THE ROCK TRI CLUB - Rock Hill, SC

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TRI CLUB TOPICS
Workout & Event Calendar
 
Workout Locations
Charlotte Ave. YMCA (C)
Meeting place for bikes & runs, spin class, and core conditioning
Aquatics Center (Aq)Indoor swim, brick and mini tri workouts. Location of Powerade's Tri the Rock 
Fort Mill Baxter Center (FM)Cycle classes, some swim and a great place to run
Winthrop Lake (WL)Some bike and run workouts
Rawlinson Road Track (RR)Track workouts
The Crossing (TC)Swim workouts, yoga, run, Location of 2010 Kid's Triathlon 
Wellness Center (W)Cycle Classes, Yoga 

Wachovia Parking lot

Monday night rides 
Charlotte's House (CH)Various rides from this location, home is near the airport
Camp Cherokee (CC)A great ride out for open water swims and then ride back. Location of the Assault on Cherokee International Triathlon
Maps are available for members who are not familiar with the area per email request to Charlotte 
 
TRI-CLUB Weekly Workout Schedule
 
2010 schedule pending 
 

 

Sunday

Monday

Tuesday

Wednesday

Thursday 

Friday

Saturday

Morning

 

 

 6:00 am Swim (Aq) 

 

 6:00 Swim (Aq)

 

 

7:30-8:15 (W)

8:45 -9:30 (C) 

until we can ride outdoors (early March) 

Afternoon

2:00 Track Workout (RR)

 

 

 

6:00 Run (C)

 

REST DAY

 

Evening

 

7:30-8:30 cycle (FM)

 8:15-9:15 pm (Aq)

Swim

7:30 (W) Cycle Jim reg. cycle class 

 

 

6:30 (W) Jim reg. cycle class

 

 7:30-8:30(A)

Swim

 

 

 

 
 
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.  
  
   

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.