Congratulations to all of the athletes who raced this past weekend:
- Joel Diaz
- Yara Idelfonzo
- Sincy Curly
- Michael Melton
- Gerard Hubbard
- Michael Fitz Patrick
- Hardik Patil
- Brian Overly
- Dan Grieb
I am very proud of all your hard work and dedication. No matter how hard it gets, you push through and finish what you started.
The next couple of weeks we are going to be focusing on the bike. Enclosed you will find the schedule of this week.
|
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
| Tri Club |
Aquatic center |
Thanksgiving Day – Average American Gains (10 – 15 lbs during the holidays) |
Black Friday – Swim on your own |
Lee Vista / 436 |
Lee Vista / 436 |
| Time: |
5:30 AM |
7 AM |
7 AM |
||
| Sport: |
Swim |
Bike |
Bike |
||
| Duration: |
1h 30m |
2h |
2h |
Enclosed you will see the weeks breakdown:
| Week |
Focus |
Time |
Sprint |
Olympic |
Half and Full |
| November 19, 2018 |
Bike Focus Week – 1 |
6h |
|||
| November 26, 2018 |
Bike Focus Week – 2 |
8h |
|||
| December 3, 2018 |
Bike Focus Week – 3 |
10h |
Efficiency Pre Test |
||
| December 10, 2018 |
Bike Focus Week – 4 (Test) Protocol for Distance |
7 |
4 x 20 sec / 5 min / 8 min / 3 x 30 sec on with 30 sec off |
5m and 8 min |
5 min and 20 min |
| December 17, 2018 |
Run Focus Week – 1 |
5h 30m |
|||
| December 24, 2018 |
Run Focus Week – 2 |
6h 45m |
|||
| December 31, 2018 |
Run Focus Week – 3 |
7h |
Efficiency Pre Test |
||
| January 7, 2018 |
Run Focus Week – 4 (Test) Protocol for Distance |
6 |
3000 meter |
4 x 1 mile repeats |
4 mile test |
