Tin Tri Class #1: T.T. and Run

Today was the first day of the Tinman Triathlon Training class with Coach Eric.

Turbo Trainers:
10' easy spin warm-up with a one-minute burst at the five minute mark.
Do the following sequence twice at the hardest gear you can hold at 100rpm:
30s hard, 30s easy - 5 times
1m hard, 1m easy - 3 times
1m30s hard, 1m30s easy - 1 time (for the second iteration, this was broken into 20s,20s,50s with the effort increasing at each time step and the final 50s being at all out effort).

Run 20-25m. Start off slow and increase the pace with last 6 minutes being race pace.

Weights:
10lb, triceps (standing, behind head)
5lb each hand. Palms down, slowly lift arms out to your sides until straight out. hold (10s?). Slowly lift overhead and hold. Slowly lower. Repeat with palms up, then one more with palms down.
5lb each hand. Biceps. 10 each arm.

Stretch