Race Day Worksheet

Enclosed you will find the worksheet to plan your nutrition for your Triathlon. Please contact me to schedule your Race Day Planning.

Race Day Sheet PDF

Race Day Sheet Excel

 

Weeks of October 29 – November 4, 2018

Good morning team

Schedule for this week:

Tuesday – 5:00 am

Bike Trainer / Run

Downtown YMCA

Wednesday – 5:30

Swim

Aquatic Center

Thursday – 5:00 am

Track

Downtown YMCA

Friday – OFF

Saturday – 7:00 am

Non Racers

Bike – 2 hours

Lee Vista / 436

7:00 am

Sunday – Haines City

Race Day – Ironman Full

Cheer Squad

Building a Florida Paratriathlon Team! (Physically Challenged)

Calling out to all Physically Challenged Athletes!

Interested in participating in the triathlon sport? If you want to learn to swim, bike or run and committed to do the training… come to our introduction information meeting on:

Date:             Sunday, December 2, 2018

Time:            11 am – 12n

Location:     Tri Peak Athlete, LLC

                       617 Virginia Dr.

                       Orlando, FL 32803

Led by Hector L Torres – Elite Triathlon Coach

Our goal is to create a team to compete at the Paratriathlon National Championship in 2019! Please RSVP! https://www.facebook.com/events/308150280004547/ or FaceBook Event Link

CFL Tri Club Update – October 25 – 28, 2018

Congratulations to all of the athletes who raced this past weekend:

• Lina Miller
• Jack Rosser
• Jonathan Sady – Special Olympics
• Arianna – Special Olympics
• Kenneth – Special Olympics
• Kyle – Special Olympics
• Laura Minns
• Joel Diaz
• Tyler Ewles

Also a big shot out to Wynne, Kim, Pat and Robbie for helping and organizing the Special Olympics.

Week schedule:

• Thursday – Track – Dtwn YMCA – 5:00 am
• Friday – Swim – Aquatic Center – 5:30 am
• Saturday

• Ironman Arizona and Cozumel
• 5:00 am – Dtwn YMCA
• Duration: 4:30 hours / 45 min run

• Base training
• 7 am – Killarney station
• Duration: 2 hours

• Sunday – long run – on your own
• Ironman – 14-16 miles long Run pace
• Base training: 60 – 80 min long run pace

Keep up the good work!

Week of October 16 – 21, 2018

Hello Team, 

Enclosed you will find the schedule for this week:

Countdown till races:

• New Orleans 70.3 – 1 weeks
• Breakthrough Camp – 2 weeks
• Miami Man – 4 weeks
• Ironman Arizona & Cozumel – 4 weeks
• OUC Half Marathon – 7 weeks
• Challenge Daytona – 8 weeks

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Tri Club	Aquatic Center	Downtown YMCA	Aquatic center	Downtown YMCA	Aquatic center	Great Clermont – Triathlon and Kilarney Station	Downtown Orlando RUN
Time:	5:30 AM	5 AM	5:30 AM	5:00 AM	5:30 AM	6:45 AM	10/7/2018 6:00:00 AM
Sport:	Swim	Bike / Run	Swim	Track	Swim	Ironman Athletes – 4 hour bike ride. Short Course – 3 hour bike ride	Ironman Athletes – 16 MILE run. Short Course – 9 mile run
Duration:	1h 30m	2h	1h 30m	1h 30m	1h 30m	3hr – 5hr	90 min – 2 hours

This past week it was a great experience seeing the best of the world compete against one  another. It was great seeing many of my fellow level 3 coaches at the race and brainstorm with them on new approaches on coaching our athletes. It It provides great perspective seeing the potential of many athletes I coach… be prepared. 

Special Olympics

On Saturday, September 20, 2018, the Special Olympics will be holding their first triathlon. If you are available, come and cheer for the Special Olympics on the 3rd wave of Sprint Triathlon on Victory Point, Lake Minneola. Sprint starts at 9:30 am, Special Olympic wave at 9:40 am. 

Breakthrough Camp Dates

As many races are coming up, we are going to have specific workouts to get you race ready. As Ironman Florida is going to be cancelled, we are going hold a specific breakthrough camp that weekend. 

• Thursday, November 1, 2018
  • Open Water Swim / Run
    • Location: Lucky’s Lake
    • Time: 6:30 am
    • Arrive: 6:15 am
    • Workout: 3 laps of lucky’s lake / 4 mile run
  • Bike Workout
    • Location: Advanced Cycle / Lee Vista and 436
    • Time: 12n
    • Rollout: 12:15 pm
    • Duration: 2:30 hour
    • Workout: Zone 2
• Friday, November 2, 2018
  • Swim Drill Work
    • Location: Aquatic Center 
    • Time: 5:30 am
    • Arrive: 5:15 am
  • Run – Speed Work
    • Location: Blue Jacket Park
    • Time: 9 am
    • Duration: 90 min
• Saturday, November 3, 2018
  • Open Water Swim / Run
    • Location: Lucky’s Lake
    • Time: 7:30 am 
    • Arrive: 7:15 am
    • Workout: 3 laps of lucky’s lake
  • Bike/Run Workout
    • Location: Dr Phillips YMCA 
    • Time: 9:00 am
    • Rollout:  9:15 am
    • Duration: 4 hours / 30 min run
    • Workout: Zone 3
    • Route: Towards Clermont. 
• Sunday, November 4, 2018
  • Clay Road – 15 miles
    • Location: Clay Road
    • Time: 6 am
    • Distance: 10 miles and 15 miles
  • Bike Workout
    • Location: Advanced Cycle / Lee Vista and 436
    • Time: 12n
    • Rollout: 12:15 pm
    • Duration: 2:30 hour
    • Workout: Zone 2

Weekend Update – October 13-14, 2018

Saturday

• Ironman Crew
• 5 am
• UCF Research Parkway
• Long Ride 4-5 hours

• Non Ironman Crew
• 6:45 am
• UCF Research Parkway
• Long Ride 2-3 hour

Sunday Ride

• 6:45 am
• Lee Vista/ 436 Advanced Cycle
• Duration: 3 hours

Tuesday – Bike / Run

Monday – Swim

Warm up:
10 x 100 as
– Odds: Free
– Evens: Kick with 15 sec recovery
200 with Paddles no buoy at a moderate pace focusing on distance per stroke

Main set:
4 x 100 Tempo with 15 sec recovery
200 Moderate
3 x 100 Tempo with 15 sec recovery
200 moderate
2 x 100 Fast with 20 sec recovery
200 moderate
4 x 50 Fast with 30 sec recovery
200 Moderate

Cool down:
200 choice

Week of October 8 – 14, 2018

Hello Team, 

Enclosed you will find the schedule for this week:

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Tri Club	Aquatic Center	Downtown YMCA	Aquatic center	Downtown YMCA	Aquatic center	Kearney Station – Clermont, FL	Lee Vista / 436
Time:	5:30 AM	5 AM	5:30 AM	5:00 AM	5:30 AM	6:45 AM	6:45 AM
Sport:	Swim	Bike / Run	Swim	Track	Swim	Ironman Athletes – 5 hour bike ride. Short Course – 3 hour bike ride	Ironman Athletes – 3 hour ride; Short Course – 2 hour ride
Duration:	1h 30m	2h	1h 30m	1h 30m	1h 30m	3hr – 5hr	2hr – 3hr

Countdown till races:

• New Orleans 70.3 – 2 weeks
• Ironman Florida – 4 weeks
• Miami Man – 5 weeks
• Ironman Arizona & Cozumel – 6 weeks
• OUC Half Marathon – 8 weeks
• Challenge Daytona – 9 weeks

It is very important that the Ironman athletes must follower their training plan as the race is early close. This past week was a heavy load week; therefore, recovery is a key component to your training. It is very important to keep your nutrition on point. If you don’t have access to any NormaTec boots, please let me know as you can pass by TriPeak Athlete and use them. 

The assistant coaches are there to help you. If you have any questions, please do not hesitate to contact me. 

February 6 – 7, 2018

Saturday, February 6, 2018

• Group A
  • Downtown YMCA:
  • Arrival: 4:45 am
  • Departure: 5:00 am on time
  • Duration:
    • 3 hour group with 1 hour run
    • 4 hour group with 2 hour run
  • Note: please bring your lights and enough nutrition.
• Group B
  • UCF Research Parkway
  • Arrival: 6:45 am
  • Departure: 7 am
  • Duration:
    • 3 hour group with 30 min
    • 2 hour group with 30 min

Sunday, February 7, 2018

• On your own
• 80 min endurance run