FREE TRANSITION CLINIC be there!!!!

Hey Fits!

Just a reminder about the free triathlon transition clinic tomorrow at the Eagles Nest Shelter at Hoover Forest Preserve in Yorkville from 2-4 p.m. Once you've entered the Preserve cross the RR tracks and drive about .20 miles to the rear parking lot. You'll see us setting up at the shelter. 

Hoover Forest Preserve

11285 West Fox Road

Yorkville, IL 60560

Be sure to bring the following items:

Backpack to carry all of your gear or 5 gl bucket

Towel

Wetsuit (if you have one)

Swim cap

Goggles

Bike

Helmet

Bike shoes (if you ride with clipless pedals)

Sunglasses

Running belt (optional)

Baby powder (optional)

Running shoes

Hat or visor (if you wear these when you run

water bottles

energy gel (if you have spares on hand)

We have a couple of guest making the trip to Yorkville including Tom Schopf developer of MyWedgie hydration systems all the way from Ontario, Canada and Eric Ott from Geneva Running Outfitters. 

Hoping for a good turnout we have some swag and prizes on hand for our participants. 

Even if you're not a newbie this might be a great opportunity to learn some new tips including the flying mount! 

Hope to see A LOT of you there!

Cheers, 

Special K

WOW 3/26-4/1

Hi Fits!

Here's your WOW (group workouts might not be as plentiful this week, we have kids home on Spring Break)

Monday 3/26: @ 8 a.m. meet a Mike P's for an indoor ride (weather is supposed to be ick) and a 5 mi recovery run to follow, strength on your own.

Tuesday 3/27: @ 7:30 a.m. meet at the Vaughan for speed sets in the pool, 60 min recovery bike on your own. 

Wednesday 3/28: @ 8 a.m. for a swim then track workout at PHS @ 10 a.m.

Thursday 3/29: On your own.....maybe some yoga or foam rolling or strength....

Friday 3/30: @7:30 a.m. speed sets in the pool at the Vaughan then 50 min bike on your own. 

Saturday 3/31: @ 11 a.m. hill work at Harris Forest Preserve off 47 and 71 in Yorkville! Then make your way over to the FREE Misfits triathlon transition clinic at Hoover Forest Preserve at the Eagles Nest shelter. Be sure to bring all of your triathlon gear including bike clinic starts @ 2 p.m.

Sunday 4/1: Bike and run circuit. Meet Al at Big Rock Forest Preserve @9:30 a.m. NO FOOLING! Bring your mountain bike and running shoes. Strength on your own. Bring a bike lock if you have one.  

Also Dan E. wanted to let everyone know about a mountain bike event at Matthiessen State Park near Utica, IL May 6th. Email him if you're interested in the details, or visit the site. www.bikeiv.org/matthiessen_mountain_madness.html

PS, the color coding is to help those who are always asking what shifts we work. I'm red, Al is gold, black we're off together. 

Happy training!

SpecialK

WOW 3/19-3/25

Hi Fits!

Here's your WOW

Monday 3/19: @ 9 a.m. Meet at Mike P's Hoover Forest Preserve for an OUTDOOR 2hr road bike and a 5 mi recovery run. IF it's stormy out tomorrow morning bring trainers. 

Tuesday 3/20: Meet @ 5 for a 5 a.m. swim OR, if you're interested in making a short trek out to Mattiessen Forest Preserve in Utica for some mountain biking and trail running with Dan Eppard dan82374@aol.com @ 10 a.m. Directions: Off of I80 take exit 81, RT. 178 to Utica then 5 mi south on Rt 178

Wednesday 3/21: It wouldn't be Kristen's birthday without a kicka** workout! Meet @ 9 a.m. for a Swim at the Vaughan and a track workout to follow at PHS!

Thursday 3/22: Active recovery or rest day, on your own

Friday 3/23: Meet @ 5 for an early morning swim with K at the Vaughan, or @ 9 a.m. with Al followed by a 45 min recovery bike, may or may not be on your own. 

Saturday 3/24: @ 7 a.m. for a long swim and recovery ride

Sunday 3/25: @ 9 a.m. 2 hr tempo run meet at S.S. and a 45 min recovery swim @ noon. 

Happy trainining!!

Special K

triathlon transition clinic

Hey Fits!


M.E.C. is hosting a free triathlon transition clinic at Hoover Forest Preserve's Eagles Nest shelter in Yorkville off of Fox Road, Saturday 3/31 from 2-4 p.m. See below for details!

In this two-hour hands on clinic M.E.C.'s very own Al and Kristen Wade will demonstrate the essential elements of a good transition. What you'll need to bring: *Wetsuit, if you have one *Goggles *Towel *Bike *Helmet *Sunglasses *Bike shoes, if you have them *Hat/visor *Running shoes *Race belt, if you have it Please wear your tri top and bottoms to simulate an actual transition. If you don't own tri apparel comfortable running clothes are just fine!

WOW 3/12-3/18

Hi Fits!


The misfitsendurancecoach email wasn't cooperating in sending out the WOW's so I'll continue to mail them from here, post them to FB, twitter, post them on the group page and our blog.....

Theme of the week: SPEED!!!!!
Monday 3/12: @ 8:15 a.m. swim at the Vaughan, speed sets and a recovert bike on your own 60 min perhaps enjoy the AWESOME weather predicted this week!
Tuesday 3/13: @ 9 a.m. meet at Hoover FP off of Fox Road, Mike P's house for an indoor bike and recovery 5 mi run to follow on the trails.
Wednesday 3/14: @ 5 a.m. for a swim with K or meet Al @ 9 a.m. at the Vaughan for a swim and long track sprints (perhaps you can talk him into using an outdoor track 70 degrees today!!!)
Thursday 3/15: On your own / REST DAY
Friday 3/16: @ 9 a.m. swim speed sets and 50 min recovery bike on your own unless otherwise decided later.....
Saturday 3/17: WSS 20K (12.4 mi) meet at the Wades at 9:45 a.m. for the caravan up to Rockford. Race is at noon bring $20 unless otherwise registered. Those who wear an orange bandana get a 5m head start, those who wear a cowboy had and cowboy boots get a 10m headstart. AND for those who ran all 4, "WE FINALLY GET THAT DAMNED ORANGE SHIRT!!!!!!!!!!!!"
Sunday 3/18: @ 10 a.m. meet K at Big Rock FP for a mountain bike and run (runs are recovery) bikes are intervals.

Happy Training!
SpecialK

WOW 3/5-3/11

Hi Fits! 

Here's the WOW

Monday 3/5: meet @ 5 a.m. for an early morning swim w/ K or meet Al @ 9 a.m. at the Vaughan for a swim. 

Tuesday 3/6: meet at 7:30 a.m. (yeah, I know early) for the group ride at Mike P's at Hoover FP followed by a 45 min recovery run. 

Wednesday 3/7: meet @ 9 a.m. for a swim and track work at the Vaughan. 

Thursday 3/8: On your own 

Friday 3/9: meet @ 5 a.m. for an early morning swim w/ K or meet Al @ 9 a.m. for a swim and a trainer ride on your own. 

Saturday 3/10: meet @ 8 a.m for a swim and a 2 hr run at Silver Springs (run will meet around 11ish)

Sunday 3/11: Long indoor bike on your own. Throw in a movie or two!

Cheers, 

Special K

Also, be sure to join the Yahoo group.... I'm all of a sudden having MAJOR issues sending out the WOW to all of you. Yahoo thinks I'm a spammer.....