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Workout & Event Calendar Workout Locations | Charlotte Ave. YMCA (C) | meeting place for bikes & runs, spin class, and core | | Aquatics Center (Aq) | indoor swims, tri the rock location - see map | | Winthrop Lake (WL) | some bike and run workouts - see map | | Rawlinson Road Track (RR) | track workouts - see map | | Wellness Center (W) | Cycle Classes, Yoga | | Camp Cherokee (CC) | A great ride out for open water swims and then ride back. |
TRI-CLUB Weekly Workout Schedule | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Morning | 7:00 Run - Armory | 6:00 Swim (Aq) | 5:30 (W)Weights, strength training | 6:00 Swim (Aq) | 5:30 (W)Weights, strength training | | 7:30 Cycle(Aq) outside | Afternoon | | | | | | OFF/ REST | | Evening | | 6:30 bike ride - leave from Wachovia in RH - same meeting place as Rock Hill Bike Club | FYI dont forget there is a yoga class 6:30 at (C) | FYI 6:00 Cycle (C)Jims reg. cycle class 7:00 Run, (Manchester) | FYI 6:30 (W) Jim teaches a cycle class | | |
Be sure if you cannot make a coached scheduled workout, go to the Upper Palmetto YMCA website www.upymca.org ... and go to your branch of choice and look at the fitness schedules. Upcoming Special Dates | August 30, 2008 | LAURENS YMCA TRIATHLON!!!! | | Saturday Rides | Saturday rides typically leave at 7:30am from the Aquatics Center and they are usually varied as to route layout and/or destination. There will be an occasional longer or faster ride and those will be posted or Jim will say they are as such in the emails he sends out. Be sure to carry plenty of fluids, an id, and a cell if possible. If we go on longer rides or to Camp Cherokee, you will need $ to purchase more drink, and if going to Camp Cherokee, then flip flops, goggles and swim cap (if needed). I usually will have a camera. Thanks and I look forward to seeing all who come out to ride and work out together! | | Monday Night rides | We are still leaving from the Wachovia Parking lot in downtown Rock Hill 6:30 is take off time - get there at 6:15 or close thereof - it is where the Rock Hill Bike Club meets. It is a simple 18 mile route with various speeds per the group you take off with. If possible, we will have our own group leave out separate for a varied trek. |
TRI-101 WORKOUT COMMENTS It is not critical to make every coached workout, it is more important to just keep up with a routine that includes: 1 or 2 swim, including one that steadily increases your distance 1 or 2 run, including one that steadily increases your distance 1 or 2 bike. Strength & Core, even if it is done at home while watching TV Rest!
Coached workouts are provided as a tool to help with your training. The coach provides direct feedback as you need it. The group provides the social aspect and accountability that are so important to the sport. If you can't make a coached workout, that's ok, check out the YMCA schedule and facility times to get your workouts in as needed and use the info provided in the weekly email to design your workout. Also, for those not already on a regular workout schedule, be very conscious of how your body feels these first few weeks. For many, starting up a program that includes workouts 6 days a week will be a shock to the system. Listen to your body, rest as you need it, you don't need to risk an injury. But also make sure to differentiate between true tiredness and a lack of motivation. |
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