This document outlines the GGTC HIT Program for 2014 including the Wildflower Long Course triathlon. It details the program's core values of dedication, determination, generosity, and growth. It provides an overview of the 12-week training plan focusing on swimming, biking, running and strength training. Key events and goals include coached workouts, guest speakers, a training weekend, and completing the Wildflower Long Course triathlon in May.

1. GGTC HIT PROGRAM 2014
Wildflower Long Course
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2. CORE VALUES
v Dedication (commit to regular training and commit to
training on your own and with your teammates)
v Determination (accept and work through the difficulties
and challenges of training and competing)
v Generosity (train and compete with joy and acceptance of
oneself and others)
v Growth (learn about yourself as a triathlete, be resilient, find
the joy of developing as a triathlete and a teammate, accept
that developing as a triathlete is a process that takes time)

3. DREAMS
v Aspire
to become better every day as a team
and as individuals
What an athlete cannot dream he cannot
envisage. Without a vision of himself [herself]
at another place in time the athlete can never
reach his [her] potential.
— Tony Benson and Irv Ray, Run With The Best

4. REACHING OUR LIMITS
v Most
athletes think they have reached
their limits when they are no more than
70% exhausted.
— Herb Elliott, Australian miler, gold medalist 1960 Olympics

5. PUSHING EACH OTHER
v Dedication
Patience with one’s self, support crew and teammates
is necessary.
The body’s adaptations to progressive training loads
take time. Becoming discouraged needs to be
recognized and addressed, and your support crew,
coaches and teammates need to help and remind
each other that improvement takes time.

6. PUSHING EACH OTHER (2)
v Determination
Determined triathletes push themselves beyond their
comfort zone over weeks, months, and years of
training. Over time their ability to handle the
discomfort becomes second nature and their
improvement line goes up, sometimes dramatically.

7. GROWTH
v Growth
Assume a “growth mindset.” People with this mindset believe that “I can get
better with practice” or a focused effort, and this mindset “creates a … a
resilience that is essential for great accomplishment.”* (For triathletes, I
want them to find a love of triathlon, reading about triathlon, following the
sport.)
According to Stanford professor *Carol Dweck in her book Mindset: The
New Psychology of Success. People with this mindset are better equipped
to handle setbacks and know that goals are attainable through hard work.

8. COMMITMENT

9. COMMITMENT
v Belief
in one’s self, support crew, teammates,
and coaches is critical to making the long-term
commitment to succeed and grow.

10. COMMITMENT
v
v
v
v
v
12–week program starts February 10th
First coached (run) workout begins February 11th @ 6:30 pm
Performance Nutrition Speaker by Sports Dietitian Jae Berman
February 24th @ 6:30 pm
Injury Prevention Speaker by Dr. Michael Lord March 3rd @ 6:30
pm
Coached Brick Workout on April 12th meet in Tiburon at 7:30
am to ride leaving from Tiburon. Angel Island Ferry departs at
10:00 am and race begins at 10:55 am (10 & 15 mile options)
Sign up here:
http://www.coastaltrailruns.com/ac_ayala_cove.html

11. STRENGTH TRAINING

12. STRENGTH TRAINING
v
Focus: Increase strength but also your understanding of basic athletic mechanics.
Learn to squat, push, and pull to better develop these general athletic skills,
understand where and why your body breaks down, and in turn better develop your
swim, bike and run technique to be a faster and more injury proof triathlete
v
Helming Athletics Strength Endurance classes at SF Crossfit encouraged Tuesday &
Thursday’s at 7 am and 9 am
v
Helming Athletics Strength Endurance Schedule:
http://www.helmingathletics.com/services/cross-fit/

13. SWIMMING

14. SWIMMING
v
Focus: Specific technique work, interval training, and endurance.
v
coached workouts provided via online training plan – Masters swim encouraged
v
North Bay Aquatics Masters located at Redwood High School
Schedule:
5:45 - 7:00 am Mon-Friday
7:15 - 8:30 am Saturday (1st practice)
8:30 - 9:45 am Saturday (2nd practice)
8:30 - 9:45 am Sunday
v
Optional Open Water swims encouraged – Hosted by GGTC & private coached held
swims TBD

15. BIKING

16. BIKING
v
Focus: weekly hill repeats, weekend ride/s
v
captain led hill repeat workout every Wednesday meeting @
6:30 am – leaving from Sports Basement
v
coached ride/brick every other weekend - TBD

17. RUNNING

18. RUNNING
v
Focus: hill work, track workouts, brick runs and long runs
v
GGTC Track workout every Wednesday @ 6:45 pm – meeting @ Kezar
Stadium with Coach Dorette
v
Coached weekly run every Tuesday @ 6:30 pm – meeting @ Icebreaker
clothing store located at 170 Post Street & weekend runs every other
weekend - TBD

19. WILDFLOWER

20. WILDFLOWER TRAINING WEEKEND
v
April 4th – 6th – details on GGTC website

21. WILDFLOWER LONG COURSE

22. SWIM
v
1.2 miles (Clockwise on a rectangular course which is marked by buoys every 100 yards with
expected water temps of 65 – 68 degrees)

23. BIKE
v
56 miles (Beach Hill a steep, 1-mile climb from miles 2-3, downhill miles 26-35, Nasty Grade
miles 41-45)

24. RUN
v
13.1 miles (60% trails and 40% roads – Strong finish down Lynch Hill to the finish line)

25. 2013 GGTC HIT PROGRAM
GOALS

26. GOALS
v
I will follow the Core Values (Dedication, Determination,
Generosity & Growth) during the GGTC HIT Program.
v
I will be mindful, accepting and committed to my training.
v
I will have fun!

27. GENEROSITY
Recognizing that competing is fun and that
everyone who tries is to be respected and
encouraged: from the fastest to the slowest
triathlete, from our team to every other team we
compete against.