Per Jason Shaw - 1st Opportunity:
Hello Multisporters,
Depending on the weather, bike night will include practice on the second transition as well as a little running. We will meet on "The Point" at Thousand Hills State Park at 5:30pm. This is where the transition area is for the NEMO triathlon and can be see from the Marina.
From "The Point" we will do the following Brick workout:
20 minute bike at race pace out-and-back (since it is uphill at the beginning, you'll want to go 11 minutes or more out since it will take less time to get back; we will be biking the NEMO route which goes West from the point and up around the Big Loop)
Transition 2 practice
15 minute run at race pace out-and-back (again, we will be running the NEMO route which means we head north from the point and toward the marina)
7 minute walk recovery/rest
15 minute bike at race pace out-and-back
Transition 2 practice
10 minute run at race pace out-and-back
5 minute walk recovery/rest
10 minute bike at race pace out-and-back
Transition 2 practice
7:30 minute run at race pace out-and-back
Since these are timed out-and-back workouts, everyone (theoretically) should finish at the point around the same time. You should feel free to go at a lighter pace than race pace and also feel free to only do one or two transitions instead of all three.
-----Depending on the weather, bike night will include practice on the second transition as well as a little running. We will meet on "The Point" at Thousand Hills State Park at 5:30pm. This is where the transition area is for the NEMO triathlon and can be see from the Marina.
From "The Point" we will do the following Brick workout:
20 minute bike at race pace out-and-back (since it is uphill at the beginning, you'll want to go 11 minutes or more out since it will take less time to get back; we will be biking the NEMO route which goes West from the point and up around the Big Loop)
Transition 2 practice
15 minute run at race pace out-and-back (again, we will be running the NEMO route which means we head north from the point and toward the marina)
7 minute walk recovery/rest
15 minute bike at race pace out-and-back
Transition 2 practice
10 minute run at race pace out-and-back
5 minute walk recovery/rest
10 minute bike at race pace out-and-back
Transition 2 practice
7:30 minute run at race pace out-and-back
Since these are timed out-and-back workouts, everyone (theoretically) should finish at the point around the same time. You should feel free to go at a lighter pace than race pace and also feel free to only do one or two transitions instead of all three.
Per Cherie Bryant - 2nd Opportunity:
