News for Week of November 7, 2011

What a great couple of weeks of swimming, biking and running! Your participation in practices and races - as competitors and spectators - are what makes this club so exciting and fun! 

WORKOUT NEWS

SWIM THIS FRIDAY We will switch to a new swim time!! Lance will coach from 7:00a - 8:00a at the YWCA pool instead of the 12:30 - 1:30 afternoon slot. Jump in after the run at 5:45a!

BIKE on MONDAY will include a brick workout [bike+run]. Arrive at 5:45am to setup your bike and Transition 2. We will do a 40 minute interval ride and a 15 minute run. Please bring your running shoes and any other attire you will need to run outdoors! 

PLEASE NOTE: There will be NO swim workout on the Thursday of Thanksgiving [November 24].

In addition to our regular weekly workouts don't forget about these extras:

TUESDAY:   YOGA for ATHLETES from 6:00p – 7:00p.  Where:  Cape Fear Sports Medicine -  located on Oleander Drive (and Bagley) just on the east side of Soil to Soul (Progressive Gardens).

SATURDAY:  Two options to bike this weekend! Bike from BikeCycles at 6:00am. OR! BIKE indoors at Fitness for Life with a  CompuTrainer ride. CLICK HERE for details.

SUNDAY: LONG RUN from the beach this week!!! Meet at 6:30a for a pre-run

social at the Shore Shack. The Shore Shack offers coffee, smoothies, doughnuts

and more. You’ll find it on 222 Causeway Drive near the new WB Mellow 

Mushroom. Run starts at 7:00am.

RESULTS

The YDUBTRICLUB REPRESENTED Saturday at the ShipWreck Sprinternational Tri in Holden Beach, NC! Lawrence Landrigan placed second in his age-group with a 1:57:48 finish, Ty "the Rocket" Rabon finished second in his age-group with a time of 2:01:10 and team Mellow Johnny (Johnny & Renee Griffin) placed first in the mixed relays with a 1:56:09 finish!

This was the first year for the Shipwreck and it featured a 1000 meter ocean swim, a 30 kilometer bike and a eight kilometer run. According to Renee's race report:  It was the first year and it was super organized and a great course.  It is a little late in the season...the water was chilly and the wind was steady out of the NNE at 22 mph!!!  Not ideal race conditions...but still a good day!

Congrats, also, to our runners in the Battleship Half marathon on SUNDAY! Lawrence Landrigan (1:38:28), Jessica Hartmann (2:00:46), Alex Paen (2:09:56), Ben Bowie (2:06:13), Leanne LaFave (2:06:32) and Ashley Bert (2:06:33) competed in the 13th annual race.

Leanne, Jessica and Brian.

Ashley, Ben, Jessica, Beth and Leanne.

Alex at the Finish!

If you have completed a recent race and have your results, pictures or a race report, please submit them so we can post them!

EXTRAS

Here's your second swim test! CLICK HERE to find out your swim type! In the past, we've used Swim Smooth to refine our swim technique. We may even use these updated swim types to improve our catch and body position throughout the season. Read up on each type or take the short quiz to find out your strengths and weaknesses in the water!