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2016-05-06: May Newsletter

posted May 6, 2016, 10:46 AM by Sound Training   [ updated May 6, 2016, 10:51 AM ]

Coach's News

*** Fitness Studio Updates ***

We've updated to our Spring and Summer schedule here at the SOUND Training and Racing Fitness Studio! We have more classes throughout the week - mornings, afternoons, and evenings! Our simulation rides will highlight the Lake Meridian Triathlon course throughout May and the beginning of June. On the weekends, when we're not racing or participating in a supported ride, we'll continue to have the Ironman 70.3 Victoria course and IM Canada (Whistler) courses available to ride!

Our running workouts now include a tempo run starting from Westside Bicycle heading towards Alki, and a Thursday morning track workout at West Seattle Stadium. The mornings have been absolutely beautiful for running, and the view of Mount Rainier from the track is inspiring! These track workouts start with an extended warm up including strides and drills to help ensure that everyone continues to improve on postural deficiencies and continues to get stronger to support a faster running pace! Come join us!

The Saturday Group Swim Lessons have been going well, and we just found out about extending morning hours at the pool, which opens up additional opportunities for private swim lessons! 


*** NEW: SOUND Trisuits ***

We're also very excited to showcase our new team uniforms by EpixGear! Super cute and comfortable!
New Trisuits!


Monthly Coffee Talks & Clinics

*** Preparing Your Bike For The Race Season: Cleaning, Maintaining, and Flat Repair ***

The second Monday of each month (ie, THIS MONDAY!) we are holding a team meeting in the mornings (6am) and a talk in the evening (7:00pm). 

The morning team meeting is open to everyone! It's a great way to hear more about what we have going on and to get to know people. And yes, we will have coffee available! The agenda for the morning meeting is sent out to registered team members in the days before the meeting; and meeting minutes are updated after the meeting.

This month, our evening talk will cover how to prepare your bike for the race season. The first 10 people to register will be able to bring in their bike and set it up on a trainer so that we can easily clean them, point out different parts of the bike and explain how it works and how to maintain them. Since so many of us carry around a flat-kit, but don't know how to use it, we'll have a demonstration about how to replace a flat tire tube, and then a little challenge to see who can change theirs the fastest! Sign up here for free before all the spots are taken!

Upcoming Events

*** Fitness For Vitality: Lincoln Park Trail Race (2.5k, 5k, 10k) ***
WHEN: May 14the
WEBSITE: http://fitnessforvitality.com/upcoming-races/
Come support West Seattle's only race director for an absolutely fun time in our lovely Lincoln Park! This is a great opportunity to connect with runners of all abilities and find more training partners!  From the Fitness For Vitality page: "Even if you can't physically see the results in front of you, every single effort is changing your body from the inside." Come join us in Lincoln Park, and celebrate the joy and positive changes that exercise brings to us all! 
* STR Members, don't forget that we have a discount code available! ;-)

*** Swimtastic: All Things Open Water (Dry land swim clinic) ***
WHEN: Saturday, May 21st, 10-11am
WHERE: Register to find out!
WEBSITE: http://say-yes-to-life-swims.com/event/open-water-swim-clinic/
Our friends and sponsor at Say YES! to Life Swims will be putting on a dry-land clinic on open water swimming, and we'll be helping out with triathlon and wetsuit tips! If you're comfortable in the pool, but nervous about Open Water Swimming (OWS), Say YES! to Life Swims will help put you at ease and you'll learn to enjoy the peace that can be found in the water. BONUS: Most of their events have some form of chocolate at the end!

*** West Seattle 5k ***
WHEN: Sunday, May 22nd
WEBSITE: http://westseattle5k.com/
Come out and support the West Seattle High School, and have a fun racing with your fellow STR teammates! If you'd like help preparing for the race, we have a special offer - become an annual member of SOUND Training and Racing, and we'll give you a free personalized training plan for the 5k!


Recent Results

*** Mount Rainier Duathlon ***

Congratulations to all our teammates who competed in the Mount Rainier Duathlon! For many of them, it was their first duathlon, and we are proud of them for trying something new! They were up against some big competition as well, because this race was also the USA Triathlon Pacific Northwest Regional Championship! We'd like to recognize our teammate Abby Sargent for being named a 2016 USAT PNW Age Group Regional Champion! She was #1 in the Female 30-34 Age Group, and 5th overall female! Congratulations Abby!

See more details of finishing times, and lots of photos on our Facebook page!