Saturday Group Ride

Group A:

  • 5:30 am
  • Must ride: 20-22 mph
  • Duration: 4 hours
  • Location: DTWN YMCA (must have lights)
  • Run after bike: 45 min

Group B:

  • 7:00 am
  • Must ride:
    group 1: 16-18 mph
  • group 2: 18-20 mph
  • Location: Advanced Cycle (Lee Vista and 436)
  • Run after bike: 30 min

IM 70.3 Santa Rosa…. are you going?

Registration is still open for 70.3 Santa Rosa. Here is the link if you are interested in going.

Link to Registration: http://www.ironman.com/triathlon/events/americas/ironman-70.3/santa-rosa.aspx#axzz5fQHKXVrd

Itinerary:

  • Wednesday
    • Direct Flight from UNITED at 5:50 pm to SFO
  • Thursday
    • AM – Training
    • 12 pm – Packet Pick up
    • 1 pm – Race Briefing
    • 2 pm – Drive the Bike Course
  • Friday
    • Light Brick
    • Breakfast
    • 10 am – Bike Drop OFF
    • Rest
    • Dinner at 5:30 pm
  • Saturday – Race Day
  • Sunday
    • 9 am – Wine Tour – Price TBA
    • Option of Red Eye Flight at 10:45 pm from UNITED arrive at 7:11 am on Monday

If you sign up, please let me know so we can arrange lodging and transportation. However, If you want to go to spectate and have fun… you are always more than welcome!

Sincerely,

Coach Torres

Wine Country

CFL Tri Club Update (Feb 12 – 17, 2019)

Hello Team ,

Enclosed you will find the schedule for this week:

  • Tuesday
    • Bike / Run
    • Time: 5:00 am
    • Location: Downtown YMCA
  • Wednesday
    • Swim
    • Time: 5:30 am
    • Location: Aquatic Center
  • Thursday
    • Long Run
    • Time: 5:00 am
    • Location: Downtown YMCA
    • Note: Distance 9 – 14 miles
  • Friday
    • Swim
    • Time: 5:30 am
    • Location: Aquatic Center
  • Saturday and Sunday
    • It looks like it is going to be raining. On Friday, the schedule will go out.

Weekend Update- 2/9-10

Saturday-Long Bike

Advanced Cycles

Arrive at 7:15, Roll out at 7:30

2-3 hours

Sunday-Run or swim on your own

Purpose: Long, easy recovery with just a few fast pick ups.

Warm up:

1000 free @ 15:00 (65%)

Main Set:

1000 Free with paddles @ 15:00 (75%)

– Focus on the high elboy catch

1000 kick with fins @ 15:00 (75%)

– You will do this with a kick board

Speed Set:

6 x 25 @ :30 sec

– Odds Easy, no breather (65%)

– Evens: Fast (90 – 95)

– Don’t skip a set and leave it on time.

Warm down:

– 350 easy (60 – 65%)

– If you are short on time, just do 100

 

Friday, Run-Track

There will be no coach for this workout.  So get it done on your own!

Warm up:

5 min walk

10 easy run

6 Strides

Main Set:

3 x 2 min @ 5k with 1 min jog recovery 

3 min easy run

4 x :30 run @ mile race pace with 1 min jog recovery

3 min easy jog

3 x 2 min @ 5k with 2 min jog recovery 

3 min easy run

4 x 1 min @ mile race pace with 1 min jog recovery

Cool Down:

3 min walk

15 min easy jog

3 min walk

Wednesday – Swim

Warm up:

3 x 125 as 100 Free / 25 Stroke with 15 sec recovery

4 x 50 as 25 drill / 25 tarzan drill with 15 sec recovery

6 x 100 as 50 build / 50 easy pull with 15 sec recovery

Main set:

300 Free at 85%

3 x 100 as 75 at 85% / 25 Flutter kick on your back with 20 RI

100 easy

Kick set

100 easy kick with board

4 x 50 kick with board with 15 sec recovery

4 x 25 kick with board at 100%

Pull set:

8 x 150 pull as 50 85% / 50 at 75% / 50 at 85%

Cool down:

100 stroke

Wednesday-Swim

Purpose: Endurance training, culminating with fast 25s to train speed when fatigued.

Warm up:

400 @ :30 sec rest (60 – 65%)

– 100 swim / 200 kick / 100 swim

6 x 50 @ :50 or 1:00

– Odds: Swim or drill choice (60 – 65%)

– Evens Build to (90%)

Main Set:

3 x 400 negative split, descend 1 – 3 @ 6:20 or 7:00

– 1st 400 (60 – 65%) -> by the 3rd 400 (90 – 95%)

Speed Set:

2 x 25 free all out @ 45 or 55 sec

50 easy @ :30 sec (60 – 65%)

2 x 50 kick with board all – out @ :30 rest 100%

50 easy @ :30 rest (60 – 65%)

2 x 25 free all out @ 45 or :55 (100%)

Bonus Set:

2 x 300 pull with buoy @ :30 rest (80%)

– Focus on your high elbow catch, and drive your core on serape plane

4 x 25 all out pull with buoy @ :45 or :55

Cool Down:

100 easy (60 – 65%)

Succeed!