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

Weekend Update – October 13-14, 2018

Saturday

• Ironman Crew
• 5 am
• UCF Research Parkway
• Long Ride 4-5 hours

• Non Ironman Crew
• 6:45 am
• UCF Research Parkway
• Long Ride 2-3 hour

Sunday Ride

• 6:45 am
• Lee Vista/ 436 Advanced Cycle
• Duration: 3 hours

Tuesday – Bike / Run

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

Thursday – Bike/Run

Bring enough nutrition for at least a two hour ride and 30 min run.

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

Weekend Update – CFL Tri Club Training

Hello team I hope you’re all doing well. Enclosed you will find the schedule for this weekend.

Saturday

Meet at 6:30 PM at Lee Vista/436 to roll out at 6:45 am.

Group A: led by Dan Grieb 20-24 mph 3 – 4 hour duration

Group B: Led by Julian 16-18 mph 2:30 duration

Sunday- on your own

Base training 8-10 miles

Ironman: 15 miles

Friday – Lucky’s Lake swim / run

Friday’s workout: 3 laps at Lucky’s lake followed by a 4 mile run

Time: 6:30 am – Please arrive 15 minutes before hand so you could start on time

Location: Lucks Lake