Sacramento Triathlon Club || Workouts

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Weekly Workouts

* If anyone who has a workout they would like to open for STC members, please contact the STC Workout Coordinator.

* Unless otherwise stated, STC workout leaders are not sports/exercise/fitness/health professionals, coaches, trainers, experts, or certified specialists.

* STC workouts posted on this website are open to the public (non-STC members). Non-STC members are invited to participate in the posted workout upon signing STC's Liability Waiver for the workout leader.


	Sundays 8:00 a.m. Run workout Endurance run workouts starting from the Bicycles Plus parking lot (Folsom Light Rail Station) at 8:00 am. Run for about 1.5-2 hours on the trail around Lake Natoma or up to Beale's Point (and beyond). Occasionally we will take the Light Rail to Sunrise (or further) and run back to Folsom. Average pace at 9-10+ minutes/mile, so runners of all paces (and distances) welcome. For more info contact Mark Poole at (916) 791-1242 or mpoole@unlimited.net . NOTE: This workout will continue until December.. Noon - Swim workout FIRST SUNDAY OF THE MONTH ONLY. Casual swim at the Folsom Aquatic Center on 1300 Riley Street in Folsom. There is a fee to swim at the Folsom Aquatic Center , so click here for details I'll be swimming from 2000 to 4000 yards and I'll include some long sets, timed sets, pulling or kicking drills. Please RSVP by E-mail Mike Condon at mike_condon@sbcglobal.net. if you plan on showing up!

Mondays

You've trained hard all weekend, so do some light weights, stretching or yoga. Better yet, just take a rest day for a change!

Tuesdays

6:10 a.m. Running workout

Kathryn "KC" Caucci - Sacramento (CSUS - Guy West Bridge )
3-5 mile Run (set your own distance and pace) on the American
River Bike Trail with me & my dog. Meet on the West Side of Guy West Bridge. I run short at moderate pace (usually 8:20 to 8:40 minutes/mile)
Hard rain cancels this run.
Must RSVP to participate. Please RSVP by contacting KC @ 916.595.3467 or clarokc@yahoo.com .

6 p.m. Bike/Run brick
At McKinley Park. Meet at the water fountain near the tennis courts for a group ride on the river trail followed by a run around the 1-mile park course. Choose your own distance and pace. Contact Jim Peterson at apeterso@arb.ca.gov for details..

Wednesdays

6:00 p.m. Swim/run workout
At Lake Natomas (Second entrance north of freeway on Hazel Avenue, at the light). STC meets by the picnic tables on the beach behind the new Aquatic Center. There are rough distance markers at 600, 800 and 1000 meters. Swimming to the island is 2,200 meters round trip. Get a virtual temperature update here. Look for the American River, Hazel Avenue bridge listing. A short, optional run follows.


	Thursdays 6:00 p.m. Swim workout Johnson Ranch Racquet Club Members: Stacie Marzolf will be providing a workout Thursdays & Sundays @ 6:00pm Feb. through April. Contact: sjkesler@yahoo.com (preferred) or 223-9042. If you are not a Johnson Ranch member there will be a guest fee. Please let me know ahead of time if you will be swimming so I can give your name to the front desk. 6:15 p.m. Run workout A 30-45 minutes run around the park. Meet at the water fountain behind the tennis courts at 33rd and Park Way. Contact Frank Mantong at frank95758@gmail.com

Fridays

Post your regular Friday workout here!
If you would like to lead a regular Friday workout (no, 12 oz arm curls at the Powerhouse Pub don't count), please contact the STC Editor.

Saturdays

8 a.m.Swimming workout

Kathryn "KC" Caucci - Sacramento (24 Hour Fitness at Fulton & Hurley)
40 to 60 minute Freestyle Swim (set your own distance and pace)in the gym's indoor pool (heated, saltwater).
Free to Club Members, or you can print out a 2 week free guest pass from their website (www.24hourfitness.com) if you are considering joining.
Otherwise, they charge a fee for daily use. Meet in front Lobby.
Typical workout: 10-15 minute warm up, 30 minutes drills (fins, paddles, single-arm, kicking, breathing or speed), 5-10 minute cool down
Lane-sharing typically necessary.
Must RSVP to participate. Please RSVP by contacting KC @ 916.595.3467 or clarokc@yahoo.com .

Morning rides
The Sacramento Wheelmen, Folsom Peleton Cycling Group and Ophir Milan host all levels of rides every Saturday. Varying routes, distances and difficulties.

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