T3 Team Apparel

This is what our team apparel design looks like. Our team order has been placed and we should get the apparel back in January or February.

If you would just like a regular white dry-wick shirt with our new logo. I will be placing that order the first week of January.

FYI - we have over 50 people racing at St. Anthony's from the Tri Team. How cool would that be if everyone was in the same gear? For those of you that aren't actually racing, we thought it would be fun to have a team tailgate after the race. More to come in the new year.

Tri Team Sponsors

Carrollwood Bicycle Emporium - http://www.cbebikes.com/

ISM Saddles - http://www.ismseat.com/

Westchase Esthetic Family Dentistry - Juliet Bulnes - http://www.westchasedentists.com/

Importance of Nutrition

In addition to your training and equipment, your nutrition is a very important factor contributing to your overall performance. When thinking about nutrition, there are many aspects to consider:

• Vitamins & minerals
• Supplements
• Pre-training/pre-race foods
• Nutrition during race (gels, etc)
  
• Protein
• Recovery eating
• Hydration

What have you found to work well for you?
What products have you found to be good or bad?
Share your nutrition secrets with us.

Comment to this post with your thoughts. To post your comments, click on the word "comments" below, it's that easy.

Tri-Club Update 12-8-08

All of the samples have been sent back to Squadra, so you can no longer try things on; however, our order is not finalized (since our design is not finalized), so if you would still like to place an order, or change a size, let me know asap. Once the order is finalized, it should take about 6 weeks to get everything printed and delivered; however, I would suspect that holidays would delay that. So, let's plan on picking things up in February (hopefully sooner) and taking a team picture. I'll keep you posted on the details. Let me know a day/time that might work best. I was thinking maybe a Saturday afternoon. The more people that can come, the better.

Also, for those of you that would just like a dry-wick shirt - last year's design, with the new team name and tag line - you can still place that order. Just tell me what you want and I'll make sure it gets ordered. This is a great quality, loose fitting shirt - not the same one we ordered our first year. Prices are below . . .
-Short-Sleeve Shirt - $18
-Sleeveless Shirt - $17
-Longsleeve Shirt - $20

Let me know if you got into St. Anthony's. I know I'm missing several of you, so let me know if you're doing it.

Pool Schedule

The YMCA Pool hours have changed for Dec 1 through Jan 30. Here's the schedule . . .

Bob Sierra YMCA Pool

Monday-Thursday 6am-9:00pm

Friday 5:30am-8:45pm

Saturday 7am-6pm

Sunday Noon-6pm

Youth and Family Center Pools (pool will be closed Dec 20-Jan 4)

Lap Swim, Free Swim, & Slides Play Park

Monday-Friday 5pm-8pm Closed until March 7, 2009

Saturday-Sunday Closed

Masters Swim:

Monday, Wednesday & Friday 6:30pm-8pm (YFC)

Tuesday and Thursday 5:30am-7am (Bob Sierra)

If you can't make it to a Masters program, below are some workouts that you can do on your own . . .

Swim A:

300 Warm-Up
6 x 50, 10 sec rest - drills/technique
3 x 400, 1 min rest
200 Cool Down
= 2000 yards

Swim B:

200 SKPS (swim, kick, pull, swim)

8 x 50, 10 sec rest - drills/technique
15 x 100 tempo, 15 sec rest
200 Pull; 100 cool down

= 3000 yards

Swim C:

400 Warm-Up - at least 200 of drills/technique
10 x 50, 10 sec rest breathe every 5th stroke
4 x 600 tempo, 1 min rest
200 cool down
= 3500 yards

Swim D:

100 Warm-up
200 Pull; 200 Kick
10 x 50, 10 sec rest - drills/technique
8 x 200 FAST, 30 sec rest
8 x 25 Sprints, max of 2 breaths; 15 sec rest
200 cool down
= 3000 yards

Swim E:

200 Warm-Up
10 x 50 kicking with fins - all out, 5 sec rest
10 x 150 (50 sprint, 50 easy, 50 sprint), 15 sec rest
100 EZ
4 x 50 Under/Over, 30 sec rest
200 cool down
= 2700

Swim F:

500 Warm-Up
10 x 50 FAST, 15 sec rest
4 x 500 Tempo (pull 1st & 3rd), 1 min rest
200 cool down
= 3200 yards