2017 CFL Tri Club Holiday Party


Eat Drink and Be Merry! It is time to celebrate the Holidays together and thank you for another successful year!

December 10, 2017

Time: 4 pm – 8 pm

Location: 3314 Pelham Rd. Orlando, FL 32803

Please bring an unwrapped toy for charity, a White Elephant Gift under $25.00, your favorite dish to showcase your talent and bring your alcohol. We will be supplying the protein.

Please RSVP  with what dish you will bring as well: https://goo.gl/forms/ctJ6qoPbQCUcANUy2 

QR Factory Sale


Team Savings Continue

Black Friday and Cyber Monday have come and gone, but great deals on demo and scratch and dent Quintana Roo and Litespeed bikes don’t have to end for you!

Just use the link below to check available friends and family specials. Contact Dave McDaniel – dave.mcdaniel@americanbicyclegroup.com – to confirm availability and gain access to special team pricing!

Wednesday – Swim

Warm up:

800 choice

4 x 50 drill with 15 Ri

Main Set:

8 x 400 as:

3 free on 15 sec RI

2 as 4 x 100 on 15 sec RI

3 free on 30 sec RI

All faster than race pace Zone 3

Cool Down: 600 easy choice

Thanksgiving week!

Congratulations to all of the athletes who raced this past weekend in Ironman Arizona!

  • Ana Caminas
  • Alfredo Solarte
  • Jose Lopez
  • Judy Hill

Enclosed you will find the schedule for this week:









5:00 AM

5:00 AM

5:00 AM

7:00 AM

7:30 AM

Holiday Time – You are on your own. Run Workout for Sunday Enclosed!






Lucky’s Lake






Open Water


1h 30m


1h 30m

Turkey Trot

1h 30m

Sunday Run workout:

  • Warm up:
    • 15 min easy
      • Include 4 x 30 sec pickups with 90-second recoveries with
    •  7 min moderate pace… slightly faster than your first 15 min.
  • Total Warm up: 30 min
  • Main Set:
    • 4 x 5 min at tempo pace with 30 sec jog and 2:30 min jog.
    • Please try and keep the same pace in all of them.
    • 15 min aerobic pace
  • Cool Down: 5 min easy

CFL Tri Club – Nov 16 – 19, 2017

Thursday, November 16, 2017

  • 5am – DTWN YMCA
  • Speed Work / Track

Friday, November 17, 2017

  • 5:30 am – Aquatic Center
  • Muscular Endurance / Swim

Saturday, November 18, 2017

  • Long Run / On your own
  • Warm up:
    • 15 min easy
  • Main set:
    • 6 x 8 min at Tempo pace with 30 sec walk / 1:30 min jog
  • Cool down:
    • 5 min easy

Sunday, November 19, 2017


ROKA – Black Friday Special

  1. We’re adding new products! Gen I Tri Apparel is now 50% off, and Goggles and Run Apparel are now 40% off. Your codes are as follows:

You’ll need to use the codes above when shopping to receive your Black Friday discounts*. All other codes will be disabled during this promotion.

As a reminder, we have dedicated teams support to help with any questions you may have along the way. Email us at teams@roka.com or call +1 (877) 985-7652 any time Mon-Fri 8am-8pm CST or Saturday 9am-5pm CST and we’ll do our best to assist in any way necessary.

IM Early Entry for Tri Club Members

Hello Central Florida Tri Club,

IRONMAN TriClub early entry to 2018 IRONMAN Arizona is around the corner!

If any of your members are interested in receiving this benefit, they MUST be affiliated with you club and OPTED into IM communications by 11:59pm on Sunday, November 12th. Details below.

How to affiliate:

Members can affiliate online through their IRONMAN Profile accounts or email us directly at triclub@ironman.com.


How to OPT into IM communications:

By using the link below, members must opt into the two communications:


  • TriClub Newsletters: Our Monthly TriClub Community Newsletter
  • Announcements: New Race and Race Registration Alerts


If you have any questions, please let us know!

Thank you,

IRONMAN TriClub Program, Americas



3407 W. Dr. Martin Luther King Jr. Blvd

Suite 100

Tampa, Florida 33607