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Half & Olympic Program 2014

2014 PROGRAM KICKOFF

January 6th, 6:00pm

Meeting to be held at T2NYC located at 154 64th Street (Lexington and 64th). Monday night the 6th at 6pm.

8 Month Training Program

The Phases Olympic

OLYMPIC
January thru April - STRENGTH/BUILD/TAPER - Peak April Races

2nd Half
May thru August - STRENGTH/BUILD/TAPER - Peak August Races

HALF
January thru June - STRENGTH BASE/BUILD/TAPER - Peak June Half

2nd Half
July thru August - Transition/Maintain - Peak August Races

Prep, Strength & Base Phase (January - April)

Monday
- Workouts on your own (OYO) which may be a swim, bike, run, strength, yoga or day off depending on the phase/schedule.

Tuesday
- 6:00a Group Run - COACHED
- 2nd workout is OYO

Wednesday
- 6:00a Group Cycling - COACHED Computrainer upgrade $10

Thursday
- Workouts on your own (OYO) which may be a swim, bike, run, strength, yoga or day off depending on the phase/schedule.

Friday
- 6:00a Group Swim - COACHED
- 2nd workout is OYO

Saturday
- Ride OYO or indoor 7a-9a cycling class (7a-9a) at which are purchased separately. With longer rides when weather permits we will take the ride outside.

Sunday
- 8:30a Long Run - COACHED
- 6:00p Swim Class - COACHED

April - August Training

Monday
- Workout on your own (OYO) which may be a swim, bike, run, strength, yoga or day off depending on the phase/schedule.

Tuesday
- 6:00a Group Run - COACHED
- 2nd workout is OYO

Wednesday
- 6:00a Group Ride - COACHED Computrainer upgrade $10
- 2nd workout is OYO

Thursday
- 5:30a Group Brick - COACHED
- 2nd workout is OYO

Friday
- 6:00a Group Swim - COACHED
- 2nd workout is OYO

Saturday
- Group meet up at 7:30am at the Boathouse for workout.

Sunday
- 8:30a Group Long Run - COACHED
- 6:00p Swim Class - COACHED

OTHER SPECIFICS & DISCOUNTS

• Scheduled posted in 4-week blocks
• Discounts to team races (if provided from race director)
• One-time nutrition schedule
• 15% on Terrier services, clothing, bike ship & other camps
• Workouts will be based on HR or Watts
• TTRI packet of workouts descriptions & goals of each workout
• List serve for communication

COST

In Person Coaching

$240/MONTH: MONTHLY MEMBERSHIP - 4 MONTH MINIMUM