Triathlon Lingo

Enclosed you will find the most common terminology used for triathletes:

Swim Terminology

• N/S (Negative Splits): Take off 1 – 2 seconds per each lap.
• MOD: Moderate effort
• Pull: Place pull buoy in-between your legs and use paddles on your hands
• Kick/Streamline: You will use a kick board. However, a streamline kick with your arms extended and head in between. Take 6 – 12 kicks and then take a stroke to breath.
• Descending: You will gradually get faster per each set.
• Ascending: You will gradually decrease your speed per each set.
• Lung Buster: Breathing ever 3, 5, 7 stroke.

Bike Terminology

• Passing: Cyclist will pass another cyclist only on their left.
• I-Pods or MP3 players: Music devices are not allowed during the training session. It is against the law!
• Riding on the right of the road.

Run Terminology

• Recovery Pace – Easy / Zone 1
• Long Run Pace – Endurance Pace / Zone 2
• Tempo Pace – Half Marathon Pace / Zone 3
• Threshold – 10k Pace /  Zone 4
• Anaerobic – 5k / Zone 5

What are my Bike Zones?

What are my bike zones?

Many of you ask yourself during the bike trainer session, “What is Zone 2?” Enclosed you will find the description on each zone on the bike.

Zone	Name	Average Power	Average HR	Perceived Exertion	Description
1	Active Recovery	<55%	<68	<2	“Easy spinning” or “light pedal pressure”, i.e., very low level exercise, too low in and of itself to induce significant physiological adaptations. Minimal sensation of leg effort/fatigue. Requires no concentration to maintain pace, and continuous conversation possible. Typically used for active recovery after strenuous training days (or races), between interval efforts, or for socializing.
2	Endurance	56-75%	69-83%	2-3	“All day” pace, or classic long slow distance (LSD) training. Sensation of leg effort/fatigue generally low, but may rise periodically to higher levels (e.g., when climbing). Concentration generally required to maintain effort only at highest end of range and/or during longer training sessions. Breathing is more regular than at level 1, but continuous conversation still possible. Frequent (daily) training sessions of moderate duration (e.g., 2 h) at level 2 possible (provided dietary carbohydrate intake is adequate), but complete recovery from very long workouts may take more than 24 hs.
3	Tempo	76-90%	84-94%	3-4	Typical intensity of fartlek workout, ‘spirited’ group ride, or briskly moving paceline. More frequent/greater sensation of leg effort/fatigue than at level 2. Requires concentration to maintain alone, especially at upper end of range, to prevent effort from falling back to level 2. Breathing deeper and more rhythmic than level 2, such that any conversation must be somewhat halting, but not as difficult as at level 4. Recovery from level 3 training sessions more difficult than after level 2 workouts, but consecutive days of level 3 training still possible if duration is not excessive and dietary carbohydrate intake is adequate.
4	Lactate Threshold	91-105%	95-105%(may not be achieved during initial phases of effort(s))	4-5	Just below to just above TT effort, taking into account duration, current fitness, environmental conditions, etc. Essentially continuous sensation of moderate or even greater leg effort/fatigue. Continuous conversation difficult at best, due to depth/frequency of breathing. Effort sufficiently high that sustained exercise at this level is mentally very taxing – therefore typically performed in training as multiple ‘repeats’, ‘modules’, or ‘blocks’ of 10-30 min duration. Consecutive days of training at level 4 possible, but such workouts generally only performed when sufficiently rested/recovered from prior training so as to be able to maintain intensity.
5	VO2 Max	106-120%	>106%	6-7	Typical intensity of longer (3-8 min) intervals intended to increase VO2max. Strong to severe sensations of leg effort/fatigue, such that completion of more than 30-40 min total training time is difficult at best. Conversation not possible due to often ‘ragged’ breathing. Should generally be attempted only when adequately recovered from prior training – consecutive days of level 5 work not necessarily desirable even if possible. Note: At this level, the average heart rate may not be due to slowness of heart rate response and/or ceiling imposed by maximum heart rate)
6	Anaerobic Capacity	>121%	N/A	>7	Short (30 s to 3 min), high intensity intervals designed to increase anaerobic capacity. Heart rate generally not useful as guide to intensity due to non-steady-state nature of effort. Severe sensation of leg effort/fatigue, and conversation impossible. Consecutive days of extended level 6 training usually not attempted.
7	Neuromuscular Power	N/A	N/A	* (Maximal)	Very short, very high intensity efforts (e.g., jumps, standing starts, short sprints) that generally place greater stress on musculoskeletal rather than metabolic systems. Power useful as guide, but only in reference to prior similar efforts, not TT pace.

Weekend Feb 25-26

Evening,

Saturday Ride

The team will be meeting tomorrow at 7 AM at Kilarney station in Clermont Florida. Roll out is at 7:15 am. Don’t be left behind! 

Duration  3 hours followed by a 30 min run. 

Coach Julian Perez and Michelle Hill will have the workout .

Sunday Run

6:00 am – Downtown YMCA

Coach Torres will have the workouts 

Friday – Swim

Tomorrow you will have two options:

Pool swim or open water 

For those who will be swimming in the pool, please follow the swim workout below. However, those who will like to do open water, please meet st Luckys Lake at 6:15 am.

Swim workout:
Warm up:

300 free / 400 kick / 500 pull

12 x 50 as: 25 drill/25 kick/ on 15 sec RI

Main set:

16 x 50 free fast as 4 on 15 sec RI / 4 on 30 sec RI / 4 on 45 sec RI / 4 on 1 min RI

Cool down: 400 RI

Thursday Morning Update

Hello Team,

There is a high percentage of rain tomorrow morning. I don’t want to risk it! Therefore, we are going to be holding a bike trainer session tomorrow at 5:00 am at the DTWN YMCA. Please pass along.

Hector L Torres

#imcozumel #ntrecovery #bestbikesplit #garneau #liveyourdream #nopainnogain #quintanarootri @quintana_roo_tri @ntrecovery @baseperformance @cfltriclub @advancedcyclespr @ironmantri @usatflorida @rudyprojectna @zootsports @rokasports #breakinglimits @outgamesmiami @gaygames #gaytriathlete #glbt #gayrights #equality #workhardplayhard @proformsupplements #proformsupplements #hyletenation @hylete #imsouthafrica #cfltriclub #freshlegsfaster @hyletenation @hylete @outgamesmiami #40racesbefore40 #orlandostrong #orlandopride

Week of Feb 20 – 26, 2017

Hello team,  The training is paying off …. your commitment to training is key to your success. Which means, you better start showing up to training.  Enclosed you will find the schedule for this week and the countdown of the races that are coming up. Races   The 2017 Club Regional Championship is going to be held in Clermont on March 17 – 19, 2017. It is very important that we represent the hard work we have done for the years. You can register at www.sommersports.com You have the following races you can register for: Saturday Sprint or Half Sunday International Distance Triathlon: 1.5K Swim, 40K Bike, 10K Run International Distance Aqua Bike: 1.5K Swim, 40K Bike.  International Distance Duathlon:  5K Run, 40K Bike, 10K Run I hope you register. Team Cohesiveness  We are a team and as a team, I want you all to start wearing your cycling tops on our group rides. Which means, we are getting some specific cycling tops to wear on the weekends.  We are putting together the artwork and start taking orders. In the link below, please provide your name, email and size: Link: https://goo.gl/forms/jxLarrO7XOQlK8fl1

Week Schedule Monday Aquatic Center Time: 5:30 am Sport: Swim Tuesday Downtown YMCA Time: 5:00 am Sport: Bike Trainer / Run Wednesday Aquatic Center Time: 5:30 am Sport: Swim Thursday Downtown YMCA Time: 5:00 am Sport: Run – Tempo Friday Aquatic Center Time: 5:30 am Sport: Swim Saturday Group A Clermont – Kilarney Station Time: 7:00 / 7:15 am Roll out Duration: 3 hours Sunday Group A Downtown YMCA 6 am Duration: 10 – 12 miles

Social Media!   We are growing our social media presence; therefore, please use the following hashtags and link our sponsors. Please copy and paste the following hashtags:  #imcozumel #ntrecovery #bestbikesplit #garneau #liveyourdream #nopainnogain #quintanarootri @quintana_roo_tri @ntrecovery @baseperformance @cfltriclub @advancedcyclespr @ironmantri @usatflorida @rudyprojectna @zootsports @rokasports #breakinglimits @outgamesmiami @gaygames #gaytriathlete #glbt #gayrights #equality #workhardplayhard @proformsupplements #proformsupplements #hyletenation @hylete #imsouthafrica #cfltriclub #freshlegsfaster @hyletenation @hylete @outgamesmiami #40racesbefore40 #orlandostrong #orlandopride @basesalt @baseperformance

Sunday – February 19,2017

• Sport: Run
• Location: Dtwn YMCA
• Time: 6:00 am
• Duration: 90 min – 2 hours 

Saturday morning

Hello team

Due to the weather/climate in the morning: I’m going to hold a three hour bike trainer session out of my office starting at 5:00 am. If you are interested please text me. Only 13 spots available .

Please bring water, nutrition, bike, bike trainer and no whinning!

Friday- Recovery Day

Day off

Wednesday – Swim

Aquatic Center 5:30 am

Beginner – Instruction:5:30 am – 6:00 am

Warm up: 

• 300 free
• 300 kick with board as 50 flutter mod/50 flutter hard 
• 300 pull with paddles no buoy 

Main set:

3 Rounds

• 100 moderate focusing on DPS (distance per stroke)
• 4 x 75 tempo with 20 sec recovery
• 3 x 50 pull with buoy and board with 15 sec recovery
• 2 x 50 as 25 Tarzan drill / 25 free with  10 sec recovery 

—- 1 min recovery between set—–

Cool down:

• 200 Choice