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