2008 Triathlon Slide Show

If you would like a copy of any of the pics just click on the "view all images" and then you can right click the pictures individually and save them to you computer or send an email with the picture # to 4thstreettriathlon@gmail.com

Raffle, Raffle, Raffle

Aloha Triathletes!

We wanted to add a note to our website that registrants to the 4th Street Triathlon and 5K will also be entered in a raffle to be given prizes donated from our sponsors! Last year's prizes included merchandise from REI, gift certificates, Backpacks, Discounts to future race registrations, and much more!

Also, opportunities will be given to participants and non-participants alike to purchase raffle tickets to increase the odds of winning a prize! All the proceeds will benefit the 4th Street Homeless Clinic.

Race Description

Events:

- Individual Triathlon (300 yard swim, 8 mile MOUNTAIN bike, 5K run)
- Team Triathlon (teams of 2-3 people, same course & distances as individual triathlon)
- 5K Run/Walk (strollers permitted)

Time:
- 7:00am Check-in and Day-of Registration
- 9:00am Individual and Team Triathlon start
- 10:30am 5K Run/Walk start

Beginner's Training Schedule

This schedule is based on a 6 day/ week training schedule I found online, but shifted so that Sunday is the day off. If Sunday is a good training day for you, you can shift it any way you would like.

In Explanation:

Easy - Keep the heart rate down, enjoy the journey!

Swim - slow laps done in several different strokes to keep different muscles working

Bike - A level incline at a relaxed pace

Run - Put in the iPod and go out for a nice jog. Look around at the scenery, enjoy the mountain air.

Threshold - Put this as close to your race pace as you can muster. It will become easier as the weeks progress.

VO2Max - Push yourself as fast as you can to get your heart rate up and keep it up for 5-10 minutes, then rest. This is the part that builds up your speed. After your V2OMax workout, you will notice that threshold pace is easier to keep up.

Swim - Push the front crawl sprint for two laps then rest until your heart rate comes back to resting, then repeat.

Bike - Hit the hills, the steep ones. Push to the top as fast as you can, then turn around and coast down. By the time you are back at the bottom, you should be ready to go back up.

Run - For this I go to a flat field and do ladders until I can’t breathe, then I rest for a while and do it again. Of course, this would also be another chance to hit some hills.

Anyway, here is the schedule:

Sunday

• SWIM - OFF

• BIKE - OFF

• RUN - OFF

Monday

• SWIM - Long and easy with technique work

• BIKE - Swim/Bike Transition, include some VO2Max work

• RUN - OFF

Tuesday

• SWIM - OFF

• BIKE - OFF

• RUN - VO2Max

Wednesday

• SWIM - Threshold

• BIKE - OFF

• RUN - OFF

Thursday

• SWIM - OFF

• BIKE - Threshold, include some Bike/Run transitions

• RUN - Easy

Friday

• SWIM - Long, include a VO2Max set

• BIKE - Long and easy

• RUN - OFF

Saturday

• SWIM - OFF

• BIKE - OFF

• RUN - Long, include some threshold work