Kate Ayoub

I’d recommend spending a couple of hours trying out different types of bikes. Ideally, on a weekday if you can swing it. Bike shops are usually pretty busy on the weekends.

Test riding bikes:

Try different frame types (aluminum vs carbon fiber vs aluminum with carbon fork).

Try different components (from cheapest to most expensive: Shimano…[Read more]

Hi Chelsey!

A couple of thoughts:

• Take an easy week the week after race week (working out but a “recovery week”). And then, depending on how your body feels, start building again (adding time/distance).
• You could definitely start from week 8 of the Oly training plan. You may need to adjust after your holiday to ramp up a little slower. From…

[Read more]

Yep. You can get everything Saturday morning but get there early, it tends to be busy and stressful race morning.

The Saturday meeting will probably be shorter then Friday’s, make sure you read through the atheletes guide and know all the information.

Coach Kate

Training Triathlon

^ let me know if you have any more questions

They aren’t available for check in until after lunch. I’d you are at the park earlier, stop by the concession stand/main beach area for more info.

There are signs for the campgrounds. As you drive in (after ranger station)

Yes. There will be packet pick up on Saturday and then again early Sunday before the race starts.

There will also be an athlete briefing Saturday at lunch. We will go over the course and the race. Hopefully you can make it!

– Coach Kate

For those camping at Lake Anna that didn’t get a parking spot. The campsite comes with two parking passes. Additional parking passes are $5 which you can purchase when you drive in or at the ranger station as you are further into the camp. With a parking pass, you can park near the campsites or shuttle your car close to the race start.

Most people stay Saturday-Sunday. But Friday-Sunday works too.

It’s a 90-minute drive from DC and the events usually start around 9am. So if you are an early bird, come in the morning. If not, come the night before.

Yes – Bicycle pro shop offers free fittings if you bought your bike from them. Like Jill said, ideally you ride it a bit so you have a better idea about what you need to adjust.

Join Mike Shipp Saturday 3/30 for a group run – Meet at Bread Furst at 8:30am

Advantages/disadvantages:

There will be awards for age group OR novice categories. If you are slower in your age group but the top three among novices (there are less in the pool) then you have a good chance of getting on the podium (top three).

Start times can matter if there is a big difference between first/last wave. July in Maryland is…[Read more]

The training plan has two strength sessions per week. I put them on the same days as the swim but you can put them wherever.

There is a strength handout with a bodyweight routine that focuses on glutes, lateral movements and core.

Work of caution – check the driving directions from the hotel/accommodation to the park. It may say “2 miles” on a website but then you have to drive 30 minutes around the lake.

No tents provided – just a patch of ground and bathrooms within walking distances. There are some hotels 15-30 minutes away from the park.

Ditto to what Kelly said. You can sustain a higher heart rate (zone 3-4) for short periods of time but during a longer race, you want to keep your heart rate lower. As you train and you adapt, you will run faster at the lower heart rates.

You can sign up for either. We will divide ability levels up on the beach.

https://goteamup.com/p/21123-dc-triathlon-club-swim-pr/courses/34474/?fbclid=IwAR3HwaSvi4H276tsE-_4kNZjL2lp_dxOUcU_oG0jTe2GXOX4RYLkpFWRk9c

Corrected link

Tomorrow’s Newsletter will have LOTS of information about PeasantMan. Let me know if you have questions after the email.

Kate