Kick off meeting scheduled for Jan 29, heart rate monitors for sale, the very fine day of Dan Benjamin, and the January training schedule
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Beyond Multi-Sport
 
 

The Soles Inspired Newsletter
December 2014
 
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2015 Kick Off Is Coming!!!

All new and returning athletes interested in training with us for the 2015 season are invited to our kick off information session 6:00 p.m. Thursday, January 29 at Trkac Running in Grass Valley.  Our race schedule and new schwag will be announced.  Please help spread the word.

 
 
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It's time to start riding!  

We are forming a group to begin riding at Real Wheels using the Computrainers.  Your own bike.  Their indoor trainer.  Wednesdays 4:00 p.m. starting soon. Email Coach Bees if you are interested in reserving a spot. 

Featured Article

This month's featured article comes from Slowtwitch.  Last year we spoke at length about supporting our sport through volunteering time when we are not racing, and always thanking volunteers that are around during your races.  Click the button below to read "The Very Fine Day of Dan Benjamin" and how one athlete took this idea a step further.  
Read More
 
 

Gear Up

Ready to up your game with a new heart rate monitor?  Trkac has the new Suunto Ambit (pictured below) or, if you are going to go big, Garmin just announced the new waterproof 920xt.
 
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Week 2, beginning January 12

  • Workout #1:  Run 20:00 + 2 sets each of body weight squat, single leg dead lift, and planks
  • Workout #2:  Bike at RealWheels or spin class
  • Workout #3:  Run 20:00 + 2 sets each of body weight squat, single leg dead lift, and planks
  • Workout #4:  20:00 Cardio of choice = anything you want as long as it makes you sweat.

 
 

Training Schedule

Our new schedule will be announced at the kick off information session.  Meanwhile, if you happen to have fallen off the program during the holidays, here is your new training plan to get back in action. Workouts can be completed in any order on any day.  

Week 1, beginning January 5

  • Workout #1:  Run 20:00 + 2 sets each of body weight squat, single leg dead lift, and planks
  • Workout #2:  Bike at RealWheels or spin class
  • Workout #3:  Run 20:00 + 2 sets each of body weight squat, single leg dead lift, and planks
  • Workout #4:  20:00 of something.  Anything.  

 

Week 3, beginning January 19

  • Workout #1:  Hill Run/Walk 20:00 (treadmill set on 6% or more) + 3 sets each of body weight squats, broad jumps, and lateral leg raises
  • Workout #2:  Bike at RealWheels or spin class
  • Workout #3:  Run 20:00 + 3 sets each of body weight squats, broad jumps, and lateral leg raises

Week 4, beginning January 26

  • Workout #1:  Hill Run/Walk 30:00 (treadmill set on 6% or more) + 3 sets each of jump squats, single leg dead lift, plank
  • Workout #2:  Bike at RealWheels or spin class
  • Workout #3:  Run 30:00 + 3 sets each of jump squats, single leg dead lift, plank
  • Workout #4:  20:00 cardio of choice. Do anything that sounds fun

 
 
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13405 Campbell Loop
Grass Valley, CA 95945
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