Is your fancy heart rate monitor collecting dust? Do you want to know what your heart rate training zones are? Are you curious what your current “race-pace” is? If the answer to any of these questions is “yes,” then you need to be at Kentwood High School track at 8:30am on Saturday, February 25th. Coach…
Category Archives: Workouts
Track Workout Options
1. Tuesday evening track workouts start up again next Tuesday, February 7th, 6:30pm at KENTWOOD High School (note new location). Here’s your chance to get started early in the season on improving your running economy and speed! Workouts are free for RTB members and $8/run or pay for the entire session at $7.25 per workout for…
Open Water Swim Conditioning for Cold Water
Here are some tips on cold water swimming brought to you by RTB Team Member and cold water experienced Kelly Richards: The 2011 race season is upon us. Many swimmers and triathletes are asking when will the water be warm enough to jump on in? Thankfully our bodies will adapt to many different situations if…
High-Elbow Catch – cool videos
Keeping our elbows high seems to be the biggest technique challenge in the pool. Here are a couple of videos that help explain and demonstrate high-elbow we found on Slowtwitch. Explanation of drag/power/importance of the high elbow: http://www.slowtwitch.com/Training/Swimming/How_To_Pull_Underwater_2009.html Underwater drills for keeping a high elbow: http://www.theraceclub.net/videos/secret-tip-how-to-pull-underwater-drills/
Advanced Techniqe Class
Advanced Tech Class is BACK just in time to improve your swimming before the season starts. Saturday, April 16 7:30 – 9:30 AM Covington Aquatic Center Getting faster and more efficient after you’ve been swimming awhile can be challenging and frustrating. This Tech class for experienced swimmers will dive a little more deeply into specific…
2011 Power Meter and Head Unit Review
Cycle University’s Lang Reynolds recently published this article in the Cycle U newsletter that we found super helpful. He agreed to let us pass it along to you. If you’re training with power or thinking about it, this will be a good read for you. By Lang Reynolds  A lot has happened in the…
Cold Weather Riding
When to, how to, and why to ride outside in the cold, wet and adverse weather. (and when not to). by Chris McGovern of Cycleution Coaching Chris McGovern, of Durango, Colorado, joins the RTB staff this year as a coaching resource. Chris has had a long career in cycling, starting at age 5 when he…
Speedwork on the Treadmill
Ed Clarke, our 25 year veteran to multisport, submits a treadmill workout for those of us headed to sprint or olympic distance racing this year Speed work on the treadmill For those of you that have your sights set on sprint and Olympic distance racing this year, or if you’re looking at some road running races,…
Holiday Run Sets
Ed Clarke, our 25 year veteran to multisport, offers his favorite treadmill workouts for your winter enjoyment (?) especially targeted to the Distance athletes of 2011. Holiday Run Sets As part of Ironman preparation in the Pacific Northwest, one must first build their run base. With our weather, this is best done indoors where…
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