class is a great option here**

Wednesday-

Swim:

Warm Up- 250

Drills- 8x 25 (10 sec rest)

4x100 (5) moderate

4x25 (20) fast

6x25 (15) kicks

Cool 250 = 1350m

Run: 30 min. total with 6x30 sec. bursts mixed in

Thursday-

Bike: 45 min. steady, moderate pace

Friday -

Swim:

Warm Up- 250

Drills- 8x25 (10 rest)

4x150 (15) (50 hard/25 easy/repeat..)

4x25 (20) fast

6x25 (15) kicks

Cool 250 = 1550m

Run: 30 min. + 2x20 sec. strides (with 40 sec. recovery in between)

Saturday-

Bike: 45 min steady, moderate pace

Sunday -

Run: 30 min. steady, moderate intensity

Swim:

Warm up- 200

800 straight

Cool down 200= 1200

*I usually write all my workouts on Spiral bound index cards and throw it in a Ziploc bag so I can have my swim workout on the pool deck. Then I just check them off as I do them. Just something that works for me...

Happy Training!!

Erin

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19 January 2012 Skyler McCurley

Iron Gate 3.0 Beta

The plans/structure/leadership were laid out really well last night for Iron Gate 3.0

It looked like at least 30-40 people showed up and we were able to point our club in the right direction for the coming season.

I will put all the details together in the next few days and send out an email that will define our scope and plans.

Of note at this time is that we picked the brand-spankin' new 70.3 in DC as the club's "signature" long distance race this year.

Registration opened today and will sell out soon. Check it out. http://ironmannationalharbor.com/

The remaining races that we will try to attend as a club will be selected soon, and will again be called the "Cerberus Series." And Tabby is all over this.

There are more details I need to get out, and will do so eminently, but the 70.3 has a pressing time issue.

stand by...and stay thirsty, my friends.

--
Skyler McCurley

Iron Gate Triathlon Club

Lynchburg, VA

www.irongateclub.com

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07 July 2011 Last Updated on 07 July 2011 Skyler McCurley

Devil's Step Triathlon 2011

What: This is a sprint triathlon. Swim in the Maury River (distance depending on water level), Bike 20 km, Run 5 km. Course will be posted well in advance of race day. Support will be provided at T1, T2, and middle of run with water and PowerBar gels.

When: Saturday, July 23, 2011. Start time is 10:00 AM.

Where: Take 501 North from Lynchburg and turn left on River Rd (about 24 miles from the end of Lynchburg Expressway and not quite to Buena Vista). Event area is about 3-4 miles on the left. Address is 1410 River Rd, Buena Vista, 24416.

Who: Iron Gate Triathlon Club members. Race entry is free. All are invited and may join the club (even on race day) for $25 club dues and participate in the event.

Post-race: Pulled pork barbecue, smoked chicken, and beverages for members and families. We ask members to bring a side if they are able. Entertainment provided by “The Skyler McCurley Band.”

Register: Email This e-mail address is being protected from spambots. You need JavaScript enabled to view it to register to participate.

Volunteer: Email This e-mail address is being protected from spambots. You need JavaScript enabled to view it to volunteer to help with the race.

Participants: Click here

Event Sponsors: Iron Gate Triathlon Club, USA Triathlon, Road ID

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26 May 2011 Skyler McCurley

Not Just Showing Up...

not only did Matt Cagnetta take 3rd overall at Appalachian Power SML,

Sarah Davidson took 2nd in the women's division.

And Beth Frackleton took 3rd in womens masters.

and at Angels Race:

Marcus Wright...3rd overall (and was the defending champ from 2010).

Sarah Davidson...5th overall woman, 1st womens masters

Tabby Combes, Michele Rakowski, Sarah Dunstan, Chad Duff, and Steve Bozeman all took 1st in their age group.

Darryl Wargo was 2nd in his group.

Dave Civis, Billy Flint, Jeff Ford, and James Laprade were 3rd in their respective groups.

All are Iron Gate.

--
Skyler McCurley

Iron Gate Triathlon Club

Lynchburg, VA

www.irongateclub.com

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Wed

27 | 49

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Iron Gate Triathlon Club - Lynchburg, VA

Train With Us for Angel's-Week 2

Train With Us for Angel's Race!

Iron Gate 3.0 Beta

Devil's Step Triathlon 2011

Not Just Showing Up...

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