Training Workouts...for 2011 Season
Please meet with us this week. 

Join our Newsgroup for more info about training sessions

**Monday Open Water Swim (MOWS)  Start in Spring 2013 promptly at 6 pm at Lake Ellis in Wilson, NC or on Chocowinity Bay.  Join with us to get some Open Water Experience for your next race!  We usually swim an out-and-back, which can be 0.5 to 1.4 miles...your choice.  Follow this link to see which swim site. 

NOTE:  YOU MUST SIGN this  W A IV E R  in ADVANCE of swimming at Lake Ellis...No Exceptions ! ! !  We typically alternate weeks between salt and fresh water. Follow the Newsgroup for carpooling opportunities. 

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

Select here to review the Swim Water SAFETY Requirements 
Remember to bring a bright colored swim cap for visibility. Also, some swimming experience is required, since no lifeguards are present during the swim. Contact Bruce Richter at thechromedome@suddenlink.net for details

Tuesday Bike Ride  6:00 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....

Offroad Thrills:  want some real excitement?  Check out the girl on the tandem bike at 1:36 in this offroad thriller. 

**Tuesday Time Trial 6:00 pm. ...First Tuesday of each month in the Summer at Bradford Creek Golf Course.  What a great way to monitor your ever-increasing level of cycle fitness. If you're on the newsgroup  you'll get plenty of info about what's going on each week.  Same time as the Thursday ride.  2012 Results.

Wednesday Run  6:00 pm. Elm St Park or E B Aycock Middle School (Redbanks Rd).  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 will also be 800 intervals &/or a fun 4.2 mile run through low traffic neighborhoods near EB Aycock. [see route map].

**Thursday Indoor Cycling Night (resumes in winter 2013)– 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 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. These rides taper out for winter season by mid-October. Info 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 8:00 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

   Off-Season Training Events   

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