Waking a bit early, we all gathered to ride the the full Half Iron course or just complete one loop.   Around the 30 mile mark on the course is a slow climb, which is exactly one mile long.  The ride had SAG support so everyone got ice cold water.  We had 9 riders take on the course today listing from left to right starting at the bottom:  Denise, Martha, Walt, Lee, Uno, Kim, Teresa, Matt and Chris.  The pic above is only 5min into the ride. 

Everyone got in some good training this weekend, and we look foward to doing this again.  Everyone should experience a training vacation.

 

It was a true multisport day on Saturday with swiming, biking, and running.  In the early morning hours the first group (Anna, Emily, Louise, Lesley) left for a 100 mile ride in the hills of Arkadelphia and Hot Springs, another group ran 14 miles, up and down the hills, and through a valley.  I heard the 100 mile ride got pretty hot, and the group had to stop and ask for some water at a local's house.   Lesson to learn, ....always be prepared to stop and ask for fluids.   I've had to do this on ocassion when I just ride to see what's down some roads and have ran out of water at least twice.  Each time, the homeowner was gracious and let me use the hose to fill up with water.   I even got a glass of sweet ice tea once.

Susan road with the 100 mile group and then met up with a group of Triathletes from Little Rock riding the Degray Half Iron course. Craig and Mike C. road the Half Iron course and then ran an hour after the ride.  Lots of heat this weekend.  During the afternoon the asphalt was so you could not stand in one spot with bare feet.  

The early morning runners (Denise, Martha, Chris, Matt) finished up the run and then went to the Swim Clinic which was held in a Waterpark.  All the campers got to enjoy the water slides after the pool part of the clinic was complete.

Later during the day, the second part of the clinic was held at the Lake Degray Spillway.  We had bouys placed in the water and did several drills swimming out to the bouys and making the turn, and I got a pretty sweet sunburn on my forehead.   I also swam the fly on a couple of the drills.  :)

During the day we discovered there was a 5K (Dam Night Run) this night at the spillway. We refueled, put on our running gear and headed down to the spillway to sign up, get our t-shirts and ride a flatbed trailer 5K up the road to wait and run back down.

Craig

Don't forget that every Monday and Wednesday evening from 6-7pm we have "free" coached swim workouts for Sunrise Members. They are held at Southside Swim Club in the 50 meter pool. There is also an indoor 25 yard pool that is available when the weather does not cooperate. All levels are welcome. Come take advantage of one of the many perks to being a Sunrise member.

Let me know if you have any questions. 

Martha

Hello Members,

So far I have heard from about 15 of you expressing interest in the DeGray training "camp" weekend scheduled for July 26th-27th. We have just found out about an incredible open water opportunity going on that same weekend in Arkansas. DLT Multisport (DeGray race management) is sponsoring a pool and open water clinic on that Saturday. The details are listed below.

The officers have decided to change the schedule a bit to include this clinic. The plan is to swim and run on Saturday, then bike long Sunday morning with a brick run after. Even if you only attend the open water portion, it will be quite beneficial.

As mentioned before, USAT has granted us a $1,000 scholarship to use towards this camp therefore we will pay the $25 clinic fee for the first 15 people that are attending camp and want to go to the clinic as well.

LET ME KNOW ASAP TO RESERVE YOUR SPOT IN THE CLINC

This week at Scooters 

Mack Evans will share some of his thoughts and experiences and Denise Cook will distribute a handout on nutrition needs.

Please join us at Scooter's Bike Shop on Shreveport Barksdale Hwy, at 6:30 PM, Monday, July 14th.

Food and drinks will be provided.

Jonnene Moore, Shreveport Bike Club President