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 2012 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. 

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  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....

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 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.  Starts back in Spring 2012.

Wednesday Run (all year round)– 6:00 pm. E B Aycock Middle School, Red Banks Rd, Greenville, 6 pm. This is a fun 4.2 mile run through low traffic neighborhoods [see route map].

Wednesday Run  6:00 pm. Drills @ DH Conley track on Hwy 43 East.  Nobody likes doing speed drills by themselves so come out to the track and work on them as a group! We start with a 1.5 mile warm-up, then do a series of intervals, followed by a 1 mile cool down. Just meet at the track. We taper away from speed drills in mid-October and will resume in the spring.

Thursday Indoor Cycling Night (resumes Dec 16, 2011)– 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 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.  Final ride of last season was 11/4/2010

Sunday morning 10 mile Run 8:00 am. (until Fall/cooler weather).   If you'd like to meet for this great run that meanders in and around the ECU campus, join us at Green Springs Park. The course is in the link below !  
www.usatf.org/routes/view.asp?rID=338402

Weekend Group Rides – Usually there's a Sunday 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...EPWCo24 ...Stokes to Chicod 54

Saturday Group Swim (mostly off season) – ECU Rec Center, 8:00 or 9:00. As long as we have folks to sign guests in, this is a free swim in Greenville’s nicest indoor pool. Select here for a GUEST PASS.  Follow the newsgroup to confirm time or for more details.

   Off-Season Training Events   

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