Just a reminder to come learn how to lay out your transition area, what to bring, how transitions work (smoothly), how the individual tri's are laid out, and what to practice at home and in training to make raceday run like clockwork. No makeups for this one, but a good book to pickup is Triathlon 101 if you are unable to attend. Also check your TriROK folder for your equipment list if you aren't able to come.
Transitions Clinic
6-7:30pm
Wednesday, April 8th
April's Essex Studio
Please rsvp by emailing teamtrirok@live.com.
Monday, April 6, 2009
Saturday, April 4, 2009
Ride is OFF but Clinic is ON
Fortunately the weather cleared enough for us to get a COUPLE of clinics in but even though the weather is ok, I am calling off this morning's ride because the roads are SO wet and the conditions are fairly miserable (windy and cold) and will not be good prep for those racing at 10am. HOWEVER clinic people (Melanie, Jen, Shawn) should still come at 7:30. - I'll be there with bells on and we'll get you ready for the next group ride which will probably be next Saturday morning at 8am :) Anybody who wants to extra practice and is up any (Beth Lott :) feel free to join us and maybe we'll take a couple of mile jaunt to give things a try on the roads.
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Sunday, March 29, 2009
Bike Clinic Cancelled Today
For obvious reasons :)
Email me if you didn't make it yesterday and can't make it next Friday...
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Email me if you didn't make it yesterday and can't make it next Friday...
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Thursday, March 26, 2009
Bike Clinic Decisions
OK, here's the plan since the weather may not cooperate on sunday, and lots of people can't make the friday, April 3rd alternative date.
Saturday:
We will meet at Hamilton Wenham High School (Route 1A in Hamilton) at 3pm on Saturday, March 28th. Meet in the far lefthand parking lot if you are facing the school (by the northernmost driveway on Route 1A). If you need to learn clipless pedals try to come by 2:45pm (Liz, Beth, etc.) so you can get comfy with them before we start. Jenn Flaherty - I will bring an extra bike for you so you can come :) Please make an effort to come to this time if there is anyway you can, since the sunday one will probably be rained out and the friday time will be squished. Please RSVP either way.
Sunday:
We will ALSO meet at 10am at the High School on Sunday, March 29th IF IT IS NOT RAINING (much). I will put a decision up on the blog by 9am, and you can call me at 978-768-3112 to find out as well. So if you plan on holding out to try to attend on Sunday because you can't come Saturday (Jen Cann, Jason Morris, etc.) then just email me and let me know for sure.
Friday April 3rd:
Then we will also meet at 5:30pm on Friday, April 3rd but that will be in the parking lot behind the Essex Police Station on Martin Street in Essex.
For all clinics:
You MUST bring a helmet. You bike should be tuned up and safe to ride. I will bring tools for limited fixes, but need to spend my time teaching, not tuning bikes ;)
Can't wait to get out and RIDE!!!!
a
Saturday:
We will meet at Hamilton Wenham High School (Route 1A in Hamilton) at 3pm on Saturday, March 28th. Meet in the far lefthand parking lot if you are facing the school (by the northernmost driveway on Route 1A). If you need to learn clipless pedals try to come by 2:45pm (Liz, Beth, etc.) so you can get comfy with them before we start. Jenn Flaherty - I will bring an extra bike for you so you can come :) Please make an effort to come to this time if there is anyway you can, since the sunday one will probably be rained out and the friday time will be squished. Please RSVP either way.
Sunday:
We will ALSO meet at 10am at the High School on Sunday, March 29th IF IT IS NOT RAINING (much). I will put a decision up on the blog by 9am, and you can call me at 978-768-3112 to find out as well. So if you plan on holding out to try to attend on Sunday because you can't come Saturday (Jen Cann, Jason Morris, etc.) then just email me and let me know for sure.
Friday April 3rd:
Then we will also meet at 5:30pm on Friday, April 3rd but that will be in the parking lot behind the Essex Police Station on Martin Street in Essex.
For all clinics:
You MUST bring a helmet. You bike should be tuned up and safe to ride. I will bring tools for limited fixes, but need to spend my time teaching, not tuning bikes ;)
Can't wait to get out and RIDE!!!!
a
Tuesday, March 17, 2009
Announcements
The newsletter with next months news and workouts will be sent out early next week. If you are not on the email list and would like to be, please comment below or email me at teamtrirok@live.com.
Also, T-shirts are in! So if you ordered one they are ready to be picked up. If you'd like to put in an order for yourself or your kids, email me as well, since we are planning on putting in another order soon. We also have free bumper stickers!
Finally, please RSVP for one of the bike handling clinics if you haven't done so already, since I will be emailing directions and a prep packet only to those who have.
a
Also, T-shirts are in! So if you ordered one they are ready to be picked up. If you'd like to put in an order for yourself or your kids, email me as well, since we are planning on putting in another order soon. We also have free bumper stickers!
Finally, please RSVP for one of the bike handling clinics if you haven't done so already, since I will be emailing directions and a prep packet only to those who have.
a
Tuesday, February 24, 2009
Upcoming Clinics: March and April
This is where the rubber starts to meet the road....literally! The time is approaching to start getting outside on our bikes. It's also time to start focusing on race day, putting our run training into practice, fuel correctly, and learn the skills we'll need to successfully navigate transitions!
As always, all the clinics are free, and you must RSVP to teamtrirok@live.com at least 2 days in advance to attend and receive directions and equipment lists. The sooner you sign up the better.
Clinic 1: Nutrition for Training, Racing, and Life
March 10th, 6:30pm
April's Essex Studio
Come learn the essentials of eating for optimal health, training, and racing (and yes, weight management as well). We'll focus on practical strategies that will make a healthy relationship with food feel natural, and optimize your performance in life and on race day.
Clinic 2: Swim Time Trials and Skills for the Triathlon Swim
March 14th, 7:00am (NOTE - 7am NOT pm!)
Manchester Athletic Club
Get timed for the pool triathlon you are doing (whether it's sudbury, jcc, marlboro, or sherriff's) and learn how to pushoff, turn, and cross under the lane lines. We'll also simulate race conditions to get you comfortable and confident for race day. This clinic is highly recommended for everyone.
Clinic 3: Bike Skills and Handling
March 29th, 10a.m.
Cherry Hill Parking Lot
This clinic is MANDATORY. You will not be allowed on a group, coached bike ride with Team TriROK if you have not completed this clinic. We will discuss rules of the road, safety measures and equipment, and most importantly practice: starts, stops, clipping in and out of pedals, u-turns, road turns, weaving, swerving, signaling, accessing food and hydration, passing, and other skills. You'll learn valuable drills to practice on every ride so that you will be fully confident in your skills come race day. We will set up the group ride schedule to train for the target triathlons at this clinic. This clinic is inconveniently scheduled mid-morning on purpose...this time of year it can be VERY cold early morning to stand around and bike around. Please make the time to attend.
Michael Dunleavy Memorial 5K
April 5th, 1pm
Vinson Owen School
Winchester, MA
Come run this incredible race with the Team and get valuable feedback about where you are in your training. Visit www.michaeldunleavy.com/5krace.htm to sign up and learn more. This race (or another early April 5k) is required for all Team TriROK'ers.
We will be trying to schedule another bike maintenance and repair clinic if there is enough interest. Please email me if you missed the last one and would like to attend such a clinic.
April
As always, all the clinics are free, and you must RSVP to teamtrirok@live.com at least 2 days in advance to attend and receive directions and equipment lists. The sooner you sign up the better.
Clinic 1: Nutrition for Training, Racing, and Life
March 10th, 6:30pm
April's Essex Studio
Come learn the essentials of eating for optimal health, training, and racing (and yes, weight management as well). We'll focus on practical strategies that will make a healthy relationship with food feel natural, and optimize your performance in life and on race day.
Clinic 2: Swim Time Trials and Skills for the Triathlon Swim
March 14th, 7:00am (NOTE - 7am NOT pm!)
Manchester Athletic Club
Get timed for the pool triathlon you are doing (whether it's sudbury, jcc, marlboro, or sherriff's) and learn how to pushoff, turn, and cross under the lane lines. We'll also simulate race conditions to get you comfortable and confident for race day. This clinic is highly recommended for everyone.
Clinic 3: Bike Skills and Handling
March 29th, 10a.m.
Cherry Hill Parking Lot
This clinic is MANDATORY. You will not be allowed on a group, coached bike ride with Team TriROK if you have not completed this clinic. We will discuss rules of the road, safety measures and equipment, and most importantly practice: starts, stops, clipping in and out of pedals, u-turns, road turns, weaving, swerving, signaling, accessing food and hydration, passing, and other skills. You'll learn valuable drills to practice on every ride so that you will be fully confident in your skills come race day. We will set up the group ride schedule to train for the target triathlons at this clinic. This clinic is inconveniently scheduled mid-morning on purpose...this time of year it can be VERY cold early morning to stand around and bike around. Please make the time to attend.
Michael Dunleavy Memorial 5K
April 5th, 1pm
Vinson Owen School
Winchester, MA
Come run this incredible race with the Team and get valuable feedback about where you are in your training. Visit www.michaeldunleavy.com/5krace.htm to sign up and learn more. This race (or another early April 5k) is required for all Team TriROK'ers.
We will be trying to schedule another bike maintenance and repair clinic if there is enough interest. Please email me if you missed the last one and would like to attend such a clinic.
April
Saturday, February 7, 2009
WOW!!!
I am SO proud to announce that we have 16 team members SIGNED UP for one of four sprint triathlons early this season!!! WOOOHOOOOO!!!!
The proof is in the sign-ups, since once the money is spent and the true commitment is made, folks don't back out (barring illness or injury). I am really proud of everyone who took this scary step...you will be rewarded by an amazing experience and new respect for who you are and what you can do.
Go Team TriROK!!!
a
The proof is in the sign-ups, since once the money is spent and the true commitment is made, folks don't back out (barring illness or injury). I am really proud of everyone who took this scary step...you will be rewarded by an amazing experience and new respect for who you are and what you can do.
Go Team TriROK!!!
a
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