Thursday, December 30, 2010

Workout of the Week 12/29/2010

Well we've shared a swim, bike, and run workout thus far.  And seeing as many of us are triathletes one of the most crucial parts of training are those brick sessions.  You may have a killer bike split in a race, but if you fall apart on the run was that effort on the bike correct?  Since we are in December/January the following aerobic workout is a great way to mix things up.  (this should probably be done indoors with a trainer and treadmill, at the gym with a bike and treadmill...but if you prefer take to the streets, just be careful!)  Make sure you're prepared for this workout...having your bike set up, treadmill set up, running shoes ready, water ready...you get the picture.

Bike - 30 minutes
  • 10 minutes warm up in a comfortable gear
  • Each 5 minutes after your initial warm up increase the effort by going to a smaller cog on the cassette.  (if you train with power add between 5-10 watts every 5 minutes)
  • Continue to "drop" a gear until your 30 minutes are up, and QUICKLY transition to your running shoes.
Run - 20 minutes
  • Take this run out hard, your legs should be warmed up, and in a race aren't you going to run hard?
  • Stay with the pace, and if you're heart rate calms down where you want to increase your pace go for it.
  • The key here is that you're running within seconds of getting off of your bike.  A transition of less than a minute would be ideal here!
  • Now that your 20 minutes is up, get those running shoes off and right back to your bike.
Bike - 20 minutes
  • To start back on the bike your heart rate should be elevated, keep it there by putting in a perceived effort of around 8 (on a scale to 10). 
  • After 10 minutes at that level start to slowly cool down until the 20 minutes is up.
This workout should help you get more used to running off of the bike, and is a great way to keep that aerobic work going.  Have a happy and safe New Year and we can't wait to see everyone have an amazing 2011!!  Remember if you have a favorite workout keep sending them on in.

Wednesday, December 22, 2010

Workout of the Week 12/22

How about a swim workout? In my opinion this set goes by quick with the most difficult part being keeping track of the times in your head.

To start chose an interval that you can just make with 2 or 3 seconds rest for 25 yards. You will gain rest progressively as you add distance while still maintaining the original interval from the 25 at the start.

For the example below we will say 20 seconds allows you to complete 25 yards with 3 seconds rest. Just add in your time and give it a try.

25 on :20 seconds
50 on :40 seconds
75 on :60 seconds
100 on :80 seconds
125 on :100 seconds
150 on :120 seconds
175 on :140 seconds
200 on :160 seconds
225 on :180 seconds
250 on :200 seconds
250 on :200 seconds
225 on :180 seconds
200 on :160 seconds
175 on :140 seconds
150 on :120 seconds
125 on :100 seconds
100 on :80 seconds
75 on :60 seconds
50 on :40 seconds
25 on :20 seconds

The total distance for this as a main set would be 2750, you can add or subtract to meet the distance you are comfortable with. Give it a try, it is a bit challenging but goes quick.

Happy Holidays and looking forward to another great year from all the Endure It! athletes.

Tuesday, December 21, 2010

2011 Endure It! 2-Person Indoor Team Time Trial



Race #1 - Sunday February 6
Course: 12.48 miles. Mostly flat, with a couple rolling hills
Register Here

Race #2 - Sunday March 27
Course: 12.48 miles. Mostly flat, with a couple rolling hills (exact same course as Race #1)
Register Here

*The 3 Fastest Mens’ Teams will earn: $60 / $40 / $20
*The 3 Fastest Women’s Teams will earn: $60 / $40 / $20
*A New Course Record will earn: $100 and free entry to the March 27 race

All-Time Results Page

This Winter, back by popular demand, is Endure It’s unique team time trial series. The 5th annual race series features our custom TTT course, available exclusively at Endure It! this series is the only one of it’s kind. This is the same course as the previous 4 years. Find a partner for this tactical 2-person race of truth.

Teams of 2 will push off in a head to head showdown versus rival teams; and ultimately, the clock. Races will start in waves every hour, 4 teams to each wave. Drafting among teammates is enabled making for a strategic and tactical plan of attack... Literally!

The First wave will begin promptly at 7am. In order to stay on schedule 10 minutes will be allotted for warm up on the Computrainers prior to your race. However there is plenty of space, bring your own trainer if you desire a longer warm up. Tip: If you’re unfamiliar with drafting process on the Computrainer software, plan to arrive early enough as to view the prior race.

If you have been a frequent rider in this season’s CT classes you already know your threshold wattage. In the past, the most successful pairings are those who have a similar threshold numbers. If you are in need of a partner contact Dan (daniel.dziubski@gmail.com) he will play matchmaker.

Thursday, December 16, 2010

Favorite Workout of the Week 12/16

Here is another fun running workout! Probably easiest done on a treadmill but could still be done outdoors.

Run 60 minutes
20 minute warm-up
5 minutes @ 10 K Pace/5 minutes easy
5 minutes @ 5K Pace/5 minutes easy
5 minutes @ Sub 5K Pace/5 minutes easy
10 Minute Cool

Enjoy and hope to see everyone tonight at Quigleys for the annual Endure It! holiday party!

Thursday, December 9, 2010

Favorite Workout of the Week

As the Computrainer classes are in full swing at both the Naperville and Willowbrook stores here is one of my favorite sets from the last year.

The set below may look easy but when you add in the middle 30 minutes it is a bit more challenging then it may appear.

15 Min Warm Up
7 Min @ 70%
3 Min RI
8 Min @ 80%
2 Min RI
9 Min @ 90%
1 Min RI
10 Min @ Threshold
1 Min RI
9 Min @ 90%
2 Min RI
8 Min @ 80%
3 Min RI
7 Min @ 70%
Cool Down

Thursday, December 2, 2010

Club Members Favorite Workouts

Ok, Ok I know this blog has been in hibernation more or less for the last few months but we have an idea that will change that!

We want to help you make it through the winter but give your workouts a new twist to keep things fresh. Starting today and at least once a week for the next couple of months we will be posting our club members favorite triathlon related workouts. This will be anything swim, bike or run related.

The first one is brought to you today by Michele Ahlman!

Running:

High intensity intervals on the treadmill, this is a very short but intense workout.
5-10 min warm up- seriously slow. Just getting the muscles warm
Jump off and increase the speed to 12 (whatever speed you feel conmfortable but challenged).
Jump on and run for 20 seconds
Jump off for 10 seconds. No more & no less
Do this as many times as you can handle.
15 min cool down

If you have your own favorite workout leave it in the comments and we will make sure to add it to the list.

Monday, August 30, 2010

Computrainer Season is Near!!

Welcome to Endure it! Computrainer Season 2010/11

The Endure It! indoor computrainer classes will begin October 18th. The schedule for class sign up will not show up on the web calendar until then. As always, our goal is to provide the best program, value, and flexibility. Endure It! has a deep understanding on how to improve beginners to professional athletes in a convenient non intimidating atmosphere. Please join us this year and you will reach new and unrivaled fitness heights for 2011!


endure it! trailer from SimplyConnected on Vimeo.


Naperville Schedule (504 West 5th Ave.)

Monday: 10:15am

Tuesday: 5:30am and 6:45pm

Wednesday: 5:30am, 10:15am, 6:30pm and introducing!! 6:30pm core/strength/stretch with Kate!

Thursday: 5:30am

Friday: 5:30am and 10:15am

Saturday: 6:00am, 8:00am, 10:00am
               **core/strength/stretch with Kate will follow the 6:00am and 8:00am sessions

Sunday: 7:00am *NEW endurance course ride


Willowbrook Schedule (20 West 75th Street)

Tuesday: 5:30am, 10:15am and 6:30pm

Thursday: 5:30am and 10:15am

Saturday: 6:00am and 8:00am
               **core/strength/stretch will follow the 6:00am and 8:00am class

Sunday: 7:00am *NEW endurance course ride

**new classes will be added as demand shows**

Computrainer Class Details:
-Sessions last about one hour
-Sunday may be up to two hours
-Both Willowbrook and Naperville have access to excellent transition running
-Classses are professionally run by experienced cycling and triathlete coaches
-The classes are a system of building blocks designed to strategically pace you throughout the off-season
-For best results please attend 2-3 sessions per week and start in October as to not miss important steps
-Testing will be provided to track improvement and development (aerobic threshold power)
-No two classes are the same, HOWEVER they may provide the same training stimulus

Pricing Options

- A puchcard with 12 sessions is $160 or $145 for active Endure It! club members
- A single punch is taken for each computrainer class and each core/strength/stretch

MAP (Monthly Advantage Program)

$160 per month or $145 for active club members

Map includes
-Access to the calendar prior to punchcard customers for priority scheduling
-Up to three CT sessions per week of your choice and unlimited core/strength/stretch
**NEW for MAP ONLY this year
-Free bike storage! at either Naperville or Willowbrook! (one bike per customer at a time)
-Access to free (power tap,SRM, Quarq) workshops

Introducing New... DEAN'S LIST!

$210 per month
-Includes all MAP benefits
-Bike will be PRE set up prior to athletes arrival with bike ready to ride (calibrated, tires pumped, towel secured)
-Trainer tires pulled on and off at start and end of season
-Includes full pro tune up each month (November through April)

Friday, July 30, 2010

Introducing The Endure It Jacket (Pre-Order Only)

Looking for a fall running jacket with the same design as your smooth Endure It kit or just something to wear on those chilly mornings while setting up transition? Well we have got you covered. We will be placing an order for the Sugoi CK10 Ready Jacket with the same custom design as the Endure It tri kit.



To insure that we have them available in the size you want we are going to do a pre-order only. The cost is $90 + tax, just swing by the Naperville or Willowbrook store before August 15th and pre-order the size you would like. We will be submitting the order Monday, August 16th which will hopefully have them available by the end of September.



The design is below and more information is available on the Sugoi website at http://custom.sugoi.com/usa/eng/Products/Custom/Run/Details/1226-CCK10-CK10-Ready-Jacket




If you have any questions please shoot me an email at Chad.Beert@gmail.com

Thursday, July 22, 2010

Endure It's Newest Ride

You can't tell me this bike wouldn't help your bike split...


...and if it doesn't at least you'll look fast.  Add a "Hetti Custom Mount" and you're ready to roll!

Tuesday, April 20, 2010

Willowbrook Group Ride - Saturday @ 7:30 a.m.

Join us for the first group ride out of Endure It Willowbrook on Saturday morning. The ride will start at 7:30 a.m. and will leave from the parking lot of the store. This will be a no drop ride covering around 25 miles. All riders and ability levels are welcome. Hope to see you there!

Tuesday, March 9, 2010

Camp Review by Michael Lovato (from XTri.com)

Original post from XTri.com is here

Ever since the early days of our youth, the word camp has undoubtedly brought about visions of sitting around the campfire, of telling stories, of eating great food, and of doing memorable and fun things. Summer camp was always a time to escape the realities of being a kid: of having to do your summer chores or your summer job, and even your summer games or your summer fun. Mowing the lawn and throwing the morning paper were no longer of any concern to the eager camper. Being at camp was all that mattered. And being at camp was priceless.

As we age—and as responsibilities change from paper routes to real jobs—we tend to lose contact with the essence of camp life. We tend to get stuck in the ruts of the real world: of work and family and business. And we tend to lose sight of how fun it can be to escape reality for one week, and to rekindle the fun of just being at camp.

This week a group of individuals from Illinois, Georgia, Idaho and Colorado all gathered in the Santa Ynez valley of California to relive the glory days of camp, and to complete an epic week of training with Endure It’s version of the Solvang Triathlon Camps.
We started our week with great ambition: we would ride every day; we’d run and swim when our bodies would allow; we’d taste from the local wineries; we’d sample the local fare (some of us more than others!); we’d smile, we’d whine (only a bit), we’d sweat, we’d cough; and throughout the whole experience, we’d laugh.

Nearing the end of the week long camp, we can say that we’re earning a solid A+ for our efforts toward the goal.

To share the entire list of accomplishments and feats, of jokes and stories, of recipes and varietals, we’d run the risk of bragging. So rather than go that route, we chose instead to summarize our camp with this short list of highlights (with a few dim lowlights as well!).

• On Monday we did our best to slowly cover the Tour of California Time Trial course; but to challenge ourselves we rode it in reverse direction. Breakaways were chased down, and smack talk was at its peak. Nobody fell down.

• On Tuesday we chose to split the group in two. The riding had begun, but not all of us wanted to trash our legs until later in the week. Group 1 saw Arne of Idaho bridge every gap that opened on the Harris Grade ascent. While Group 2 enjoyed a leisurely stroll through Drum Canyon, culminating mid-ride with our only fallen rider of the week. We all shed a tear for Ron Good’s torn and tattered—but matching—vest. (He is OK now.)

• Wednesday’s ride was to be the marquis route of the camp. The beauty of the Jalama Beach ride is only surpassed by its relentless and challenging hills. Oh Jalama, why do you tempt us with your World Famous Cheeseburger? Do you not know we must climb up and out of this beach paradise on our bicycles, or that mustard and ketchup do not sit well with churning quads and cranks?

• By mid-week it became evident that our legs needed a break; however, our avoidance of any quality core work or gym sessions was wearing on a few campers’ psyches. Thankfully the campfire was hot; the campfire was large. And the campfire stories were just hilarious enough to keep our abs working hard enough to merit logging the storytelling hour as a training session. (Note: most folks’ abs are still sore from the “used car—poop” story.)

• Thursday’s highlight was arguably the trip to Solvang Town for a hot and toasty breakfast on the square. Most athletes’ greatest struggle was to choose between eggs and waffles and French toast. Everyone was a winner then. Later on, the day’s greatest test was to remain in the small chain ring, for this day was to be purely used as a recovery spin.

While “spinning” does not often enter into some of our crew’s vocabulary, there were no major violations on the day. The 1st Endurance rider of the day was Barry, who cleverly acknowledged that turning around and cutting the ride short was the best way to nail his recovery that day. Well done, Barry!

• Then Friday came. It came with the promise of sunshine and blue skies. It came with the promise of challenge, sprinkled with a bit of pain. It came with trepidation, wonder, and fear. It came with respect. It came with the FIG! Our goal was to summit Mt. Figueroa, a 9.3-mile climb with an average grade of 9%. However, to get the climb started, we had to first clear the 22% pitch within its first quarter mile. Ouch was the word most often muttered, but it was hard to hear it over the din of our huffing and puffing. Reaching the top and reaping the reward of expansive views and burning lungs was well worth the pain we felt. We’ll be back.

And now we turn to our final days of camp. Tomorrow’s miles are to be easy and slow; we hope to continue with our story telling and joke sharing; we plan to continue our laughter, and above all, we plan to drink fine wine, to eat more delicious food; and we aim to dance until our sore legs can move no more.

And when it’s all said and done, we hope to have a much fresher and clearer memory of camp life. And we hope to remember our time quite fondly all year long, right up to the day we return for the 2011 Solvang Triathlon Camp. Do come join us!

-Michael Lovato