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Coach Lois' training tips......

 
bulletSwimming- SPRING IS HERE!  JOIN A MASTERS SWIM GROUP.  WORK ON YOUR STROKE.  TRY 10 X 50YARDS W/30 SEC REST BETWEEN EACH.  (OR CALL LOIS FOR A PRIVATE LESSON>>>). 
bulletBiking- IT IS SPRING!  GIVE YOUR BIKE A TUNEUP AT YOUR FAV BIKE SHOP.  THEN HIT THE FOOTHILLS TRAIL OR RIDE OUT TO YELM...OR CALL A FRIEND TO RIDE A BIT LONGER EACH WEEK.
bulletRunning- WORK ON ENDURANCE, SO GO LONGER.  ENTER A 5K, THEN 10K, OR HALF MARATHON.  INTRODUCE SOME 'SPEED' WORK, SUCH A 5 X 100 YARD INCREASE IN PACE (FARTLEK).  EASY JOG 3 MINUTES BETWEEN EACH.  THEN GO TO TRACK AND TIME A 4 X 4- 'LAPS' WITH ONE LAP JOG BETWEEN....IT HELPS LEG TURNOVER.

                         

Lois' triathlon racing bike for 2010

2009 Ironman Finisher

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