Week of October 16 – 21, 2018

Hello Team, 

Enclosed you will find the schedule for this week:

Countdown till races:

  • New Orleans 70.3 – 1 weeks
  • Breakthrough Camp – 2 weeks
  • Miami Man – 4 weeks
  • Ironman Arizona & Cozumel – 4 weeks
  • OUC Half Marathon – 7 weeks
  • Challenge Daytona – 8 weeks

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Tri Club

Aquatic Center

Downtown YMCA

Aquatic center

Downtown YMCA

Aquatic center

Great Clermont – Triathlon and Kilarney Station

Downtown Orlando

RUN

Time:

5:30 AM

5 AM

5:30 AM

5:00 AM

5:30 AM

6:45 AM

10/7/2018 6:00:00 AM

Sport:

Swim

Bike / Run

Swim

Track

Swim

Ironman Athletes – 4 hour bike ride. Short Course – 3 hour bike ride

Ironman Athletes – 16 MILE run. Short Course – 9 mile run

Duration:

1h 30m

2h

1h 30m

1h 30m

1h 30m

3hr – 5hr

90 min – 2 hours

This past week it was a great experience seeing the best of the world compete against one  another. It was great seeing many of my fellow level 3 coaches at the race and brainstorm with them on new approaches on coaching our athletes. It It provides great perspective seeing the potential of many athletes I coach… be prepared. 

Special Olympics

On Saturday, September 20, 2018, the Special Olympics will be holding their first triathlon. If you are available, come and cheer for the Special Olympics on the 3rd wave of Sprint Triathlon on Victory Point, Lake Minneola. Sprint starts at 9:30 am, Special Olympic wave at 9:40 am. 

Breakthrough Camp Dates

As many races are coming up, we are going to have specific workouts to get you race ready. As Ironman Florida is going to be cancelled, we are going hold a specific breakthrough camp that weekend. 

  • Thursday, November 1, 2018
    • Open Water Swim / Run
      • Location: Lucky’s Lake
      • Time: 6:30 am
      • Arrive: 6:15 am
      • Workout: 3 laps of lucky’s lake / 4 mile run
    • Bike Workout
      • Location: Advanced Cycle / Lee Vista and 436
      • Time: 12n
      • Rollout: 12:15 pm
      • Duration: 2:30 hour
      • Workout: Zone 2
  • Friday, November 2, 2018
    • Swim Drill Work
      • Location: Aquatic Center 
      • Time: 5:30 am
      • Arrive: 5:15 am
    • Run – Speed Work
      • Location: Blue Jacket Park
      • Time: 9 am
      • Duration: 90 min
  • Saturday, November 3, 2018
    • Open Water Swim / Run
      • Location: Lucky’s Lake
      • Time: 7:30 am 
      • Arrive: 7:15 am
      • Workout: 3 laps of lucky’s lake
    • Bike/Run Workout
      • Location: Dr Phillips YMCA 
      • Time: 9:00 am
      • Rollout:  9:15 am
      • Duration: 4 hours / 30 min run
      • Workout: Zone 3
      • Route: Towards Clermont. 
  • Sunday, November 4, 2018
    • Clay Road – 15 miles
      • Location: Clay Road
      • Time: 6 am
      • Distance: 10 miles and 15 miles
    • Bike Workout
      • Location: Advanced Cycle / Lee Vista and 436
      • Time: 12n
      • Rollout: 12:15 pm
      • Duration: 2:30 hour
      • Workout: Zone 2

Monday – Swim

Warm up:
10 x 100 as
– Odds: Free
– Evens: Kick with 15 sec recovery
200 with Paddles no buoy at a moderate pace focusing on distance per stroke

Main set:
4 x 100 Tempo with 15 sec recovery
200 Moderate
3 x 100 Tempo with 15 sec recovery
200 moderate
2 x 100 Fast with 20 sec recovery
200 moderate
4 x 50 Fast with 30 sec recovery
200 Moderate

Cool down:
200 choice

Week of October 8 – 14, 2018

Hello Team, 

Enclosed you will find the schedule for this week:

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Tri Club

Aquatic Center

Downtown YMCA

Aquatic center

Downtown YMCA

Aquatic center

Kearney Station – Clermont, FL

Lee Vista / 436

Time:

5:30 AM

5 AM

5:30 AM

5:00 AM

5:30 AM

6:45 AM

6:45 AM

Sport:

Swim

Bike / Run

Swim

Track

Swim

Ironman Athletes – 5 hour bike ride. Short Course – 3 hour bike ride

Ironman Athletes – 3 hour ride; Short Course – 2 hour ride

Duration:

1h 30m

2h

1h 30m

1h 30m

1h 30m

3hr – 5hr

2hr – 3hr

Countdown till races:

  • New Orleans 70.3 – 2 weeks
  • Ironman Florida – 4 weeks
  • Miami Man – 5 weeks
  • Ironman Arizona & Cozumel – 6 weeks
  • OUC Half Marathon – 8 weeks
  • Challenge Daytona – 9 weeks

It is very important that the Ironman athletes must follower their training plan as the race is early close. This past week was a heavy load week; therefore, recovery is a key component to your training. It is very important to keep your nutrition on point. If you don’t have access to any NormaTec boots, please let me know as you can pass by TriPeak Athlete and use them. 

The assistant coaches are there to help you. If you have any questions, please do not hesitate to contact me. 

February 6 – 7, 2018

Saturday, February 6, 2018

  • Group A
    • Downtown YMCA:
    • Arrival: 4:45 am
    • Departure: 5:00 am on time
    • Duration:
      • 3 hour group with 1 hour run
      • 4 hour group with 2 hour run
    • Note: please bring your lights and enough nutrition.
  • Group B
    • UCF Research Parkway
    • Arrival: 6:45 am
    • Departure: 7 am
    • Duration:
      • 3 hour group with 30 min
      • 2 hour group with 30 min

Sunday, February 7, 2018

  • On your own
  • 80 min endurance run

IMG_9099

Week of October 1 – 7, 2018

Hello Team,

Congratulations to all of the athletes who raced this raced this weekend:

  • Eric Deming
  • Jerome Bareth
  • Sincy Curly

Eric Deming was stung by a wasp at mile 100 on the bike and wasn’t allowed to finish the race. Jerome had a great race and so did Sincy! Make sure to congratulate them!

This is going to be a great week:

  • Monday
    • Sport: Swim
    • Location: Aquatic Center
    • Time: 5:30 am
  • Tuesday
    • Sport: Bike / Run
    • Location: Downtown YMCA
    • Time: 5:00 am
  • Wednesday
    • Sport: Swim
    • Location: Aquatic Center
    • Time: 5:30 am
  • Thursday
    • Sport: Bike / Run
    • Location: Downtown YMCA
    • Time: 5:00 am
  • Friday
    • Sport: Swim / Bike Brick
    • Location: Aquatic Center
    • Please arrive at 5:15 am and set up your bike trainer so we can start at 5:30 am.
  • Saturday
    • Breakthrough Brick
      • Ironman Athletes (Cozumel, Florida and Arizona)
      • Duration: 3hour 45 min bike / followed by a 2 hour run
    • Base Training:
      •  2 hour 30 min training ride
      • Run after bike: 30 min
  • Sunday – Recovery Day
    • 45 min easy run
    • Recovery Swim – 1500 meters

Succeed!