Jake's Wiki of Things and Stuff

Running Chart
Weight workouts for triathlon
Swimming
- Because a swimmer's pectorals are predominantly in a contracted state, the opposing fascia (where muscle attaches to bone) of the rhomboids is weakened. Therefore it is good to add some backstroke into a swim workout to avoid muscle imbalance.
  - Shoulder blades: DDog, UDog
  - Hips: Bound Angle Pose
  - Ankles: Hero Pose
Running Routes
- CP
  - 10.2m - Kinns Road
Bike Routes
- CP
  - To work: 13.3m
  - 22 Mile Mechanicville Loop
  - 28 Mile Mechanicville->Waterford Loop
  - 17m (~1 Hour fast)
  - 37m all around CP w/29 mile bail-out
  - 38 Miles on Mohawk-Hudson Bike Path (Easily shorted to 32m by taking Grooms Road back)
  - 44m - Rock City Falls and back partly via bike path
  - 46m - Grafton Lakes SP rt
  - 65m - CP->Toga->Greenwich->CP loop
  - 80m - 3 States
- Glenville
- Other
  - 238m - Utica->Rye
  - 18m - Crystal Lake rt
Bike stuff
- Do a proper fitting - adjust seat, seat height, handlebars
  - http://www.slowtwitch.com/mainheadings/techctr/bikefit.html#Anchor-44867
Saturday, May 16th - Stony Point, NY (Harriman State Park)
- EnduraSport New York - The Harryman
- Half (1.2m/57m/13.1m) Saturday, May 16th 9:00 AM
- Olympic (0.6m/29m/6.2m) Saturday, May 16th 10:30 AM
Saturday, June 27, 2009 :: Hague, NY: North Country Triathlon
- Race Name North Country Olympic Distance Triathlon
- Olympic triathlon Swim 1500 meters, Bike 24.9 miles, Run 6.2 miles:
- Location Lake George
- Start Time 8:00 AM
- USAT Sanctioned
Sunday, September 13, 2009 :: Croton-on-the-Hudson, NY: Westchester Toughman
- Race Name Westchester Toughman
- Half/70.3 triathlon Swim 1.2 miles, Bike 56 miles, Run 13.1 miles:
- Location Croton Point Park, NY
- Start Time 7:00 AM
- USAT Sanctioned
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- Tupper Lake Tinman (Half Ironman) Triathlon-Tupper Lake, NY (6/27/09) S 1.2 mi., B 56 mi., R 13.1 mi.
- Tupper Lake (Sprint) Triathlon-Tupper Lake, NY (6/27/09) S 1/2 mi., B 20 mi., R 10k
Sunday, July 12, 2009 at 8 AM - Pine Bush Triathlon, Pine Bush, NY (7/12/09) S 325 yds., B 11.5, R 3.25
Ironman USA-Lake Placid, NY (7/26/09) S 2.4 mi, B 112 mi., R 26.2 mi.
Northern Columbia County Triathlon-Kinderhook, NY (8/9/09) S .25 mi., B 19.5 mi., R 4.5 mi.
Westchester Triathlon-Rye, NY (9/27/09) S 1.5k, B 40k, R 10k (Qualifier-Escape From Alcatraz)

Triathlon