Group Training #4: Brick Workout (Bike & Run/Walk) on 3/13/10

Let’s get together and do some biking and running (Brick Workout)!

Coach Greg Garrison will lead us through this workout. He is a GREAT coach, so you definitely want to be at this session!

We will ride between 7 – 10 (1.2 mile bike laps) then run/walk for about 20-30 minutes. This will help get you used to transitioning between the two sports on race day.

When: Saturday, March 13 from 8am to 10am.

Where: Picnic Loop (Memorial Park). We will meet at the picnic tables in front of the restrooms at the start of the loop.

Directions: Going North on 610, Exit Memorial Drive/Go right (east) on Woodway Drive/Go through the first light/At the SECOND light, turn right on N. Picnic Lane/We will meet adjacent to the small parking lot on your immediate left/There is additional parking to your right.

Homework prior to March 13:

1. Read MS 150 safe riding tips (some items will not apply)
2. Purchase bike helmet. Ride with a bike helmet at all times. (Walmart carries inexpensive helmets.)
3. Have a spare tube for your bike tire in case of flat.
4. Water bottle with bike mount.

What to Bring on March 13 :

• Bike
• Helmet
• Cycling Shoes
• Cycling Gloves
• Sunglasses
• Water Bottle
• Heart Rate Monitor
• Running Shoes
• Towel

This will be a very valuable session, so come ready to learn!

Love, Team COCI Leadership