Monday
BIKE, 6:15 pm: Hill Repeat Workout, Ranchview High School (all levels)

Tuesday
RUN, 5:30am: Speed Workout, Denton Creek Elementary in Coppell (all levels)

Wednesday
SWIM, 11am: Coppell Aquatic Center (all levels)
SWIM, 6:30 pm: Standridge Stadium in Carrollton (intermediate & up)
SWIM, 7:45pm: Standridge Stadium in Carrollton (all levels)
BIKE, 6:15 p.m: Standridge Stadium in Carrollton map


Thursday
RUN, 5am: Dallas Athletes Endurance Sports in Coppell (all levels)

Friday
REST DAY

Saturday
BIKE, 6:30am: Dallas Athletes Endurance Sports in Coppell (intermediate & up)

Sunday
BIKE, 8:00am: Sand Bass Point at Lake Grapevine (intermediate & up)

For maps to all workout locations, please visit http://www.dallasathletes.com/workout_schedules.php
Questions? Email davidb@dallasathletes.com

SESSIONS ARE AVAILABLE FOR ALL DALLAS ATHLETES MEMBERS. IF YOU ARE NOT A MEMBER AND YOU ARE INTERESTED IN ATTENDING, PLEASE CONTACT MICHAEL WECKER, NEW MEMBER COORDINATOR, michael@dallasathletes.com

Sessions located at Dallas Athletes Endurance Sports, 1775 Whittington, Dallas, 75234

DISCO DUCK!
Dig out your polyester suit, gold belt and platform shoes. All Disco event information can be found at www.discotriathlon.com It's the most fun you'll ever have wearing platform shoes!

WANT MORE?
Disco Tri, TX Man Tri and Monster Tri. You don't want to miss out on these great events. Dallas Athletes Club was voted as hosting the most fun tri events. Come be a part of the fun!

HELP ME HELP YOU!
Needed: No-drop ride leaders for Wednesday & Saturday. Email me if you're interested in giving back to the sport!
Help to make our rides the safest ones around. Thanks!

POLICY & PROCUDURES

SWIM

WEATHER

• If the pool is open we will swim. Keep in mind that indoor pools may closed due to lightning, mechanical problems, or no lifeguards. Please call pool facility ahead of time if you are unsure.

WORKOUT GUIDELINES

• Choose a lane that has swimmers with about the same ability.

• If more than two people are in a lane, circle swim (i.e. like driving on the street, stay to the right).

• If someone is trying to pass you, stop at the end of the pool and let them by. (Good etiquette is to just tap someone?s toes to let them know you are behind them, if you want to pass someone).

• For most drills, repeats, start about 5 seconds after the swimmer in front of you.

• If you complete a drill well before others, move to the side of the lane, so others have room to get to the wall and turn.

• ?Coached work-outs? will have a coach on deck with a set workout. If you choose to do your own workout during these sessions please pick a lane that doesn?t have a ?coached? swimmer in it.

• If you arrive late, please jump in and do your warm up and then join in on the set the other swimmers are already on.

Have fun, No whining!!!

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BIKE

Road cycling is an inherently dangerous activity. Knowing and understanding these rules will help us be safe out on the road.

• Obey the rules of the road. Cyclists have the same rights and responsibilities of other vehicles on the road.

• Stop at all red lights and stop signs.

• Ride in the same direction as traffic.

• COMMUNICATE with each other ? both verbally and through the use of hand signals.

1. Relay those communications all the way through the pack.

2. Point out obstacles such as CRACKS, HOLES, DEBRIS, GRAVEL, etc.

3. Yell out for cars behind (CAR BACK), in front (CAR UP), or approaching to the side (CAR RIGHT/LEFT).

4. Call out when SLOWING and STOPPING.

5. Call out when intersections are CLEAR to proceed.

• All riders must wear a properly fitting helmet.

• Stay out of your aerobars unless you are in the front.

• Don?t pass on the right.

• Don?t pass up the middle.

• When passing on the left, glance back, signal, then call out ON YOUR LEFT before you pass other riders.

• Hold your line, don?t weave.

• Don?t overlap wheels with the rider in front of you.

• Pay attention to the route. If you are on the intermediate ride, it is each rider?s responsibility to learn the route. Otherwise, ride with the no-drop. DAAC route maps are available on MapMyRun.com.

• Always carry ID.

• Always carry a cell phone.

• Be visible, wear brightly colored clothing.

• Properly dispose of your trash.

• If you get a flat or lose a water bottle, inform the riders around you that you are braking, slowly apply your brakes, and get to the right. Stay to the right until all riders pass before retrieving the bottle or dismounting to fix the flat.

• Check for riders behind you before spitting or ?farmer blowing?.

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RUN

WEATHER

• If it?s 32 degrees or below, there are NO GROUP RUNS. If it?s 42 degrees with a windshield of 30 degrees, NO GROUP RUNS. If there is lightning, sleet, hail, thunderstorms, floods, fires, locusts ? NO GROUP RUNS. If you?re in doubt about the weather, show up to the workouts, if no one is there, NO GROUP RUNS.

• Members are responsible for checking Dallas Athletes website concerning weather announcements.

• If inclement weather occurs during a group workout, it is the responsibility of the member to make judgment to continue or not continue the workout.

RUN COURSE, WORKOUT & FUELING

• Members are responsible for knowing the locations of the run workouts.

• Members are responsible for knowing the workouts.

• Members are responsible for knowing the run route.

• Members are responsible for their own fueling & water/replacement fluids

• Members are responsible for knowing run etiquette for all group workouts.

Members are recommended to learn safety rules and self-defense.

• Pace leaders will help get pace groups started for Tuesday track and Thursday early morning tempo/interval runs.

ATTIRE

• Members are recommended to wear safety paraphernalia such as but not limited to reflective outer wear, safety light, head protection such as hat or visor & eye gear.

• Members are required to wear appropriate running attire.

PROCEDURES

• Run Coordinator will get group workouts started. If Run Coordinator is not present, a run assistant and/or officer of the club will get workouts started.

• If incident/accidents occur during a DA workout, it must be reported to the Run Coordinator or club officer.

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CONCLUSION

• If members fail to meet these standards, as determined by Coordinators or club President, the member will be asked to leave the workout. If the problem persists, the member may be asked to not attend the workouts.

• Dallas Athletes Athletic Club is not responsible for accidents/incidents occurred during group workouts.

• Consumption of alcohol is prohibited during all group workouts regardless of age of member. Non-prescribed drugs, performance enhancing drugs, or any other substances that might be dangerous or detrimental to the participant?s health, or performance as a member of this organization are also prohibited.

• All members have an obligation to refrain from actions and behavior that may jeopardize themselves or other club members. The club reserves the right to remove participants from workouts and programs for actions/behavior that are deemed dangerous to themselves and/or other club members.

• Eat bad, train hard, don't put on weight.
• Try to ride your bike faster than you run.
• Men with hair on their legs look odd.
• Don't fall on concrete. It hurts!
• Remember, every workout is a good workout!
• Use the word endorphins in a sentence.
• Get up at 4:00 a.m. Go to work at 9:00.

Tom Ryan is old, but still very immature! At 48, Tom is a 20+year triathlete. In 2005 & 2006, he was voted the Triathlon Coach of the Year by Competitor Magazine. He is four-time Ironman finisher, age group winner at countless national races, blah, blah, blah! I would be bored, too!

Tom is the president and founder of Dallas Athletes Endurance Sports, Inc. He continues to be VERY active in the organization. You can find him at workouts at least five-days-a-week. He created, and still teaches the most successful program in the history of Dallas Athletes. His TRI 101 program has introduced nearly 500 folks just like you to the sport of triathlon! In 2008, Tom is offering four, TRI 101 classes, a couple of TRI 202. Along with his TRI programs, Tom's off-season swim camp is SOLD OUT with his second one filling up, FAST!

If you have any questions about anything, please don't hesitate to contact him at tom@dallasathletes.com