Training Workouts...for 2014 Season
Please meet with us this week. 


Join our Newsgroup for more info about training sessions

Monday Open Water Swim (MOWS)  See you in the Spring 2015....
Spring through early Fall.(end of Sept)
promptly at 6 pm at
Lake Ellis in Wilson, NC .  Join with us to get some Open Water Experiencefor your next race!  We usually swim an out-and-back, which can be up to a mile...your choice.   Remember to bring a bright colored swim cap for visibility. Also, some swimming experience is required, since no lifeguards are present during the swim. Follow the newsgroup for additional details (weather updates, etc).

NOTE:  YOU MUST SIGN this  W A IV E R  in ADVANCE of swimming at Lake Ellis...No Exceptions ! ! !

Need a wetsuit?  55% Team Discounts from .  Use code C-TRICREDS

Tuesday Bike Ride (During DST)  5:30 pm at Eastern Pines Church of Christ [MAP].  If you're on the newsgroup  you'll get plenty of info about what's going on each week.  There's also an ECVelo ride from Harris Teeter (Bells Fork) at 5:30 or 6:00....

Wednesday Run 6:00 pm. Typically at E.B. Aycock (3 and 5.3 mile loop). Also, new in 2014 hill run in Brook Valley.  Follow this map link.  OR Old route in Elm St Park or E B Aycock Middle School (Redbanks Rd).  Keep up with the newsgroup to see where folks are running today. Nobody likes doing speed drills by themselves so come out and work on them as a group!  Total around 5 miles, starting with warm-up, then a series of half mile &/or 1 mile intervals, followed cool down. Just meet at the Greenway or track. We taper away from speed drills in mid-October and will resume in the spring.  There have also been 800 intervals &/or a fun 4.2 mile run through low traffic neighborhoods near EB Aycock. [see route map]. 

 
12/17/2013 Xmas light run

Thursday Indoor Cycling Night (during winter months)– Bruce Richter’s garage,
Map to 2741 Preston Lane near Simpson, 6 pm. Although a boring workout by yourself, indoor training as a group can be lots of fun!  These 1 hour training sessions are geared towards giving you a more efficient pedal stroke and a higher cadence. Bring your own stationary trainer and your bike. Short run afterwards. 

Thursday Group Ride 5:30 or 6:00 pm. ... Bicycle Post parking lot, downtown Greenville (by Chicos restaurant). 25 mile loop or 32 mile loop options, any speed can be accommodated. Start times shift to 5:30 and/or taper off completely in the fall.  Check for details at http://www.ecvelo.org/ or just show up, ready to ride. 

Saturday Winter Group Ride 9:00 am Eastern Pines Church Distance can vary, but everyone starts together for a leisurely (no drop) initial pace and then can break off into rides of 20 - 45 miles. View the route map.  

Sunday morning 10 mile Run
7:00 am.   If you'd like to meet for this great run that meanders in and around the ECU campus, join us at Green Springs Park. You can run all or any part of the course in the link below !  (until Fall/cooler weather). 
www.usatf.org/routes/view.asp?rID=338402

Weekend Group Rides – Usually there's a weekend ride from Eastern Pines Water Co or South Central High School.  Times and distance vary.  If you're on the newsgroup  you'll get plenty of info about what's going on each week. Maps... SouthCentral High ... Eastern Pines Church ... EPWCo24 ...Stokes to Chicod 54

ECU Swim Meet Schedule:  Great way to spend a couple of hours on a Saturday morning.