Team Calendar

Below is a calendar of all of our practices, races, and team-hosted events. Any UCSD student is welcome to join our team, but remember to take a look at our Membership FAQs before coming out!

October  2014
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October 9, 2014
  • Informational Team Meeting
    7:00 pm until 8:30 pm
    Location: Green Room, RIMAC, UCSD
101112
13
October 13, 2014
  • FIRST OFFICIAL PRACTICE! Turbo workout (bike + run), Spanos Track
    October 13, 2014
    5:30 pm until 7:00 pm
    Description: I couldn't get the track reserved for us any earlier than 5:30 pm for the fall quarter, but if you get there early to set up trainers just remember to stay out of the way of the track team, which reserved the track until 5:30.
    Set up trainers at 5:30 pm

    Easy Spin until 5:45 pm, then...
    1) 5X1:30 ILTs (30sec L, 30secR, 30secBoth)
    2) 5X1:30 120rpm spin, small chain ring (1 min. fast, 30 sec easy)
    3) 3X (2 min 120 rpm small chain ring, 5 min 90 rpm big chain ring, 1 mile run off bike)
    Keep bike shoes in pedals when running off bike; start first run at moderate intensity and descend each run from 1-3; ie 60%, then 70%, then 80% Focus on running with good form and a relaxed upper body.
    Easy 1 mile cool down run

    After this workout (and all other workouts), hydrate and try to get some food or liquid nutrition with protein and carbs in within an hour of finishing. Doing that will help you recover quickly for your next workout.
14
October 14, 2014
  • Weights, Canyonview Gym
    October 14, 2014
    11:30 am until 12:00 pm
    Location: Canyonview Gym
    Description: Meet at Canyonview weight room or on your own:
    2 sets of 10 of: single leg squat (right and left), dumbbell bench press, dumbbell forward lunge, swiss ball dumbbell press, medicine ball tucked medial rotation, medicine ball kicks
    3X1 min planks/Foam roll on your quads, calves and IT bands in the time remaining.
  • Swim, Canyonview Pool
    October 14, 2014
    12:00 pm until 1:00 pm
    Location: Canyonview Athletics and Recreation, 9500 Gilman Dr, San Diego, CA, United States
    Description: Canyonview Swim Workout (Focus for all of the workouts in the first 2 weeks will be on improving your stroke to make you more efficient)

    WU: 600 as 4X (50 swim, 50 drill, 50 kick)
    1) free, 2) back, 3) breast, 4) free

    400 = 4X100 free descending 1-4, 15 sec rest between

    200 = 4X50 fist free

    200 = 4X50 free, count strokes first 25, try to descrease stroke count by one from 1-4

    400 = 2X200 with paddles or fins, 20 sec. rest, think about lengthing your stroke

    200 easy warm down choice
15
October 15, 2014
  • Women's Ride
    October 15, 2014
    7:00 am until 8:30 am
  • Run workout, Soccer Field Bleachers by RIMAC
    October 15, 2014
    5:00 pm until 6:30 pm
    Location: Meet at Soccer Field
    Description: Reminder: After this workout (and all other workouts), hydrate and try to get some food or liquid nutrition with protein and carbs in within an hour of finishing. Doing that will help you recover quickly for your next workout.

    Meet at Soccer Field at 5 pm and bring your water bottle and sweats (if cold). We'll get started at 5:10 with an easy 1-2 miles, come back, do 6-7 strides, then start the workout at 5:30.

    For the workout, we'll run as a group to the northwest end of the trail and do 2X (4 Hill Repeats + 1 mile moderate on the trails), focusing on slight lean into the hill from the heels, good rear leg extension, bringing foot down under your center of gravity, carrying your body position on the flat road. Then 4X400 on the track. Easy run cool down.
16
October 16, 2014
  • Weights, Canyonview Gym
    October 16, 2014
    11:30 am until 12:00 pm
    Location: Canyonview Gym
    Description: Meet at Canyonview weight room or on your own:
    2 sets of 10 of: single leg squat (right and left), dumbbell bench press, dumbbell forward lunge, swiss ball dumbbell press, medicine ball tucked medial rotation, medicine ball kicks
    3X1 min planks/Foam roll on your quads, calves and IT bands in the time remaining.
  • Swim, Canyonview Pool
    October 16, 2014
    12:00 pm until 1:00 pm
    Location: Canyonview Athletics and Recreation, 9500 Gilman Dr, San Diego, CA, United States
    Description: Canyonview Swim Workout

    WU: 600 as 4X (50 swim, 50 drill, 50 kick)
    1) free, 2) back, 3) breast, 4) free

    400 = 4X100 free descending 1-4, 15 sec rest between, try to go faster than you did on Tuesday.

    200 = 4X50 all out fast free on 30 sec rest

    200 = 4X50 free, count strokes first 25, try to decrease stroke count by one from 1-4

    400 = 2X200 with paddles or fins, 20 sec. rest, think about lengthening your stroke

    200 easy warm down choice
  • Turbo (bike only), Spanos Track
    October 16, 2014
    5:30 pm until 7:00 pm
    Description: Easy Spin until 5:45 pm, then...
    1) 5X1:30 ILTs (30sec L, 30secR, 30secBoth)
    2) 5X1:30 120rpm spin, small chain ring (1 min. fast, 30 sec easy)
    3) 3X6 min big chain ring, building from 50% to 80% effort each 6 min (ie, increase by 10% every 2 minutes); 2 minutes rest between each 6 minutes.
    4) 4X4 mins as 2 min fast spin small chain ring, 1 minute big gear climb, 1 min easy
    5) Easy spin until 7 pm
17
October 17, 2014
  • Long Run, meet at Spanos Track
    October 17, 2014
    7:00 am until 8:30 am
    Location: Spanos Track
    Description: Keep the run steady and at an easy recovery intensity (zones 1-2). Focus on good form.
1819
October 19, 2014
  • 442 Sprint Campus Triathlon
    6:00 am until 7:30 am
    Location: Canyonview Athletics and Recreation, 9500 Gilman Dr, San Diego, CA, United States
    Description/Link Meet at Canyonview Pool at 6:30 am to set up your transition area and help pull pool tarps. We will start at 7 and will be done by around 8. If you're doing the race, I'd suggest a 2 hour easy spin up the coast (nothing hilly!).
  • 442 Sprint Campus Triathlon
    October 19, 2014
    6:00 am until 7:30 am
    Location: Canyonview Athletics and Recreation, 9500 Gilman Dr, San Diego, CA, United States
    Description: Meet at Canyonview Pool at 6:30 am to set up your transition area and help pull pool tarps. We will start at 7 and will be done by around 8. If you're doing the race, I'd suggest a 2 hour easy spin up the coast (nothing hilly!).
20
October 20, 2014
  • Turbo workout (bike + run), Spanos Track
    October 20, 2014
    5:30 pm until 7:00 pm
    Location: Spanos Track
    Description: Easy Spin until 5:45 pm, then...
    1) 5X1:30 ILTs (30sec L, 30secR, 30secBoth)
    2) 5X1:30 120rpm spin, small chain ring (1 min. fast, 30 sec easy)
    3) 6X (3min 90 rpm big chain ring, 400 meter EZ run off bike)
    Keep bike shoes in pedals when running off. 30 seconds before end of 3 min, start taking feet out of shoes. Pedal with feet on Top of shoes until end of 3 minutes. Then transition with running shoes and time yourself running to a line 15 meters from bikes. EZ 400 meter run as a group back to the line. Then start as a group to see how fast each person can put on their helment, buckle the chipstrap, then climb on the bike pedal on top of shoes, then put one foot in and another. Take off helmet and start next 3 min.
    Easy 1 mile cool down run
21
October 21, 2014
  • Weights, Canyonview Gym
    October 21, 2014
    11:30 am until 12:00 pm
    Location: Canyonview Gym
    Description: Meet at Canyonview weight room or on your own:
    2 sets of 10 of: single leg squat (right and left), dumbbell bench press, dumbbell forward lunge, swiss ball dumbbell press, medicine ball tucked medial rotation, medicine ball kicks
    3X1 min planks/Foam roll on your quads, calves and IT bands in the time remaining.
  • Swim, Canyonview Pool
    October 21, 2014
    12:00 pm until 1:00 pm
    Location: Canyonview Athletics and Recreation, 9500 Gilman Dr, San Diego, CA, United States
    Description: Canyonview Swim Workout

    WU 600 as 2X(150 free alternate breathing, then 50 3 strokes, 3 kick side to side, then 100 free pick up pace) Rest 30 seconds between sets.

    600=6X100 as (25 free catch up, 25 alternate breathing, 50 free fast) 20 seconds rest

    *for 100 B@1:25 or faster add 5X200 Free Fast B+15 go at same time as next lane and see if you can hold all five at same time

    200= 4X 50 three stroke free, side to side kick

    400= 4X100 free descending, 10 seconds rest

    200 easy warm down

    2000 or 3000 yards
22
October 22, 2014
  • Women's Ride
    October 22, 2014
    7:00 am until 8:30 am
  • Run workout, Meet at Soccer Field
    October 22, 2014
    5:00 pm until 6:30 pm
    Location: Meet at Soccer Field
    Description: Meet at Soccer Field at 5 pm and bring your water bottle and sweats (if cold). We'll get started at 5:10 with an easy 1-2 miles, come back, do 6-7 strides, then start the fartlek at 5:30.
    Workout will be: 3X3 min, 3X2 min, 3X1 min with 1 minute rest between, starting at 10K pace for the 3 minuters, then descending to 5K for the 1 minuters.
    Then 3 minutes rest followed by a mile for time. Focus on good form, running with a relaxed upper body. Easy run cool down.
23
October 23, 2014
  • Weights, Canyonview Gym
    October 23, 2014
    11:30 am until 12:00 pm
    Location: Canyonview Gym
    Description: Meet at Canyonview weight room or on your own:
    2 sets of 10 of: single leg squat (right and left), dumbbell bench press, dumbbell forward lunge, swiss ball dumbbell press, medicine ball tucked medial rotation, medicine ball kicks
    3X1 min planks/Foam roll on your quads, calves and IT bands in the time remaining.
  • Swim, Canyonview Pool
    October 23, 2014
    12:00 pm until 1:00 pm
    Location: Canyonview Athletics and Recreation, 9500 Gilman Dr, San Diego, CA, United States
    Description: WU: 600 as 4X (50 swim, 50 drill, 50 kick)
    1) free, 2) back, 3) breast, 4) free

    400 = 4X100 free descending 1-4, 15 sec rest between, try to go faster than you did on Tuesday.

    200 = 4X50 all out fast free on 30 sec rest

    200 = 4X50 free, count strokes first 25, try to decrease stroke count by one from 1-4

    400 = 2X200 with paddles or fins, 20 sec. rest, think about lengthening your stroke

    200 easy warm down choice
  • Turbo (bike only), Spanos Track
    October 23, 2014
    5:30 pm until 7:00 pm
    Description: This will be an easier workout, so we can taper a bit for the Coveskipper.
    Workout will be:
    Easy Spin until 5:40 pm, then...
    1) 3X1:30 ILTs (30sec L, 30secR, 30secBoth)
    2) 3X1:30 120rpm spin, small chain ring (1 min. fast, 30 sec easy)
    3) 2X6 min big chain ring, building from 50% to 70% effort each 6 min (ie, increase by 10% every 2 minutes); 2 minutes rest between each 6 minutes.
    W/D easy until 7 pm
24
October 24, 2014
  • Long Run, meet at Spanos Track
    October 24, 2014
    7:00 am until 8:30 am
    Location: Spanos Track
    Description: Keep the run steady and at an easy reccovery intensity (zones 1-2) for the first 30 min. Focus on good form. Then do 5X30 sec pick ups with 1 min rest once you are warmed up. Cool down with light stretching.
25
October 25, 2014
  • UCSD Coveskipper Aquathlon
    8:00 am until 12:00 pm
    Location: La Jolla Shores, 8200 Camino Del Oro, San Diego, CA, United States
26
October 26, 2014
  • Team Bike Ride, meet at UCSD Bike Shop parking lot
    October 26, 2014
    8:00 am until 11:00 am
    Location: UCSD Bike Shop
27
October 27, 2014
  • Turbo workout (bike + run), Spanos Track
    October 27, 2014
    5:30 pm until 7:00 pm
    Location: Spanos Track
    Description: Easy Spin until 5:45 pm, then...
    1) 5X1:30 ILTs (30sec L, 30secR, 30secBoth)
    2) 5X1:30 120rpm spin, small chain ring (1 min. fast, 30 sec easy)
    3) 3X (2 min 120 rpm small chain ring, 5 min 90 rpm big chain ring, 1 mile run off at half marathon pace--what you feel you can run for 1.5 hours without breathing hard.)
    Keep bike shoes in pedals when running off bike; clip on helmet and get on bike when you finish run. Focus on running with good form and a relaxed upper body.
    Easy 1 mile cool down run
28
October 28, 2014
  • Weights, Canyonview Gym
    October 28, 2014
    11:30 am until 12:00 pm
    Location: Canyonview Gym
  • Swim, Canyonview Pool
    October 28, 2014
    12:00 pm until 1:00 pm
    Location: Canyonview Athletics and Recreation, 9500 Gilman Dr, San Diego, CA, United States
    Description: Canyonview Swim Workout
    WU: 10X50 (25 free alternate breathing every 3rd stroke, 25 back)

    3X300 Free (middle 100 3 strokes,3 side-to-side kick)

    *For 1:20 Free Base: 2X(400 Free, 200 Back, 100 IM) Take :15 seconds rest between each; 30 seconds rest between the sets.

    10X50 (25 free alternate breathing every 3rd stroke, 25 free concentrate on good stroke/distance)

    Cool Down: 200 easy choice

    2,100 or 3,500 yards
29
October 29, 2014
  • Women's Ride
    October 29, 2014
    7:00 am until 8:30 am
  • Run workout, Meet at Soccer Field by RIMAC
    October 29, 2014
    5:00 pm until 6:30 pm
    Location: Meet at Soccer Field
    Description: Meet at Soccer Field at 5 pm and bring your water bottle and sweats (if cold). We'll get started at 5:10 with an easy 1-2 miles, come back, do 6-7 strides, then start the fartlek at 5:30.
    Workout will be: 3X( 3 min, 2 min, 1 min) with 1 minute rest between, starting at 10K pace for the 3 minuters, then descending to 5K for the 1 minuters.
    Then 3 minutes rest followed by a timed 2 mile. Focus on good form, running with a relaxed upper body. Easy run cool down.
30
October 30, 2014
  • Weights, Canyonview Gym
    October 30, 2014
    11:30 am until 12:00 pm
    Location: Canyonview Gym
  • Swim, Canyonview Pool
    October 30, 2014
    12:00 pm until 1:00 pm
    Location: Canyonview Athletics and Recreation, 9500 Gilman Dr, San Diego, CA, United States
    Description: Canyonview Swim Workout
    WU: 10X50 (25 free alternate breathing every 3rd stroke, 25 back)

    2X(250 snake through the 5 lanes of the pool with open turns to get ready for IronBruin) We will leave every 5 secs, jumping in the pool feet down and pushing off in Lane 1 and finishing in Lane 5

    3X300 Free (middle 100 3 strokes,3 side-to-side kick)

    *For 1:20 Free Base: 2X(400, 200, 100 Free) Descend as you go from 400 to 100. Take :15 seconds rest between each; 30 seconds rest between the sets. Decide on an interval with your two lanes.

    Cool Down: 200 easy choice

    2,100 or 3,500 yards
  • Turbo (bike only), Spanos Track
    October 30, 2014
    5:30 pm until 7:00 pm
    Description: Easy Spin until 5:45 pm, then...
    1) 5X1:30 ILTs (30sec L, 30secR, 30secBoth)
    2) 5X1:30 120rpm spin, small chain ring (1 min. fast, 30 sec easy)
    3) 3X6 min big chain ring, building from 50% to 80% effort each 6 min (ie, increase by 10% every 2 minutes); 2 minutes rest between each 6 minutes.
    4) 4X4 mins as 2 min fast spin small chain ring, 1 minute big gear climb, 1 min easy
    5) Easy spin until 7 pm
31
October 31, 2014
  • Long Run, meet at Spanos Track
    October 31, 2014
    7:00 am until 8:30 am
    Location: Spanos Track
 

Practices This Week

October 30, 2014
Weights, Canyonview Gym
October 30, 2014
11:30 am until 12:00 pm
Location: Canyonview Gym
Swim, Canyonview Pool
October 30, 2014
12:00 pm until 1:00 pm
Location: Canyonview Athletics and Recreation, 9500 Gilman Dr, San Diego, CA, United States
Description: Canyonview Swim Workout
WU: 10X50 (25 free alternate breathing every 3rd stroke, 25 back)

2X(250 snake through the 5 lanes of the pool with open turns to get ready for IronBruin) We will leave every 5 secs, jumping in the pool feet down and pushing off in Lane 1 and finishing in Lane 5

3X300 Free (middle 100 3 strokes,3 side-to-side kick)

*For 1:20 Free Base: 2X(400, 200, 100 Free) Descend as you go from 400 to 100. Take :15 seconds rest between each; 30 seconds rest between the sets. Decide on an interval with your two lanes.

Cool Down: 200 easy choice

2,100 or 3,500 yards
Turbo (bike only), Spanos Track
October 30, 2014
5:30 pm until 7:00 pm
Description: Easy Spin until 5:45 pm, then...
1) 5X1:30 ILTs (30sec L, 30secR, 30secBoth)
2) 5X1:30 120rpm spin, small chain ring (1 min. fast, 30 sec easy)
3) 3X6 min big chain ring, building from 50% to 80% effort each 6 min (ie, increase by 10% every 2 minutes); 2 minutes rest between each 6 minutes.
4) 4X4 mins as 2 min fast spin small chain ring, 1 minute big gear climb, 1 min easy
5) Easy spin until 7 pm
October 31, 2014
Long Run, meet at Spanos Track
October 31, 2014
7:00 am until 8:30 am
Location: Spanos Track
November 2, 2014
Team Bike Ride, meet at UCSD Bike Shop parking lot
November 2, 2014
8:00 am until 11:00 am
Location: UCSD Bike Shop
November 3, 2014
Turbo workout (bike + run), Spanos Track
November 3, 2014
5:30 pm until 7:00 pm
Location: Spanos Track
November 4, 2014
Weights, Canyonview Gym
November 4, 2014
11:30 am until 12:00 pm
Location: Canyonview Gym
Swim, Canyonview Pool
November 4, 2014
12:00 pm until 1:00 pm
Location: Canyonview Athletics and Recreation, 9500 Gilman Dr, San Diego, CA, United States
November 5, 2014
Women's Ride
November 5, 2014
7:00 am until 8:30 am
Run workout, Meet at Soccer Field by RIMAC
November 5, 2014
5:00 pm until 6:30 pm
Location: Meet at Soccer Field
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