Coach’s Corner

Racing opportunities coming up: North West Time Trial Series in April: NWTT Series Races – 53ELEVEN.  Several teammates are planning on racing and would be a fun one to get your racing legs back.  Also, Cascadia Super Gravel Races: https://northwest.motion.social/event/cascadia-super-gravel-70-50-30/2021-04-24/?fbclid=IwAR3EoC2tNRsDZgRsnbYRh5lRg9KnTxsJ0VKxVNSQrZsRUF2h-uJheIs1Vxg

Great job to all who participated in the February Plank Challenge!

The team workouts for March are:
• Saturday, March 6^th & 27th at 6:10-7:40AM: Masters Swim Workout at View Ridge Pool

• Sunday, March 7th, 14th, 21st, & 28^th at 9:00-10:30AM: Team Zwift Ride
• Saturday, March 27th at 7:45AM: Team Run on Burke Gilman (following team swim)
• Sunday, March 21st at 8:30AM: Resolution Run

Check out the Team Calendar for more details.

Hope everyone is off to a wonderful start to the New Year!  It’s great to see so many athletes joining our Saturday swim workouts and Sunday Virtual Zwift Rides.  There are numerous opportunities this month to join your teammates for a socially distanced swim, bike or run.  Please see the team workouts scheduled for February and check team calendar for more details.

February Plank Challenge starts today! Join your fellow teammates for 28 days of planking. Get signed up and commit to the challenge: https://tinyurl.com/y5g9vnhv

The team workouts for February are:
• Saturday, February 6th, 13th, 20th & 27th at 6:10-7:40AM: Masters Swim Workout at View Ridge Pool

• Sunday, February 7th, 14th, 21st, & 28^th at 9:00-10:30AM: Team Zwift Ride

• Sunday, February 7th at 8:30AM: Team Trail Run

• Saturday, February 13th at 8:00AM: Team Run on Burke Gilman (following team swim)

• Sunday, February 21st at 8:30AM: Resolution Run

Check out the Team Calendar for more details.

Happy New Year!

Wishing you all a happy and healthy New Year!  Looking forward to a fun year of training and racing together.  May 2021 be your best year ever!

Our 2021 Team Races & Events will be announced later this year.  In the meantime…. set your goals, train like there will be races in the near future, join your teammates for a socially distanced swim, bike or run, stay positive and have fun!

Zwift Team Workouts – Join your fellow teammates virtually for a challenging and fun weekly Sunday ride.  Workouts will vary in type and intensity from week to week.  Monthly Time Trials and Alpe du Zwift Climbs are some of the upcoming workouts.  To get set up and connected to the team please follow team leader, Michael Levenson’s linked instructions:

https://docs.google.com/document/d/1aGIJhGVqpEeFSPa6_VvyRDL_rWnvCV8HV7KaWSLo52g/edit?usp=sharing

The team workouts for January are:
• Saturday, January 9th, 16th, & 23rd & 30th at 6:10-7:40AM: Masters Swim Workout at View Ridge Pool
• Saturday, January 16th & 30th at 8:00AM: Team Run on Burke Gilman (following team swim at View Ridge Pool)

• Sunday, January 3rd, 10th, 17th, 24th, & 31st at 9:00-10:30AM:Team Zwift Ride

Check out the Team Calendar for more details.

2020 will definitely be one to remember!  Despite our tough and challenging year, we have still had many fun and memorable times together.  I am thankful for one of the best open water swim season’s ever that had so many of us swimming into October.  I am so impressed with our team’s positive outlook and continued dedication & motivation to stay fit, strong, and healthy.  Hope you are taking this time to relax more and spend quality time with your family.  I am grateful for all of you and thank you for your continued support of Pauole Sport.  Wishing you and your family a safe, healthy and wonderful holiday season!

Congratulations to teammate Heidi Slomer who finished her 7^th Ironman at Ironman Florida on November 7^th.  Check out a few Team Results for November.

Team Workouts for December:
• Saturday, December 12th, 19th, & 26th  at 6:10-7:40AM: Masters Swim Workout at View  Ridge Pool
• Sunday, December 6th at 8:30AM: Trail Run at Redmond Watershed

• Sunday, December 20th at 8:30AM: Trail Run on Tolt Pipeline Trail

Check out the Team Calendar for more details.

Masters Swim Workouts – Great to see so many teammates excited to get back to the pool.  Due to Covid space is limited to only 3 per lane.  I hope we can increase this in the future to accommodate everyone.  In the meantime, sign-ups will go out Monday morning between 8-9am.  Please pay fee before Thursday to secure your spot as there are always many on our waitlist.  If your plans change and you can’t make it, please let me know ASAP so I can get someone else to take your spot. Thank you for being so patient with all of our new rules so we can keep everyone safe and swimming!

A few races are back….Congratulations to all of our athletes who raced last month – Check out our Team Results on the Pauole Sport Team website.

Team Workouts for November:
• Saturday, November 7th, 14th, & 21st  at 6:10-7:40AM: Masters Swim Workout at View  Ridge Pool
• Sunday, November 8th at 8:30AM: Trail Run at Cougar Mountain – Sky Country Trail Head

• Sunday, November 22nd at 8:30AM: Trail Run at Cougar Mountain – Sky Country Trail Head

Check out the Team Calendar for more details.

Masters Swim Workouts – Time to get back to the pool after a beautiful and extended summer of open water swimming.  We will start back with our Saturday swim workouts on October 17th from 6:15-7:45am at View Ridge Pool.  Due to Covid space will be limited and new procedures will need to be followed.  More details to come soon.

Team Open Water Swims at Madison Park at 6:15am will continue through Wednesday, October 14th.

Looking for a fun challenge this month to keep you motivated? Check out the Hawaii from Home Challenge – Over 7 days (October 5th-11th) complete 2.4 mile swim, 112 mile bike, and 26.2 mile run.  Do it all at once or break it up.

https://www.triathlete.com/collection/hawaii-from-home/

Team Workouts for October:
• Wednesday, October 7th & 14th at 6:15AM: Team Open Water Swim at  Madison Beach
• Friday, October 2nd & 9th at 6:15AM: Team Open Water Swim at Madison Beach
• Saturday, October 17th, 24th, & 31st at 6:15-7:45AM: Masters Swim Workout at View Ridge Pool

Check out the Team Calendar for more details.

Congratulations to all those that participated in our Pauole Sport Team Triathlon!  Lots of fun and friendly competition amongst teammates at our socially distanced event.  Thanks to all who raced and supported.

Our Team Open Water Swims will continue through September.  Starting Wednesday, September 2^nd we will push back our start time to 6:15AM.

The Team Workouts for September:
• Wednesday, September 2nd, 9th, 16th & 23^rd, & 30th at 6:15AM: Team Open Water Swim at  Madison Beach
• Friday, August 4th, 11th, 18th & 25th at 6:15AM: Team Open Water Swim at Madison Beach
• Saturday, September 19th at 8:00AM: Team Ride at Marymoor Park

Check out the Team Calendar for more details.

Congratulations to all those that participated in our Swim Challenge! Great to see so many teammates out swimming and meeting/exceeding their personal swim goals.  Well done everyone!

Team Triathlon on Saturday, August 8th at Madison Park at 6AM. The location and distance (now a sprint) has changed and race course will be provided on race day.  Enjoy a fun low key workout with your fellow teammates.

Private open water swim lessons are available August & September at Beaver Lake or Madison Park.  Please contact Kainoa.

The Team Workouts for August:
• Wednesday, August 5th, 12th, 19th & 26th at 6:00AM: Team Open Water Swim at  Madison Beach
• Friday, August 7th, 14th, 21st & 28th at 6:00AM: Team Open Water Swim at Madison Beach
• Saturday, August 8th at 6:00AM: Team Triathlon at Madison Beach
• Saturday, August15th at 8:00AM: Team Ride at Marymoor Park

Check out the Team Calendar for more details.

Please join us for our Annual 4th of July Team Swim on Saturday, July 4th at Madison Beach at 8:00AM. Hope to see you there for a fun morning swim!

Team Triathlon on Saturday, August 8th at Matthew’s Beach Park in Seattle. Come race and test your fitness with your fellow teammates in a fun Olympic Distance Triathlon. More details to follow soon…

Our Swim Challenge starts today, July 1st – July 31st. Choose one of these swim distance challenges:

* Half Marathon Swim Challenge: 13.1 miles
* Marathon Swim Challenge: 26.2 miles
* Ultra Distance Swim Challenge: 50K (31.25 miles)

The Team Workouts for July:
• Wednesday, July 1st, 8th, 15th, 22nd & 29th at 6:00AM: Team Open Water Swim at  Madison Beach
• Friday, July 3rd, 10th, 17th, 24th & 31st at 6:00AM: Team Open Water Swim at Madison Beach
• Saturday, July 4th at 8:00AM: 4th of July Team Swim at Madison Beach
• Saturday, July 18th at 8:00AM: Team Ride + Run at Marymoor Park

Check out the Team Calendar for more details.

Great job to so many of you for keeping up with your training and staying positive during this crazy and ever changing time. We are resilient and we will bounce back stronger than ever! With the lack of racing this summer, we will have some new and fun team challenges to test your fitness & endurance. One of our challenges that will start next month is our Marathon Swim Challenge (26.2 miles) and Ultra Marathon Swim Challenge (50K/31.25 miles) to be completed throughout the month of July. Look for more details and other events in the coming months.

The Ironman VR Championship Series starts this month (four races – one every weekend) and gives athletes an opportunity to test themselves amongst fellow age-group competitors to earn series points.  Check out VR Championship Series for more information.

Summer Open Water Swim Schedule: In June we will start our summer open water swims in Lake Washington on Wednesday’s and Friday’s from 6-7am. To keep things simple this year all team swims will be at Madison Park. Our first swim will be on Wednesday, June 17th. These open water swims will be long endurance swims and/or include a variety of steady, tempo and fast interval sets. Things may look a little different this year, but I know we can do a good job of social distancing at these swims. Many teammates have already started lake swimming, please check team Facebook if you are interested in joining.

The Team Workouts for June:

• Wednesday, June 17th & 24th at 6:00AM: Team Open Water Swim at Madison Beach
• Friday, June 19th & 26th at 6:00AM: Team Open Water Swim at Madison Beach

Check out the Team Calendar for more details.