Thanksgiving Week and Upcoming Weeks!

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

  • Joel Diaz
  • Yara Idelfonzo
  • Sincy Curly
  • Michael Melton
  • Gerard Hubbard
  • Michael Fitz Patrick
  • Hardik Patil
  • Brian Overly
  • Dan Grieb

I am very proud of all your hard work and dedication. No matter how hard it gets, you push through and finish what you started. 

The next couple of weeks we are going to be focusing on the bike. Enclosed you will find the schedule of this week. 

Wednesday

Thursday

Friday

Saturday

Sunday

Tri Club

Aquatic center

Thanksgiving Day – Average American Gains (10 – 15 lbs during the holidays)

Black Friday – Swim on your own

Lee Vista / 436

Lee Vista / 436

Time:

5:30 AM

7 AM

7 AM

Sport:

Swim

Bike

Bike

Duration:

1h 30m

2h

2h

Enclosed you will see the weeks breakdown:

Week

Focus

Time

Sprint

Olympic

Half and Full

November 19, 2018

Bike Focus Week – 1

6h

November 26, 2018

Bike Focus Week – 2

8h

December 3, 2018

Bike Focus Week – 3

10h

Efficiency Pre Test

December 10, 2018

Bike Focus Week – 4 (Test) Protocol for Distance

7

4 x 20 sec / 5 min / 8 min / 3 x 30 sec on with 30 sec off

5m and 8 min

5 min and 20 min

December 17, 2018

Run Focus Week – 1

5h 30m

December 24, 2018

Run Focus Week – 2

6h 45m

December 31, 2018

Run Focus Week – 3

7h

Efficiency Pre Test

January 7, 2018

Run Focus Week – 4 (Test) Protocol for Distance

6

3000 meter

4 x 1 mile repeats

4 mile test