Weekend Update – April 30 – May 1

Hello Team,

Here is an update for this weekend, starting tonight:

Friday

• Nutrition Clinic and Happy Hour
  • Note: Focusing on race day and training.
  • Location: Santiago Bodega
    • 802 Virginia Dr. , Orlando, FL 32803
  • Time: 5:30 pm

Saturday

• Bike / Run
  • Location: Lee Vista & 436
  • Time: 6:30 am
  • Duration: 2:30 hours
  • Note: Please bring enough nutrition for two hours followed by a 30 min run

Sunday

• Tempo Run
  • Location: Downtown YMCA
  • Time: 6:30 am
  • Duration: 90 min – 2 hours
  • Note: Please bring appropriate nutrition.

April 26 – May 1, 2016

Hello team, 

Congratulations to

• Gianna
• Michelle Hill
• Linda Freeman
• Jason Sanders and brother
• Brenda Dorman
• Julián Perez
• Michael Melton
• Kyle Coon
• Brendan Curl
• Melissa Daly

April 27 – May 1, 2016:

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Time:	5:30 AM	5:00 AM	5:30 AM	5:00 AM	5:30 AM	7:30 am	6:30 am
Location:	Aquatic Center	DTWN	Aquatic Center	DTWN	Aquatic Center	Lee Vista / 436	Dtwn
Sport	Swim	Bike/Run	Swim	Run – Track	Swim	Bike/Run	Run
Duration:	1h 30m	2h	1h 30m	2h	1h 30m	2:30	1:45 hr

Sponsors

Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project, PremierBikeTransport,

Congratulations! Week of April 11 -17, 2016

I am so happy to see all of my athletes compete today and kick butt!

Congratulations to:

• Jose Lopez – PR
• David Lang – PR
• Trent Smith – PR
• Maria Fondo Tondolo – PR
• Thomas Greene – PR
• Tyler Jarvis
• Sean Dishman
• Caleb Archuleta – PR
• Michael Melton – PR
• Kyle Coon – PR
• Ken Genova
• Scott Lawson – PR
• Scott Aaron – PR
• David Lang – PR
• Julie Gennarino – PR
• Alfredo Solarte – PR
• Anna Emery

I am very proud of all of you. Keep up the good work.

Enclosed you will find the schedule for this week.

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Time	5:30 am	5 am	5:30 am	5 am	5:30 am	7:30 am	Day OFF
Location	Aquatic Center Directions	Downtown Directions	Aquatic Center Directions	Downtown Directions	Aquatic Center Directions	Killarney Station
Sport:	Swim	Bike / Run	Swim	Run	Swim	Bike / Run
Duration:	90 min	2 hour	90 min	2 hour	90 min	2 – 4:00 hr

April 9 – 10, 2016

Hello Team ,

As you are aware that this weekend is Haines City, many of our athletes will be racing. Therefore, you will see the breakdown for those who are racing and for those who are not.

Saturday

Athletes racing Haines City

• 15 min swim / 30 min bike / 15 min run
  • Include 4 x 30 sec accelerators throughout the main set with 1 minute recovery in between.

Athletes Not Racing Haines City

• Location: Kilarney Station
  • 7:30 am
  • Duration 2:30 hours with a 30 min run
  • Bike description:
    • Warm up
      • 20 min easy at zone 1
      • 5 x 30 sec build with 90 sec easy
    • Main Set:
      • 3 x 25 min at 85 – 90% with 20 min at Zone 2 (75 – 77% of Functional Threshold power.)
      • 15 min at Zone 2 – (get ready for the run)
  • Run
    • 5 min easy
    • 20 min at Tempo Pace (85 – 90% of Threshodl) with 20 sec walk every mile
    • 5 min cool down

 

Week of April 4 -10, 2016

Good morning team,

Congratulations to all of the athletes race this past weekend.

• Judy Hill
• Hector Torres

Haines City 70.3

As you are aware, we have many athletes that are racing this weekend in Haines  city. Therefore, it is important that we have a presence. The race is going to be on Sunday morning at 7 AM. If you can, please  go out and cheer your teammates.  We will have our tent out there.

Schedule

• Monday – Aquatic center – swim – 5:30 am
• Tuesday – Downtown – bike/run – 5:00 am
• Wednesday – Aquatic center – swim – 5:30 am
• Thursday – Downtown – Run – 5:00 am
• Friday – Aquatic center – swim – 5:30 am
• Saturday – Lucky’s lake – TRI Pre Race 20/20/20 -7:30 am
• Sunday – Haines City -7:30 am