Pants Off Racing

Auburn Triathlon – World’s Toughest Half-Ironman (Olympic & Sprint distance events also offered)

Overview:  This point to point race takes place in late May in the Northern California town of Auburn.  Located in the Sierra foothills this race offers a very challenging course.  Although it is a small race, it is still very well organized and it definitely lives up to its name as the “World’s Toughest Half.” This race is recommended for experienced triathletes who want a challenging but laid back race.  Not recommended for those new to the sport or those merely interested in clocking a PR.

Swim: The swim takes place in beautiful Folsom Lake.  In 2009 the water temperature was in the low 70’s, perfect for the race.  New for 2009 there was a mandatory 10 minute warm up period in the water prior to the start.  This was in an effort to minimize the risks associated with the sudden shock of cold water which has been linked to some recent deaths in triathlon.  The start is a mass start from the rattlesnake bar boat ramp and swimmers can choose to start in the water itself or the on the ramp (depending on how near the front they want to be).  Swimmers head straight out and then to the right to the first buoy proceeding in a counterclockwise diamond around the lake.  There are buoys at each turn, which are clearly visible throughout the swim.  Upon completing the swim, athletes head up the boat ramp and into T1.

Bike: With over 6000 feet of net elevation gain, this is one of the toughest bike courses around.  The hills start right away, and don’t seem to let up for the whole race.  There are many challenging climbs and some technical descents on narrow curvy roads.  Leave the tri bikes at home and go with a road bike with clip on aero-bars.  The course is somewhat confusing, with many turns, so pay attention to avoid getting lost, or better yet map out the course prior to the race.  The course is open to traffic, and although police direct cars at major intersections, riders must use extreme caution.  In addition, the route takes riders across a few railroad crossings and in previous years some rather long trains have halted riders at the crossings.  At times these aspects can almost make a rider forget they are even in a race.

Run:  Most of the run takes place through a state park on trails, dirt and gravel roads although there are a few sections on pavement.  The course has plenty of great scenery to keep runners occupied, and it is even pretty shady for the most part.  However, like the bike it also features many hills.  It is a two loop course giving runners the opportunity to know what to expect on the second loop.  There are plenty of aid stations along the run that provide great race support and motivation.

Logistics:  Area hotels are all reasonably priced and in good condition, there are also options for camping in the area.  There aren’t many restaurants in town, but the race website lists some good dinning options.  Plan on getting to Auburn with enough time the day before the race to map out the locations for the start and T2.  It is also recommended that racers at least drive some portions of the bike course to get familiar with it.  This is a point to point race so participants need to stage their run gear at T2 the night before the race.  In addition, there is no parking at T1 on race day and athletes ride their bikes from T2/Finish to T1/Start.  It’s mainly down hill and a short 20 minute ride, but pack accordingly so that everything can fit easily int

Pants Off Racing is your reason to exercise, get in shape, travel, and hang out with your friends that you don’t see enough. POR is here to promote a healthy, fun, and different way to spend your time. POR’s goal is to encourage everyone to do something that they may never do on their own. Basically, POR is here to make your training more enjoyable and help you push yourself mentally and physically in a friendly environment.

We like to travel, race, and have a good time. In no way is this a “serious” racing team. POR is more or less just a good way to keep in touch with everyone who even remotely enjoys running, biking, swimming…or whatever it is that you like to do. For some reason we get some sort of gratification from running, biking, and swimming everyday.

POR will be providing training schedules, race information, personal updates, travel plans, pictures, and classic stories. This team isn’t a complete joke…we do get down to business when we need to, and our main objective is to get more people involved. The good thing about this group is that it doesn’t take any special talent or ability, just a little mental toughness at times.

#1: 30 in 30

• Run 30 minutes in 30 consecutive days. It is very important not to skip a day. This program is for any runner, but beginners will benefit the most. Start with 15, 20, or 25 minutes and work your way up to 30 minutes if you have to

Swimming 101: Great article for beginner swimmers

#1:

• 100, 200, 300, 400, 500, 500, 400, 300, 200, 100
• Take 15 seconds between each swim and keep them all similar pace
• Don’t fade!

#2:

• 5 x 50 warm up
• 10 x 100
• Pull 500
• 10 x 100
• 5 x 50 cool down

#3:

• 5 x 100
• 5 x 200
• 5 x 100
• 5 x 100
• 200; build so you get faster each 50
• 5 x 50 cool down

#4:

• 500 warm up
• 4 x 500; swim at every 10 minutes and get faster each 500
• 500 cool down

#1.

• 15 minute warm up
• 5 x 5 minutes at quick pace with 1 minute recovery between
• 15 minutes in low cadence (hard gear). Put in big gear and add some tension and get into your aerobars and pedal slowly. It should feel like your brakes are on
• 5 x 2 minutes spin fast with 30 seconds easy spin between. Spin pretty quick, but not like a madman – find a groove.
• 10 minute easy spin cool down

#2.

• 10 minute warm up
• 5 minute spin fast
• 5 minute big gear
• 5 minute spin fast
• 10 minute big gear
• 5 minute spin fast
• 15 minute big gear
• 5 minute spin fast
• 10 minute cool down

#3.

• 15 minute warm up
• 30 minutes at fastest pace you can without killing yourself
• 15 minute cool down

#4.

• 10 minute warm up
• 5 minute spin fast
• 5 minute big gear
• 5 minute stand up
• 5 minute cruise
• Repeat these as many times (4) as you would like
• 10 minute cool down

“Anyone who has put in the miles knows how good running feels once its stop feeling bad.”

Okay, the workouts we have listed are a little intense for anyone, especially if you actually have a real job and live in the real world. So for Drew Tuckett and the rest of the working world, here are some running plans for any type of runner who may be planning on running a 5-k, 10-k, half-marathong, or marathong sometime in the future. Good luck!

Newbies: Those just starting out

• The Perfect 10 (5-k and 10-k)
• The Perfect 10 Half-Marathon
  
• The Perfect 10 Marathon
  

Seasoned Runners: Experienced Runner

• The Perfect 10 (5-k and 10-k)
  
• The Perfect 10 Half-Marathon
  
• The Perfect 10 Marathon
  

Hard-Core Runners: Most ambitious

• The Perfect 10 (5-k and 10-k)
  
• The Perfect 10 Half-Marathon
  
• The Perfect 10 Marathon
  

Top Tips For The Long Distance Runner

3 key sessions per week:

#1. Long Run

• Start around 10 miles and add about 2 miles per week
• Pickups – Run 5 miles regular pace and then do 2 x 1 mile with 1 mile in between at regular pace. (i.e. Mile 6 you would run slighly faster than your target pace. The mile in between should be slightly slower than your target pace.)
• Only run “faster” at the end of your runs; you want to feel good after your runs, not “wasted.”
• STRETCH!!

#2. Track Workouts

#3. Hills

• Builds strength and makes you faster on the flats
• The hill should be moderately steep but not crazy steep
• Standard – do 3 miles for a warm-up, hill workout, then 2-3 mile cool down

For those of us who are coming off a month long christmas feast, senior month, or just forgot to workout for a couple months, try this month long workout plan to get you back to that ironman stamina.

Why don’t you try and do the following week 4 times through. The first week of it do it just like this. The second week you are to up the runs to 40 min. The third week you are to up the runs to 50 min and add an extra 500 to all the swims. The fourth week you are to up the runs to 1hr and add an extra 1,000 to all the swims. What I want you to do on the extra thousand is swim 500 then pull with paddles a 500. If you follow this plan for 4 weeks you will get back in shape and set yourself up for some man training! Know that all of this can be pretty chill. You have plenty of time to get the long runs in etc…right now we just want to build a base and keep you injury free. Let me know if you have any questions!

MON:

• 30 min run (all running is easy! After 4 weeks we will incorporate some speed and a long run. For now- just chill)
• 2K Swim 500 Warm up. 15×100 on the 1:45
• GYM

TUE:

• 30 min run
• 1:30 Bike on trainer. 10 min warm up, 3×20 min (Build the 20 min so that the last 5 is 1/2 ironman pace) Take 5 min easy in between. 10 min cool down.

WED:

• 30 min run
• 2K Swim 500 warm up, 5×100 on the 1:45, 500 Pull with paddles, 5×100 on the 1:40.
• GYM

THR:

• 30 min run
• 2:00 Hr on the bike. 15 min warm up 6×10 min (1) Aero 2) Big gear 3) High cadence- repeat) Make them slightly slower than 1/2 Iron effort.

FRI:

• 30 min run
• 2K Swim 20×100 . first 5 on 1:45, second 5 on 1:40, Repeat this…no breaks except for the rest interval. Can you make this? If it is too slow or too fast tell me. I want you getting no more than 5 seconds rest on these.
• GYM

SAT:

• 30 min run
• 2:00 Hr bike. Just steady. Mix it up by changing gears throughout. Aero, non aero etc..

That’s all, I guess Sunday we can take off or something. Whoever made these workouts is nuts, but they do work.