Weekend Update – Haines City and training

img_1229-1Hello team,

As many of you are aware it is race week at Haines City 70.3; therefore, enclosed you will find the schedule and workout for this weekend:

Haines City Group:

  • Friday – Off
  • Saturday: 20/20/20
    • Location: Lucky’s Lake
    • Time: 7:15 am
    • Description:
      • 20 min of swim, focus on navigating, I will like for you to do one lap, easy on the way out and tempo on the way back.
      • 20 min bike: 5 min easy focusing on your cadence and easing into a rhythm, the give me 3 x 2 min at race pace effort with 3 min easy, he last set will be setting you up for the run.
      • 20 min run, 5 min easing into your pace and the you are going to give me 5 x 20 sec pick ups with 40 sec jog recovery; 5 x 60 sec at Tempo Pace /zone 3 with 60 sec jog recovery
      • I want you done by 9 am. Go have breakfast and follow the plan discussed yesterday.
  • Sunday: Haines City – Arrive at 5 am. Suck it up buttercup…. its Game Time!

Gulf Coast:

Friday – Swim and Run

  • Warm up:
    • 300 free / 400 pull / 300 free / 200 kick
  • Main Set:
    • 10 x 100 Race Pace + :15 (SI
      • Swim all 100s +/- 1 sec
  • Cool Down: 300
  • Run: 30 min easy run

Saturday – Bike / Run

  • Duration: 3 hour bike followed by a 30 min run
  • Location: Lee Vista and 436
  • Description:
    • Warm up: 30 min easy at zone 1 with cadence 90 rpm
      • 5 x 1 min at 90 -95% of FTP with 2 min easy
      • 10 min at Zone 2 with cadence 90 rpm Total
    • Main Set:
    • 3 x 30 min as 20 min at Half Ironman / Tempo Pace / Zone 3  pace with 5 min at Zone 2
    • Cool down: 5 min easy – Spin out your legs and get ready for the run.
    • 30 min run: 5 min easing into your pace and then 20 min at Tempo Pace/ Zone 3 ; Cool Down: 5 min easy

Sunday – Long Run at Haines City

  • Our team is racing and it will be great if you did your 12 mile run at the site and stay there and support the team.

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