Week of May 28 – June 3, 2018 (Memorial Day)

Enclosed you will find the schedule for this week:

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Time:	7:30 AM	5:00 AM	5:30 AM	5:00 AM	5:30 AM	6:30 AM	6:00 AM
Location:	Lucky’s Lake	DTWN	Aquatic Center	DTWN	Aquatic Center	Kilarney Staiton	DTWN YMCA – Optional
Sport	Swim	Bike/Run	Swim	Run	Swim	Bike / RUN	Run
Duration:	3 crossing	2h	1h 30m	Track	1h 30m	3:30H / 30 MIN RUN	1h 30m

Bad Weather – Sunday Run Cancelled

The weather looks really bad. Please get your run workout on your own:

Warm up: 5 min walk 15 min Z1

Dynamic Warm up

Strides (Follow the workouts below)

Main set: 6 x 800 m Run Moderately hard (Jog recovery equal to 800 m time)

This is almost 5km but broken up with plenty of recovery. Aim for goal 5km effort or a little faster.

Cool Down: 3 min walk 7 min easy 3 min walk

Sunday – 6 am

Sunday – 6 am

Speed work

Downtown YMCA

Friday – Swim / Run

Friday – 5:30 am

1 hour Swim / 40 min Run

Aquatic Center

Please bring electrolytes and a gel.

Memorial Day – Roka Discount

Quick reminder that you and our teammates get bonus team pricing (30%-off vs. your standard 25%) during our Memorial Day Sale through May 31st. Can you forward this reminder so your athletes can take advantage?

Here are some gear favorites you may want to take advantage of:

• Gen II Tri Race Apparel: Kona Bike Course Record – enough said. It’s crazy fast and built to go the distance.

• Maverick Wetsuits: ARMS-UP makes a bigger difference than any other tech feature ever introduced in a wetsuit. It’s crazy how noticeably better it is.

• ROKA Ultralight Sunglasses: Everything from performance aviators to the ultimate time trial shield. You can also customize your own or try 4 pair for free if there are too many good options :).

• Viper Swimskins: If you’ve got a non-wetsuit race, a Viper is a must and will literally save you minutes.

• R1 Goggles: If you haven’t tried them, do. The forward-facing lens angle makes sighting easier, which makes OW swimming less tiring. Goggle fit is personal and I can’t promise that these will fit every face better than a favorite goggle of choice, but the open water performance on these is so good that they’re worth trying.

To take advantage of team pricing, just register as a team member at roka.com if you haven’t already. It’s quick:

1 Create an account at ROKA.com.

2 Inside your account, click “ACTIVATE ROKA TEAM ACCOUNT.” (If you don’t see this button, it means you’re already registered.)

3 Enter team handle and passcode. For CFL Tri Club, these are:

◦ Team Handle: CFL

◦ Team Passcode: 1995

That’s it! Now anytime you’re logged in, special team discounts will appear after products are added to the shopping cart.

Best,

ROKA Teams Support

Week of May 23 – 27, 2018

Hello Team,

Enclosed you will find the schedule for this week:

• Wednesday – 5:30 am (Swim)
  • Location: Aquatic Center
  • Duration: 2500 – 3500 meters
• Thursday – 5:00 am (Tempo Run)
  • Location: Downtown YMCA
  • Duration: 6 mi, 10 mi, 14 mi
• Friday – 5:30 am (Swim)
  • Location: Aquatic Center
  • Duration: 2500 – 3500 meters
• Saturday –
  • Option A:
    • Downtown YMCA
    • Time: 5:00 am – Rollout at 5:15 am
    • Speed: 21 – 24 mph
    • Route: Towards Kilarney Station – Clermont
    • Duration: 4 hours with a 30 min run (We will be meeting up with Option B)
    • Note: Make sure you bring appropriate nutrition for the ride.
  • Option B
    • Kilarney Station – Clermont
    • Time: 7 am – Rollout at 7:15 am
    • Route: Towards Doowey Robins
    • Duration: 2:30 hours with a 30 min run
    • Note: Make sure you bring appropriate nutrition for the ride.
• Sunday – Optional
  • Speed work (Track)
  • Time: 6 am
  • Location: Downtown YMCA

Monday – Swim

Hello team,

Congratulations to all of the athletes who raced this weekend!

• Dawn Clark
• Lina MILLER
• William Papp
• Luis Robert

Enclosed you will find the swim workout for tomorrow morning. I will not be there as My flight was delayed and I will arrive around 1 am. James Nunn will be at the aquatic center at 5:39 am.

Swim

Warm up:

3 x 125 as 100 Free / 25 Stroke with 15 sec recovery

4 x 50 as 25 drill / 25 tarzan drill with 15 sec recovery

6 x 100 as 50 build / 50 easy pull with 15 sec recovery

Main set:

300 Free at 85%

3 x 100 as 75 at 85% / 25 Flutter kick on your back with 20 RI

100 easy

Kick set

100 easy kick with board

4 x 50 kick with board with 15 sec recovery

4 x 25 kick with board at 100%

Pull set:

8 x 150 pull as 50 85% / 50 at 75% / 50 at 85%

Cool down:

100 stroke

Saturday ride

Hello team, due to weather conditions we going to have two options for tomorrow.

• Option number one, we’re going to meet out of my office at 4:30 in the morning to ride indoors. The direction will be three hours.
• Option number two leaving out of advance cycles at 6:30 am rolling out at 6:45 am. Duration will be three hours, followed by a 30 minute run

Friday Swim (Anaerobic)

Tomorrow’s work is going to be a speed workout. Make sure you bring your water (plumbing water is not recommended to drink during your swim, LOL) and electrolytes.

Location: Aquatic Center

Time: 5:30 am

Coach: James Nunn

Thursday – Run (Test)

Hello Team,

On May 17, 2018 at 5:00 am we are going to be testing everyone! Make sure you bring enough water, nutrition and heart rate monitor. It is going to be a great day. Michelle will be leading the workout. Please be prepared to step out of your comfort zone.