CSTS 3

July 27,2008

The third race of the Charleston Sprint Triathlon Series saw relatively mild weather (for late July) , a capacity crowd, and some good racing. There were four FCA-E athletes racing among the 323 finishers including Matt Flemming and Bob Wright from Columbia and Michael and Maggye Diaz from Louisville, KY.

The sprint distance race was .3 mile swim, 12.5 mile bike, and 5k run. The first female finisher was Jenny McDonagh in a time of 1:02:37 which was good for eleventh overall. The first male was Ashley Ackerman who finished in 56:48 including a 17:32 5k run split.

The FCA-E team didn't have any podium finishers but everyone agreed it was a great day, a great race, and a whole lot of fun!!!

Bob, Matt, Michael, and Maggye

I never said this was easy

Matt cruising to the finish

Open Water Swim this Sunday July 13th

Randy and Janice, a certified life guard and swim coach, will be hosting an open water swim this Sunday afternoon on the Lexington side of the Lake Murray dam starting around 12:30 PM. We encourage you to bring your family and lunch for a picnic in the park after the swim. There is a roped swimming area and sandy beach where kids (and adults) can play.

Here's a map to the park here: http://lakemurrayfun.com/swimming.html

We hope to see you there and look forward to working on our open water swimming skills together!

CSTS #2

I am racing the second Charleston Sprint Triathlon this weekend (I signed up for all four races). If anyone is going to be there, please let me know b1wright@yahoo.com .
Bob Wright

Bike Time Trial or Brick Workout

I would like to get a weekly high intensity workout on our schedule. I would propose either a short 10 mile bike time trial or a brick workout where each event is repeated several times. Run 1 mile then bike 4 miles (4:1 ratio much like races) and then repeat as many times as you like. For sprint race training I would suggest at least 3 sets and for international distance up to 6 sets, etc. These workouts are done at very high intensity - up to race pace on the last set and I find them to be very beneficial as race practice.

If you would like to participate, please post a comment to this blog.

Tuesday Night Ride

We decided to move the Thursday Fort Jackson ride to Tuesday night at 6PM leaving from Brennan Elementary School. Randy Thompson, Matthew Flemming, and Bob Wright have been riding each week and really enjoying the opportunity to get out together. We mostly ride an aerobic pace but there are certain points where we kick it up a notch and enjoy going a little faster, so we get some quality work in while still working on our base miles. We'd love to have you come out and join us.