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Training

Wolfpack Pentathlon Club members are training to compete in Modern Pentathlon events, including local, regional, national, and international events. (Check the Wolfpack Pentathlon Club Calendar for details.)

For example, we competed at the 2019 UIPM Biathle/Triathle World Championships in St. Petersburg, FL. We also competed at USA Pentathlon’s 2020 Olympic Qualifier #2 event in San Luis Obispo, CA. We plan to contend for Team U.S.A. Olympic qualifying spots in 2024, 2028 (in Los Angeles), and beyond!

Please contact Coach Kirt Iverson at kirt@wolfpackpentathlon.com for more information.

Running

For running training, adult (e.g., post-collegiate) members of Wolfpack Pentathlon Club are strongly encouraged to join Wolfpack Running Club, which provides a weekly coached workout on Tuesday nights from 6:00-7:30 pm, usually on a track in the South Bay area. Your membership into Wolfpack Running Club also provides you with options to compete in USATF track, road racing, and cross country races. For 2020, membership in Wolfpack Pentathlon Club is FREE with membership in Wolfpack Running Club!

NOTE: Wolfpack Running Club workouts are cancelled for the time being because of the pandemic. Wolfpack Pentathlon Club members are encouraged to continue running, but individually and in accordance with all scientific safety guidelines. For an outline of recommended running training, see below.

Younger members are encouraged to join a school track team, school cross country team, and/or youth track club.

Swimming

Adult members of Wolfpack Pentathlon Club and Wolfpack Running Club are encouraged to join Santa Clara Swim Club Masters. The cost is $70 per month (plus $25 annual SCSC registration fee). Some members of Wolfpack Pentathlon Club are part of the Masters C group, which meets at the Santa Clara International Swim Center on Monday, Wednesday, and Friday from 8:00-8:45 pm.

Younger members are encouraged to join a swim club, such as Santa Clara Swim Club. In fact, according to Dr. Genadijus Sokolovas, High Performance Director at USA Pentathlon, younger members should be focusing most of their training efforts on the swimming discipline, as swimming technique becomes more difficult to master later in life.

Shooting

USA Pentathlon is currently offering FREE Laser Shooting Practice via Zoom every Tuesday and Friday at 4 pm Pacific Time.

Some members of Wolfpack Pentathlon Club own laser pistols that they will share with other members for practicing the shooting discipline. Additionally, Wolfpack Pentathlon Club organizes an annual All-Comer Track Meet and Laser-Run event for which USA Pentathlon provides laser pistols. All members of Wolfpack Pentathlon Club are strongly encouraged to participate in the annual Laser-Run event as well as one or two informal practice events that will be scheduled prior to the annual Laser-Run event.

Calibration of the laser pistol is critical for achieving accuracy in both practices and competitions. Eco-aims laser pistols can be put into a calibration mode using a USB cable connected to a personal computer with the Eco-aims software installed. Set up a target at the 10-meter distance and fix the laser-pistol in place (e.g., using a vice). Then, in calibration mode, turn the calibration screws on the laser pistol to adjust the sights.

One of the most important tips for improving shooting accuracy is to align the sights properly and focus on the front site, not the target, when shooting, as shown below:

Additional tips include taking the slack out of the trigger pull before firing (to minimize the chances of a bobble) and taking a deep breath in, partially exhaling, and then holding your breath while firing.

Fencing

Wolfpack Pentathlon Club is an affiliate club of USA Fencing, which means we can host sanctioned events and field a team at national events.

We are working with Maureen Griffin at Golden Gate Fencing Center for fencing lessons. The lessons are typically $40 per person and include use of GGFC’s fencing gear.

After you have purchased your own fencing gear, you can join us for open fencing at Academy of Fencing Masters in Sunnyvale on most Mondays and Thursdays from 8:30-10:30 pm. The floor fee is $25 per person. Also, the first Thursday of each month is FREE!

NOTE: fencing centers in the Bay Area are currently closed because of the pandemic. For the time being, athletes are encouraged to do drills at home. There are also some options for live, coached workouts. Contact coach Kirt at kirt@wolfpackpentathlon.com for more information.

Many club members have purchased fencing gear from Cole at Victory Fencing Gear in San Francisco. However, to save some money, you should consider purchasing gear directly from Absolute Fencing (see https://www.absolutefencinggear.com/).

Equestrian / Show Jumping

Wolfpack Pentathlon Club is working with Andrea Young at Isola Riding Academy in Portola Valley, CA, for horse jumping lessons. At your convenience, start with a 30-minute evaluation lesson ($75). Next, purchase the beginner package of four lessons ($300), which can be a mix of 45-minute individual lessons and 60-minute group lessons. Then join club members for 60-minute beginner group lessons (usually on the weekends) whenever you’re available ($80). For more information, go here: https://www.isolaridingacademy.com/riding-lessons.

Suggested Weekly Training Schedule (for Adults)

Overview

  • Run 30-50 miles over four to five days (e.g., Tu, Th, F, Sa, Su), including three quality runs:
    • Quality Run #1: speed workout (e.g., 200 or 400 intervals at mile race pace with 200 or 400 jog recovery in between);
    • Quality Run #2: tempo run (e.g., 3-5 mile repeats at 10K race pace with one or two minutes jog recovery in between); AND
    • Quality Run #3: long run (e.g., 10 miles or 70 minutes at easy pace).
  • Swim 9-19K yards over three to four days (e.g., M, W, F), including three quality swims, each with 600 kicking (mix fast and easy):
    • Quality Swim #1: threshold heart rate workout (pink zone) for base and endurance training; Example main set: 3 x (1 x 200 negative split, 2 x 100 descending 1 to 2; 4 x 50 building to 200 stroke pace);
    • Quality Swim #2: moderate heart rate workout (blue/purple zone) for base training; AND
    • Quality Swim #3: high intensity workout (red zone); faster speed (e.g., race pace) and longer rest; Example main set: 1-4 x (4 x 50 at 200 pace on 2:00; 2 x 50 at 200 pace on 1:30; 2 x 50 at 200 pace on 1:00).
  • Shoot on three days per week. USA Pentathlon is currently offering FREE Laser Shooting Practice via Zoom very Tuesday and Friday at 4 pm Pacific Time. Example training session:
    • 4 x 30 sec hold + trigger w/eyes closed
    • 4 x 30 sec moving arm in circle
    • 4 x 30 sec moving arm vertically
    • The same w/opposite arm
    • 3 x (10 shots in white paper + 5 hits)
    • 30 shots w/opposite arm
    • 9 x (15 sec hold + 5 hits), if hitting 5 without misses, hold 20 sec, then hold 25 sec etc.
    • 2 x 60 sec hold w/opposite
    • 3 x (3 x 15 hits) from 10 m 
    • 3 x (3 x 15 hits) from 12 m 
    • 3 x (3 x 15 hits) from 11 m 
    • 20 hits, hold 5 sec after every miss
    • 4 x 5 hits or 8 shots w/thera-band
    • 20 shots w/thera-band w/opposite arm
  • Fence on one or two days (e.g., M, Th); AND
  • Ride on one or two days (e.g., Sa, Su).

Example Week

  • Monday:
    • Quality Swim #1; endurance workout (e.g., at Santa Clara Swim Center; 8:00-8:45 pm); AND
    • Fence (e.g., open fencing at AFM; 8:30-10:30 pm; $25)
  • Tuesday:
    • Quality Run #1; speed workout (e.g., with Wolfpack Running Club in Los Gatos, CA; requires membership with Wolfpack Running Club).
    • Laser Pistol Shooting Practice with Dr. G. at USA Pentathlon
  • Wednesday:
    • Quality Swim #2; base training workout (e.g., at Santa Clara Swim Center; 8:00-8:45 pm)s); AND
    • Run 30-45 Minutes Easy
  • Thursday:
    • Quality Run #2: tempo run AND
    • Fence (e.g., open fencing at AFM; 8:30-10:30 pm; $25 or FREE on first Thursday of each month)
  • Friday:
    • Quality Swim #3: high intensity workout (e.g., at Santa Clara Swim Center; 8:00-8:45 pm); AND
    • Run 30-45 Minutes Easy
    • Laser Pistol Shooting Practice with Dr. G. at USA Pentathlon
  • Saturday:
    • Quality Run #3: Long Run (60-90 Minutes); AND
    • Horse Jumping Lesson (e.g., at Isola Riding Academy; $80)
  • Sunday:
    • Run 30-45 Minutes Easy; AND
    • Horse Jumping Lesson (e.g., at Isola Riding Academy; $80)
    • Laser Pistol Shooting Practice