Week of October 20 – 26, 2014

Hi Hector L

Countdown begins….!

• Ironman Florida – 1 week
• Rev 3 – 2 weeks
• Ironman Cozumel – 5 weeks

These last workouts are key! We are sharpening your skills. It is important that you practice with our nutrition, hydration and recovery.

Congratulations!

• Luis Ortiz – Great Sprint 1st Place Overall

Nutrition and Hydration at Advanced Cycle

It is very important that you train with what you are going to be using on race day. Pick up your gels, salt tabs, powder at Advanced Cycle. If you have any questions on what to use. Please do not hesitate to contact me.

Address: 6651 S Semoran Blvd #104, Orlando, FL 32822

Phone:(407) 704-7808

Hours:

• M – F: 10:00 am – 6:00 pm
• Sat: 12 n – 6 pm
• Sun: 12n – 4 pm

Schedule for this Week

Wednesday

• 5:30 am – Aquatic Center YMCA – Swim

Thursday

• 5:00 am – Downtown YMCA – Tempo Run

Friday

• 5:30 am – Aquatic Center YMCA- Swim
• 7:30 am – Advanced Cycle – Recovery Ride (Road Bike)

Saturday

• 7:30 am – UCF Research Parkway
  • 3 hour bike followed by a 20 min run
  • 4:30 hour bike followed by 30 min run

Sunday

• 6:00 am – Downtown YMCA – Run
  • 90 minutes

Week of October 15 – 19, 2014

Congratulations!

Ironman World Championship Hawaii

• Michael Melton

Pensacola Sprint Race

• Luis Ortiz

Rest and Recovery

The workouts you do are as good as the recover that follows. How can you get the best out of each session? If you are like every single triathlete as I see, the coach tells you to cool down and you skip the active recovery and start packing your stuff. You immediately rush to the car to put things away and then jump in the shower to head to work.  Then a couple of days or weeks later, the athlete tells the coach, “I am hurt”, “I am injured”, “I think I pulled something” or something similar. Therefore, to prevent any of these issues to occur you need to make time to stretch.

Read More 

Week Schedule October 15 – 19, 2014
Monday

• 5:30 am – Aquatic Center – Swim

Tuesday

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

Wednesday

• 5:30 am – Aquatic Center – Swim

Thursday

• 5:00 am – Downtown YMCA – Long Run

Friday

• 5:30 am – Downtown YMCA – Swim
• 7:30 am – Advanced Cycle – Recovery Ride (Road Bike)

Saturday

• 7:30 am – Tri America Race – Clermont, FL
• 7:30 am – Lee Vista and 436 – Bike / Run
  • 3 hour bike followed by a 20 min run

Sunday

• 6:00 am – Downtown YMCA – Run
  • 90 minutes

Week of October 6 – 12, 2014

Enclosed you will find the schedule for the week of October 6 – 12, 2014

• Monday – 5:30 am
  • Sport: Swim
  • Location: Aquatic Center
  • Assistant Coach: James Nunn
• Tuesday – 5:00 am
  • Sport: Bike / Run
  • Location: Downtown YMCA
  • Assistant Coaches: Michelle and Michael Hill
• Wednesday – 5:30 am
  • Sport: Swim
  • Location: Aquatic center
  • Assistant Coach: James Nunn
• Thursday – 5:00 am
  • Sport: Run / speed
  • Location: Downtown YMCA
  • Assistant Coach: Michelle and Michael Hill
• Friday – 5:30 am
  • Sport: Swim
  • Location: Aquatic center
  • Assistant Coach: James Nunn
• Saturday – 7 am
  • Sport: Breakthrough Brick
  • Location: UCF Research Parkway
  • Assistant Coach: Judy HIll
    • Duration:
      • Cozumel – 4 hour bike / 90 min run
      • Half IM Distance:  3 hour bike / 90 min run
      • Short Course: 2 hour bike / 1 hour run
• Sunday – 6 am
  • Sport: Run
  • Location: Downtown YMCA
  • Assitant Coach: Michael and Michelle HIll
  • Duration: 80 min

Save the Date – October 19, 2014

Calling out to all of the previous and current CFL Tri Club Members!

USA Triathlon Florida Region is compiling Pictures of all of the USAT Sanctioned Clubs in Florida. I will like for you to please dust off or wash your tri club shirt or uniform and bring it to Lake Eola at 8 am. We will meet in front of Panera. I will greatly appreciate your support on this. Please pass the word.

October 4 – 5, 2014

Weather Advisory!

It is going to be a wet weekend. Therefore, we are going to make a few changes to the schedule:

Saturday, October 4, 2014

• Time: 7 am
• Location: 436 and Lee Vista – Starbucks
• Duration:
  • Cozumel and Florida: 4:30 hours / 1 hour run
  • Rev 3 or Half: 4 hours / 1 hour run
  • Base Training: 3 hours / 30 min run

Sunday, October 5, 2014

• Time: 6 am
• Location: Downtown YMCA
• Duration:
  • Cozumel and Florida:
    • Group A (Those who ran long on Thursday) 90 min
    • Group B (Those who didn’t run long on Wednesday) 2 hours
  • Rev 3, Half or Base Training:
    • 90 min