Tuesday – Bike RIDE and Week Update

Hello Team,

I hope you are all doing well. I need as many participants as possible tomorrow at the bike trainer session as I will be discussion some important things about the club.

Tuesday – Bike Trainer

  • 5:00 am
  • Downtown YMCA
  • Bike / Run

Wednesday – Swim

  • 5:30 am
  • Aquatic center
  • Long Course – Swim

Thursday

  • 5:00 am
  • Downtown YMCA
  • Track Work

Friday

  • 5:30 am
  • Aquatic Center
  • Long Course – Swim

Saturday

  • Meet: 7:00 am
  • Roll Out: 7:15 am
  • Kilarney station –
  • Route – Dewey Robbins
  • Duration: 2 – 3 hours

Sunday

  • Clay Roady on your own.

Monday – Swim

Hello team,

Please do the following workout tomorrow morning. The Aquatic Center will be open; however, I will be doing my long run tomorrow out of the downtown YMCA as I couldn’t get it done today.

Warm Up:

  • 300 Free
  • 300 pull
  • 6 x 50 kick with 15 sec recovery

Main Set:

  • 5 x 100 with 15 sec recovery at moderate effort
  • 4 x 25 fast with 20 sec recovery
  • 4 x 100 with 15 sec recovery at moderate effort
  • 4 x 25 fast with 15 sec recovery
  • 3 x100 with 15 sec recovery at moderate effort
  • 4 x 25 fast with 10 sec recovery
  • 2 x 100 with 15 sec recovery at moderate effort
  • 4 x 25 fast with 5 sec recovery
  • 100 at moderate effort

Your Goal is to hold the same pace in all of the 100.

Cool Down: 100 choice

Revised – Easter Weekend

Friday

  • Aquatic Center
  • 5:30 am
  • Speed Work

Saturday

  • Group A:
    • Kilarney Station – Clermont
    • Meet: 7:15 am
    • Roll out: 7:30 am
    • Duration: 2 – 3:30 hours depending on distance that you’re training for.
  • Group B:
    • For those who are still recovering from Haines City and want an easy 2 hour ride. There is a group led by Jennifer Sturgess out of Advance Cycle.
    • Meet: 7:00 am
    • Roll out: 7:30 am
    • Duration: 2 hours – Zone 2 ride

Sunday – Easter

  • Don’t eat your feelings!
  • Easter Ride
    • 4 hours
    • Meet at Dtwn YMCA – 6:00 am
    • Zone 2 Ride towards Clermont

Congratulations:

  • Lina Miller for getting her IM 70.3 World Championship Slot
  • Lori Campbell for 2019 USA Triathlon All American

Weekend UPdate – EASTER

Friday

  • Aquatic Center
  • 5:30 am
  • Speed Work

Saturday

  • Kilarney Station – Clermont
  • Meet: 7:15 am
  • Roll out: 7:30 am
  • Duration: 2 – 3:30 hours depending on distance that you’re training for.

Sunday – Easter

  • Don’t eat your feelings!
  • Easter Ride
    • 4 hours
    • Meet at Dtwn YMCA – 6:00 am
    • Zone 2 Ride towards Clermont

Congratulations:

  • Lina Miller for getting her IM 70.3 World Championship Slot
  • Lori Campbell for 2019 USA Triathlon All American

Saturday Ride and Athletes racing’s Haines City 70.3

Group Ride for Non Racers

For those athletes not racing Haines City – there will be a group ride out of UCF Research Parkway at 7 am. Rolling out at 7:15 am.

The group will be doing 2 hours at Zone 2 led by Coach Michelle Hill.

Haines City 70.3 Racers

For those athletes racing, please do a light brick as follows:

20 min swim – focus on sighting and a few accelerators

20 min bike – warm up: 5 min at a light intensity followed by 4 x 2 min build to race pace effort with 3 min easy.

20 min run off the bike: 5 min focus on your cadence with 4 x 90 sec build to race pace effort with 2 min easy

Complete the rest of the run at zone 2.

Foam roll and stretch. Keep yourself hydrated and make sure you get this done early in the day. You should be off your feet by 3 pm.

Recovery week / Race Week

Hello Team,

This is a great week as many athletes are going to be racing at Ironman 70.3 Haines City and it is Recovery week.

Congratulations to all of the athletes who raced this weekend:

  • Galveston 70.3
    • Lina Miller
    • Cisco Chavez
  • Ride Across Florida
    • Laura Minns
    • Illeana Villar

Taper and Race Week:

This week, it is important to tone it down and don’t over due it. Taper can be defined as a reduction in training with the goal of having the athlete sharp at the end of taper. The goal of sharpness is to optimize fitness for a amazing performance at an important race.

Therefore, don’t go crazy in the training this week as you may feel very strong. Hold it up and give it to me on Race Day!

Enclosed you will find the schedule for this week:

  • Tuesday
    • 5:00 am
    • Sport: Brick: Bike/Run
    • Location: Downtown YMCA
    • Make Sure you bring bike, bike trainer and your running shoes.
  • Wednesday
    • 5:30 AM
    • Swim
    • Location: Aquatic Center
    • Make sure to do your dynamic warm up before 5:30 am.
    • Note: If you are racing this week, please swim Lucky’s Lake at least 2 laps.
  • Thursday
    • 5:00 am
    • Sport: Run
    • Location: Downtown YMCA
    • Note: There will be two different workouts for those racing and those not racing.
  • Friday
    • The Aquatic Center will be closed due to Masters Swim Meet! Therefore, I recommend you to go to Lucky’s Lake.
    • If you are racing, please take the day off and rest!
  • Saturday
    • Meet at 7:15 / Roll out 7:30 am
    • UCF Research Parkway
    • Duration: 2 hours – 3 hours followed by a 20 min run
  • Sunday
    • Race Day!
    • If you are not racing, it will be great if you can go and support the team,

Succeed!