| Day | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
| Time: | 5:30 AM | 5:00 AM | 5:30 AM | 5:00 AM | 5:30 AM | 7:00 AM | 6:00 AM |
| Location: | Aquatic Center | DTWN | Aquatic Center | DTWN | Aquatic Center | Lee Vista / Starbucks | DTWN |
| Sport: | Swim | Bike Trainer / Run | Swim | Bike Trainer / Run (Track) | Swim | Long Bike | Long Run |
| Focus: | Muscular Endurance | Threshold Work | Speed Work | Threshold Work | Muscular Endurance | Muscular Endurance | Tempo/Endurance |
Monday -Swim
Monday
Time: 5:30 am
Location: Aquatic Center
Sport: Swim
Saturday – Run
Location: Clay Road
Duration: 10-16 miles
Time: 6:00 am
Note:
Augusta and North Carolina: 10 miles
Ironman Florida, Cozumel and Arizona: 16 miles
Friday- Swim
Location: Aquatic Center
Time: 5:30 am
Sport: Swim
OUC Half Marathon – Dec 7, 2019
Hello Team,
We are making the OUC Half Marathon a Club race. Let’s have a great representation. A couple of years ago we did a group picture before the race. Let’s plan on doing it again this year.
Please register at: http://www.trackshack.com/event/102
Thursday – Bike Trainer
Location: Downtown YMCA
Time: 5:00 am
Duration: 2 hours
Note: Please bring your nutrition for at least two hours.
Tuesday – Bike/Run
Location: Downtown YMCA
Time: 5:00 am
Sport: Bike Trainer/Run
Note: please bring bike trainer and running shoes.
Coach Torres
Monday – Swim
Warm up
200 easy/ 200 kick/ 200 pull / 200 choice
6×75 on 20 sec rest as 50 fast/25 easy.
Main Set
3x (3×100 Fast with on 1 min rest, 1×200 easy on 10 sec rest)
3×100 kick on 20 sec rest.
Warm Down
200 choice
Weekly Update – September 9 – 15, 2019
Congratulations to all of the athletes who raced this past weekend at the Clermont Sprint, Local 5k and Ironman 70.3 World Championship!
Nice, France
Special Schedule for this week:
Monday – Swim / Aquatic Center / 5:30 am – Workout will be posted on the website.
Tuesday – Bike/Run / Downtown YMCA / 5:00 am (Coach Torres is back)
Wednesday – Long Run (10 miles) / DTWN / 5:00 am
Thursday – Bike / DTWN / 5:00 am
Friday – Swim / Aquatic Center / 5:30 am
Saturday – Long Bike / Lake Minneola / 6:30 am
Sunday – Clay Road / Clermont, FL / 6:00 am
Nice, France Update and Back to Normal Schedule
Hello Team,
I hope you are all doing well when you receive this email. Now that we all survived the scare of Dorian. It is time to get back to our normal schedule. However, a quick update on what is happening in Nice, France.
Almost everyone has arrived in Nice, France. Donnie comes today! We drove the bike course on Tuesday, and the guys are up for a challenge. The bike is exceptionally hilly and technical. Hence it is the World Championship for 70.3. I am very confident in all of my athletes as they have worked hard, done their training, and ready to be strategic on their race.
The swim – The mediterranean sea is gorgeous, warm, and extremely salty. Therfore, i doubt it will be wetsuit legal and with the salt content of the sea… you will be floating like a buoy.
Hilly Course 
Sharp Turns
The bike – On a course like this, you have to focus on the big picture, the first 25 miles you are climbing non-stop. However, when you get to the top, you have a long descent with switch-backs, bad roads, technical turns, and sketchy descents. Many people brought their road bikes instead of their Tri Bikes to do this course. Many people will go hard on the bike and dwindle on the run. Therefore, save your legs for the run. They have to be smart.
The run – Flat and hot! However, the humidity is very low. If they are smart on the bike, they will have a successful run.
The wine in France is amazing – Super inexpensive! Lets not talk about the bread!
Enclosed you will have the weekend breakdown:
Friday
- Aquatic Center – Please do the following workout.
- Time: 5:30 am
Workout:
- Warm up:
- 4 x 50 as (3 free / 1 kick) on 10 sec ri
- Main Set:
- 30 x 25 as:
- 10 stroke easy
- 10 free moderate
- 10 free on faster interval 10 sec RI
- 30 x 25 as:
- 20 x 50 as
- 5 Choice Easy on 15 RI
- 15 free:
- – 1 – 5 mode on 15 ri
- – 6 – 10 a little faster on 10 sec ri
- – 11 – 15 very fast on 5 sec ri
- Cool Down:
- 200 choice
Saturday – Sprint Triathlon and / or Long Brick
- Duration: 3:00 hour ride followed by a 8 miles run. Please practice with your nutrition and hydration.
- Will discuss with the coaches and will send location.
Sunday – Long Run on your own.
- Ironman Arizona, Florida and Cozumel – 16 miles.
- 70.3 Augusta and North Carolina – 12 miles
- Please run the first portion of the run at your long run pace. The last 4 miles of each will be at tempo pace. Walk 20 sec after each mile if you need to so you can keep your HR on check.
