Hey KP Team,

Just wanted to give you all a quick recap on the first couple weeks of KP Training 2009! We have already had some great workouts and many folks are looking fit and trim, even after some good down time in the off-season. The focus of the early base building phase of the training is on form and efficiency and building an aerobic base. Most workouts in this early phase should be at a comfortable aerobic, up to endurance pace. The higher intensity will come, but should not be the focus now. Everyone is coming into the year at different ability levels, so pick the group that is best suited to your current form.

Our first couple of Tuesday night "Brick" workouts have gone very well. The trainer can be boring on your own, but can be fun in a group. The "Spin-ups" and one leg efforts work on a nice, efficient pedal stroke. Higher cadence is key in the early season training. (If you don't have a cadence meter on your bike computer, go get one). The quick transition to running is very specific to triathlon and is great training for every triathlete, from Sprint to Ironman. Running off the bike is one of the toughest things we do as triathletes, so working on this specific thing is key to improvement. We have been lucky with the weather so far and will finish with stretching and Core on the track when possible.

The Noon rides have been going well too! The K1 Wednesday ride is off to a great start this year. After last weeks controversial finish in the Green Jersey Sprint, this weeks Green Jersey Winner went to Johnny Cerrito! Johnny is showing some great early season form. The Friday ride has gotten off to a good start too. Come on out if you want a nice recovery spin on Friday's!

The weekend workouts have been great! Everyone is already in pretty good form, considering it is only January! The swim workouts are a bit crowded, but there is no lack of enthusiasm. Now is the time to work on stroke mechanics, so be sure to focus on the drills. If you need some work on your stroke, be sure and ask Coach Pete to give you a few pointers for YOUR stroke. The bike rides have gone great, with the K1 Group doing there thing and the K2 Group building up some great base miles. This coming weekend we will go a little longer, if the weather permits. Next week and weekend is a recovery week. Many of the KP Team will be running the SF 1/2 Marathon on Super Bowl Sunday, Feb.1st!

Keep up the great work everyone! The season has just begun and you are ALL looking great! The results will come with hard work and consistency, so keep it up!

See you this weekend!
Coach Pete + Sharoo