Saturday – Bike Ride

Hello Team,

hope you are doing well. AS you are aware I am the Chair for USA Triathlon in the Florida Region as we have our annual meeting; so I will not be at the workout this morning. Therefore, here is the workout for you to follow:

Warm up:

• 30 min at 60% with cadence at 90 rpm
• 5 x 1 min at 95 % of FTP with 2 min easy Don’t go to hard.
  • Remember you have a long set.
• Total Warm up 45 minutes
• Main Set:
  • 4 x 30 min as – 20 min 80% – 10 min 65%
• Cool Down: 15 min easy…. focus on the run afterwards.

Thursday, January 27, 2016- Bike Session

Due to weather conditions tomorrow morning. We are going to be holding a bike trainer session out of the Downtown YMCA at 5:00 am instead of running.

 

Weekly Schedule – January 25 – 31, 2015

Enclosed you will find the schedule

• Monday
  • Aquatic Center
  • 5:30 am
  • Swim
• Tuesday
  • Downtown YMCA
  • 5:00 am
  • Bike
• Wednesday
  • Aquatic Center
  • 5:30 am
  • Swim
• Thursday
  • Downtown YMCA
  • 5:00 am
  • Run
• Friday
  • Aquatic Center
  • 5:30 am
  • Swim
• Saturday
  • Killarney Station
  • 7:30 am
  • Bike/Run
• Sunday
  • Long Run – 1 hour 30 min (On your own)
  • 2016 10th Annual Kick Off
    • 12:30 pm
    • Downtown YMCA

2016 Annual Kick Off Meeting – This Sunday

Very excited for this Sunday! The Central Florida Tri Club will be hosting our 10th annual kick off meeting at:

• Location: Downtown YMCA; 433 N. Mills Ave. Orlando, FL 32803
• Time: 12:30 pm
• Register below:

We look forward in seeing all of you there.

Thanks!

Thursday Bike Trainer Session

Hello Team,

We are shooting for 2.5 hours tomorrow. Make sure you bring enough nutrition for the ride.

Starting at 5 am!

You can do it!

Week of January 19 – 24, 2016

This week we are going to focus a bit on the bike.   However, there will be an additional run later in the day that will announced after practice. Make sure you show up.

• Monday
  • Aquatic center
  • Swim
  • Time: 5:30 am
• Tuesday
  • Downtown Ymca
  • Bike
  • Time: 5:00 am
• Wednesday
  • Aquatic center
  • Swim
  • Time: 5:30 am
• Thursday
  • Downtown Ymca
  • Bike
  • Time: 5:00 am
• Friday
  • Aquatic center
  • Swim
  • Time: 5:30 am
• Saturday
  • Killarney Station
  • Bike / Run
  • Duration: 3:00 hr bike / 30 min run
• Sunday
  • On your own
  • Duration: 1 hour 40 min

Monday – swim

Building strength on the pool is important as we want to hold a steady state efforts. 

Monday – Swim – Aquatic Center – 5:30 am

8422 International Drive

Orlando, FL 32819

407.363.1911

Saturday – Bike/Ride

Today we will be meeting at Advanced Cycles, located at 436 and Lee Vista. Right by the Starbucks before you get to Orlando International Airport. As we are in flat terrain and hardly no traffic, this is today’s workout:

 

Warm-up:
20 minutes easy at 65 to 68%
10 minutes slightly faster to 70%
10 min additional warm-up: 4 x (1 minute surge to 100% followed by 1:30 back to an esay effort), total warm-up of 40 minutes

Main set:
10 sets of (1 min at 95%, then 1 min easy spin recovery but maintain a higher cadence)
20 sets of (1 min at 100%, then 1 min easy spin recovery but maintain a higher cadence)
total of 60 minutes here

Cool down:
10 minutes at 70%
10 minutes at 65 to 68%

Thursday – Run

Tomorrow will be a great run workout at the track. We are going to meet at the YMCA at 5 am. Located at 433 North Mills Ave. Orlando, FL 32803.

We will warm up for 2.5 miles and then head straight to the Track at Howard Middle School. Michelle Hill is going to lead the workout as I will be flying out to Colorado Springs with our annual meeting at USA Triathlon National office and the Hall of Fame Banquet.

 

Congratulations!

Congratulations to all of the athletes to race this past weekend at the Disney Marathon celebration

JUST RUN

Don’t ask me why I run… 

Ask yourself why you don’t!

• Alfredo Solarte
• Kiko Solarte
• Maria Fondo Tondolo
• Scott Aaron
• Scott Lawson
• David Lang
• Brianna Cooper
• Sincy Curley
• Dr. Alan Sidorsky
• Jenna Wayne
• Kyle Coon

  Cheering people on the course!