September 6 – 7, 2014

Good morning team, 

I hope you are all doing well. Enclosed you will find the breakdown for this weekend.  I can not emphasize how important it is for you to practice with your hydration and nutrition especially during training. Many people try to nail down their nutrition just a few weeks leading into their big race and they have GI issues or their body just breaks down. That is the last thing you want. Therefore, make sure you are at least taking 1000mg of sodium if you are a heavy sweater and followed with water. Also, make sure you also eating!  Of course don’t have a feast on the bike, but based upon our workshops that we have had, you know how much you should take.  Keep up the good work. 

Workout:

Saturday – September 6, 2014

• Location: UCF Research Parkway
• Duration: 3 – 5:30 hours
• Description: 
  • Warm up: 20 min at cadence of 90 rpm 
    • Accelerators: 5 x 1 min build to 100% of FTP with 2 min easy
    • Total Warm up: 35 min
  • Main Set:
    • Olympic: 4 x 25 min at 95% with 10 min at 70% 
    • Half: 4 x 25 min at 90% with 20 min at 70%
    • Ironman: 
      • 4 x 30 min at 85 – 90% with 15 min at 70%
      • 1 hour at 70 -75%
      • 3 x 10 min at 90% with 10 min at 70%
  • Cool Down: 
    • The last segment of your set will be your cool down. Then get ready for your run. 

Sunday – September 7, 2014

• Location: Downtown YMCA
• Duration: 90 min – 2 hours
• Description: 
  • Olympic: 8 miles at Zone 2 walk 20 sec every mile
  • Half: 14 miles at Zone 2 walk 20 sec every mile
  • Ironman:  15 miles – 16 miles
    • 11 miles at Zone 2
    • last 3 miles at Zone 3 (Tempo)

Make sure you stretch and foam roll.