Trevor Kott

Trevor’s on top of the world!

Posted on 25. Jan, 2010 by admin.

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Curt climbs Kilimanjaro in Africa and represents Team Trevor at the top!! You’re awesome, Curt

Week 2 – Bike Ride

Posted on 23. Jan, 2010 by admin.

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attachments_2010_01_23
Bob, Peck, Amy and Jeff were the brave souls that risked the weather
conditions!
The rain held out and were able to enjoy a brisk morning ride.
It wasn’t bad once we warmed up.
The guys got in an hour and a half ride and ~24 miles on the road bikes.
Amy christened her new SPD shoes with this ride, and got used to the
“clicking out” of the pedal technique.

Hope to see more of Ya’ll next time!

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Team Trevor Workout – Week #1

Posted on 18. Jan, 2010 by admin.

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Who’s ready!?

Let’s get some strength training going!

If you don’t have a sports watch with a timer and lap counter, BUY ONE. (ex. Timex Ironman watch)

You’re going to need it to keep track of your workouts and see the progress you’ll make. Get at least a 30 lap version (Target ~$35.)

Adaptation Stage

Week 1 – 3

We are going to build a strength base and condition our bodies for the rigors of the swim/bike/run. We’ll get our bodies in motion and build some muscle.

Week 1- Jan 17-23 (LOW INTENSITY – able to talk complete sentences, not gasping for air)

Sun- 20 minutes of weight training

Mon-Run for time (3 levels) [1] run 5 min., then walk 1 min. x5 [2] run 8 min., then walk 1 min., x5 [3] run 10 min., then walk 1 min. x5

Tue-Swim for distance [1] 10×25yards [2] 10×50 yards [3] 15×50yards

Wed-Bike indoors or out [1] 20min [2] 30min [3] 45min

Thur-20min weight training

Fri-Swim for distance [1] 10×25yards [2] 10×50 yards [3] 15×50yards

Sat- Run for time (3 levels) [1] run 5 min., then walk 1 min. x5 [2] run 8 min., then walk 1 min., x5 [3] run 10 min., then walk 1 min. x5

It doesn’t have to be in this order, you just want to break up the disciplines so you aren’t doing the same thing 2 days in row.

Decide which level best fits your current abilities, it may be different for each discipline. If you get comfortable, bump up to the next level.

Remember, the first week is just getting your body in motion and strengthening the tendons/muscles you’ll be using. Don’t push it too hard this should be an easy week!