January 28 – July 3, 2016

Hello team, 

Congratulations to

  • Luis Ortiz Jr – Regional Track Champion
I am proud of you.
Strength Conditioning for Triathletes
In the sport of Triathlon, it is very important to establish a resistance training program in between their aerobic training sessions. Decrease the risk of injury while improving fast- and slow-twitch muscle growth with these workouts.
It’s important that the exercises match the muscular demands of the sport for which you are training. There is little reason for a swimmer to do leg press, but this is a quite valuable exercise for cyclists. Make the decision about what exercises to include by considering the movements of your sport and then closely replicating them in the weight room. It may also be necessary to include exercises that help correct muscular imbalances marked by frequent injury.
Therefore, when establish an exercise routine it is crucial to take in consideration the demands of the sport. The load of the sport and intensity needs to be established when creating an annual training plan. Moreover, as sport-specific training increases at time of the season it may be necessary to cut back on strength training for the primary movers. For example, if working the legs only deepens your fatigue level when training on the bike then you must reduce or eliminate leg exercises done with weights. Continuing to work on core muscles and personal weakness areas will maintain your strength needs. Starting seven days before A-priority races, eliminate all strength training to allow for peaking.
 June 28, 2016:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Time: 5:30 AM 5:00 AM 5:30 AM 5:00 AM 5:30 AM 6:30 am 5:00 am
Location: Aquatic Center DTWN Aquatic Center DTWN
Killarney Station
Long Run
Sport: Swim Bike/Run Swim Run Swim Bike / Run  Swim/Bike/ Run
Duration: 1h 30m
30 min run before bike/ 75 min bike /
 30 min run
1h 30m Track – 75 min 1h 30m 4 hour ride / 30 min run*  2 hours** On your won.
 *There will be a group starting out of Tripeak AThlete at 5:00 am
** Thisrun you will do on your own. I will recommend you to this on a hilly course.
Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project, PremierBikeTransport,

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