HAMMER DOWN WITH US
Okay, what's with all of the "HAMMER DOWN" talk? Well it started back during an intense indoor ride in the dead of winter. Our head coach told us to "HAMMER DOWN" and it just stuck. Simply put, we are committed to working hard and encouraging each other. Check out our complete team offering.
INCLUDED WITH TEAM MEMBERSHIP
Weekly team workouts (full details below).
$90 credit to the team gear shop.
Team technical trucker hat or visor.
Team tech tee or racerback tank top.
Specialized team water bottle.
Private team Facebook group.
Weekly team social gathering.
Private team practice sprint-distance race.
Sponsor discounts and deals.
WINTER BIKE RIDES
Weekly coach-led Saturday morning indoor bike trainer rides which focus on building bike endurance and strength on your trainer. Rides are followed by a short strength workout and end with yoga and stretching. These workouts begin in early January at our ride space just off the Beltline near McFarland. We build from a 75 minute workout to a full 120 minute workout.
POOL / OPEN WATER SWIMS
Weekly captain-led Tuesday and Thursday morning swim workouts. These will be held indoors at the McFarland High School pool (pass required) until it is warm enough to swim outside. We will then do open water swim workouts starting in spring at Law Park in Madison beginning at the IRONMAN™ Wisconsin swim start.
Weekly coach-led Tuesday night run workouts switch between speed (track) and hill repeat workouts. These workouts include a dynamic stretching session and focus on form, increasing pace, and increasing efficiency. Speed workouts take place on the McFarland High School track and hill repeat workouts begin at the capitol square with a warm-up run to Observatory Hill.
BIKE HILL REPEATS
Our favorite night of the week! Weekly Thursday night hill repeat bike workouts focus on building leg strength and endurance. These take place on the IRONMAN™ Wisconsin bike course hill sections with a short warm-up ride starting from Wisconsin Brewing Company. These fun workouts always end with celebratory drinks and pizza at the brewery where we catch up with one another and share some laughs.
LONG BIKES & BRICKS
Weekly Saturday morning bike rides which focus on bike endurance. As the season progresses, these workouts will transition to "brick" workouts consisting of a longer bike ride with a run immediately to follow. These workouts take place on the IRONMAN™ 70.3 Wisconsin and IRONMAN™ Wisconsin bike courses, launching from various locations.
Weekly Sunday morning long runs which focus on building run endurance. These workouts take place on the IRONMAN™ 70.3 Wisconsin and IRONMAN™ Wisconsin run courses, launching from either Olin Park or the capitol square. We "sleep in" on Sunday mornings by starting these workouts slightly later.
OFF-SEASON STRENGTH / YOGA WORKOUTS
To bridge the gap between the outdoor season and our winter indoor team trainer rides, we hold a weekly coach-led Saturday morning HIIT session followed by yoga and stretching. The 60 minute sessions take place at our ride space just off the Beltline near McFarland.
Long bike and brick workouts will be supported. We provide drinks and nutrition as well as vehicle support should it be needed on these long workouts.