January 1 – 6, 2019

Hello Team,

Enclosed you will find the schedule for this week. Time to get your training in.

Races from January – May 2019

• February
  • Dubai
• March
  • Puerto Rico 70.3
  • Clermont Olympic
• April
  • Haines City 70.3
  • St Anthony’s Olympic Distance
• May
  • Gulf Coast 70.3
  • Chattanooga 70.3

Schedule

• Tuesday – 7 am
  • Advanced Cycle / Lee Vista and 436
  • Bike Ride
  • Duration: 2- 3 hours
  • (There will be a group leaving at 5:30 am out of the DTWN YMCA. )
• Wednesday
  • Downtown YMCA
  • 5 am
  • Long Run
  • (There will be several groups with several paces. )
• Thursday
  • Downtown YMCA
  • 5 am
  • Bike/Run
  • (This will be a bike trainer session and a run session. )
• Friday
  • Swim on Your Own
  • Workout will be posted
• Saturday
  • Group A: Downtown YMCA at 5:30 am (Headed to Clermont)
  • Group B: Kilarney Station – 7 am
  • Duration: 3 – 4 hours
• Sunday
  • Group A: Downtown YMCA at 5:30 am (Headed to Advanced Cycle)- Must be able to hold 21 – 23 mph
    Group B: Advanced Cycle / 436 and Lee Vista – 7 am
    Duration: 3 – 4 hours

Sunday -Run

Please do the following run if you don’t have anything on Training Peaks

Warm up:

10 min at easy pace

5 min building to Zone 2 or your long run pace

Main Set:

I want you to focus on your breathing and your heart rate at the same time. You have some parameters at your long run pace.

20 min at your low end of your long run pace

20 min at your higher end of your long run pace

20 min at your low end of your long run pace

Cool down: 5 min walk

Make sure to incorporate foam rolling and stretching.

New Years Weekend – Update

Training

Enclosed you will find the schedule for this weekend:

Saturday

• Group A: (Bike / Run)
  • Time: 6:00 (Rolling Out)
  • Duration: 4 hours
  • Focus: Dubai, Puerto Rico and Haines City
  • Note: Must be able to hold 22 – 24 mph or draft well.
  • Post Ride – 6 x 800 on the track.
• Group B:
  • Time: 7 am (Rolling Out)
  • Duration: 2 hours
  • Focus: Dubai, Puerto Rico and Haines City
  • Note: Must be able to hold 16 – 18 mph or draft well.

Sunday

• Downtown YMCA
  • 6:00 am
  • Duration: 10 – 14 miles
  • Focus: Dubai, Puerto Rico and Haines City

Monday – New Years Eve

• Swim On Your Own – Swim workout will be posted.
• Aquatic Center is Closed till January 6, 2018

Tuesday – New Years Day

• Group Ride 6:00
• Location: Lee Vista and 436
• Duration: 3 hours

Aquatic Center- Closed

Hello team

The aquatic center will be closed till January 6, 2018

Please do the following workout on your own:

Warm up:

5 x 200 free @ 65 – 70% with 15 sec RI

– Reminder: The warm up is always a great opportunity to focus on streamliness off the wall.

Main Set:

5 x 100 free strong (80 – 85%) with :03 – :05 sec

– Get the blood pumping with a tight send-off interval. Challenge yourself, since this is not a long set.

6 x 150 Moderate at 2:30 (70 – 75%) Rest must be at least :12 – :15

– 100 Free / 50 stroke

11 x 100 moderate @ 1:30 (70 – 75%) Rest was :07 – :09

– 25 fly / 50 free / 25 drill

Warm down:

500 easy (60 – 65%)

Tubing:

4 x 1:00 full pulls Rest was 1:30

– Odd sets free, even sets fly

Week of December 24 -30, 2018

Hello everyone,

Hope you are enjoying your time with your family.

Please review the schedule for this week:

Monday – Aquatic Center – 5:30 am – Swim

Tuesday – Off

Wednesday- Dtwn YMCA – 5:00 am – Run

Thursday – DTWN YMCA – 5:00 am – Bike / Run

Friday – Aquatic Center – 5:30 am – Swim

Saturday – Lee Vista /436 – 6:00 am – Bike /Run

Sunday – Long Run – DTWN YMCA 6 am

Wednesday – Swim

Hello team,

Enclosed you will find the swim workout for tomorrow. For those who don’t know, my uncle passed away and I had to fly to Puerto Rico for a funeral.

I will not be there in the morning, please follow the prescribed workout if you don’t have any posted on training peaks.

Warm Up:

6 x 150 as 3 free / 2 kick / 1 stroke on 20 sec RI

Main Set:

10 x 200 on 20 sec RI (Distance per stroke) Moderate Effort consistent

as Free/Pull/Free every 200

Cool Down:

200 drill – 15 sec RI

200 back – 15 sec RI

200 drill – 15 sec Ri

CFL Tri Club – News!

CFL Tri Club collects and drops toys at police station for kids at Ronald McDonald House and rescue mission for Christmas.

Saturday – Weather Forecast

Hello Team,

The forecast for tomorrow morning is rain and thunderstorms. 

Therefore, I will be holding a 3 hour bike session tomorrow morning, starting at 5:00 am out of my office.

5:00 am – please arrive 15 min prior

Tri Peak Athlete, LLC

617 VirginiaDR.

Orlando, FL 32803

I only have 15 slots available. Please text me at 3214430073 .

 

 

Week of December 11 – 16, 2018

Hello Team, 

Enclosed you will find the schedule for this week:

• Wednesday
  • 5:30 am
  • Aquatic Center
  • Sport: Swim 
• Thursday
  • 5:00 am
  • DTWN
  • Sport: Run / Efficiency Test – Track
• Friday
  • 5:30 am
  • Aquatic Center
  • Sport: Swim
• Saturday
  • Group A:
    • 6:00 am 
    • DTWN YMCA
    • Duration: 3:30 hours
    • Run After bike: 6 x 800 m repeats with 2:30 recovery 
  • Group: B:
    • 7:00 am 
    • Advanced Cycle – Semoran and Lee Vista
    • Duration: 3:30 hours
    • Run After bike: 6 x 800 m repeats with 2:30 recovery 

Holiday Party – This Saturday

When: Saturday, December 15th, 5p.m. – 8 p.m.

Where: Wynne McFarlin Home – 4600 Oak Cove Lane, Orlando, 32806

(Parking: driveway, street or Ft. Gatlin Plaza at NE corner of Gatlin & Orange and walk)

What: Food and non-alcoholic beverages, raffle drawing, party!

Bring:

1. Unwrapped toy, if you want to donate to toy drive
2. Wrapped gift, if you want to participate in team gift exchange
3. BYOB if desire alcohol

Attire: Cocktail party (dress to impress)

Please RSVP at link with name and number of guests by December 7 at

https://www.facebook.com/events/2165684420364113/?ti=ia

To offset the cost of food, please make a donation to the following link:

or copy paste:

https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=RTQ8XE3EDFUJW&source=url

Thank you and see you at training!

Weekend Training -Dec 8 – 9, 2018

• Saturday (Bike Ride / Run)
  • Group A
    • Location: DTWN YMCA – 433 N Mills Ave. Orlando, FL 32803
    • 6 am
    • 3 hour ride
    • Must have lights
  • Group B
    • Advanced Cycle – Lee Vista and 436
    • 7 am
    • 3 hour ride
• Sunday – Run
  • Distance 9 – 13 miles
  • Time: 6 am
  • Location: DTWN YMCA

Good luck too all of the athletes races this weekend!