Test Week Update

Hello Team,

This is an amazing week! All of your hard work is going to pay off and your progress will pay off… therefore, we are going to test you and set you NEW benchmarks this week. Enclosed you will find the schedule for this week:


Time LocationSport       Duration
Mon5:30 AMOn Your OwnSwim / RunRecovery Swim
Tue5:00 AMDTWN YMCABike / Run75 min ride / 30 min run
Wed5:30 AMAquatic CenterSwim Swim Test
Thu5:00 AMDowntown YMCARun / TestWe will meet at the DTWN YMCA and then head to the track. 
Fri5:30 AM Aquatic CenterSwim Swim 
Sat         7:00 AMGroup A: DTWN YMCA
Group B: UCF Research Parkway
Bike / Run3 hour ride – 5 hours (Zone 2) / 30 min run
Sunday6:00 AMDTWN YMCARun90 min – 2 hour run

Saturday Group Ride

Group A:

  • 5:30 am
  • Must ride: 20-22 mph
  • Duration: 4 hours
  • Location: DTWN YMCA (must have lights)
  • Run after bike: 45 min

Group B:

  • 7:00 am
  • Must ride:
    group 1: 16-18 mph
  • group 2: 18-20 mph
  • Location: Advanced Cycle (Lee Vista and 436)
  • Run after bike: 30 min

IM 70.3 Santa Rosa…. are you going?

Registration is still open for 70.3 Santa Rosa. Here is the link if you are interested in going.

Link to Registration: http://www.ironman.com/triathlon/events/americas/ironman-70.3/santa-rosa.aspx#axzz5fQHKXVrd

Itinerary:

  • Wednesday
    • Direct Flight from UNITED at 5:50 pm to SFO
  • Thursday
    • AM – Training
    • 12 pm – Packet Pick up
    • 1 pm – Race Briefing
    • 2 pm – Drive the Bike Course
  • Friday
    • Light Brick
    • Breakfast
    • 10 am – Bike Drop OFF
    • Rest
    • Dinner at 5:30 pm
  • Saturday – Race Day
  • Sunday
    • 9 am – Wine Tour – Price TBA
    • Option of Red Eye Flight at 10:45 pm from UNITED arrive at 7:11 am on Monday

If you sign up, please let me know so we can arrange lodging and transportation. However, If you want to go to spectate and have fun… you are always more than welcome!

Sincerely,

Coach Torres

Wine Country

CFL Tri Club Update (Feb 12 – 17, 2019)

Hello Team ,

Enclosed you will find the schedule for this week:

  • Tuesday
    • Bike / Run
    • Time: 5:00 am
    • Location: Downtown YMCA
  • Wednesday
    • Swim
    • Time: 5:30 am
    • Location: Aquatic Center
  • Thursday
    • Long Run
    • Time: 5:00 am
    • Location: Downtown YMCA
    • Note: Distance 9 – 14 miles
  • Friday
    • Swim
    • Time: 5:30 am
    • Location: Aquatic Center
  • Saturday and Sunday
    • It looks like it is going to be raining. On Friday, the schedule will go out.

Weekend Update- 2/9-10

Saturday-Long Bike

Advanced Cycles

Arrive at 7:15, Roll out at 7:30

2-3 hours

Sunday-Run or swim on your own

Purpose: Long, easy recovery with just a few fast pick ups.

Warm up:

1000 free @ 15:00 (65%)

Main Set:

1000 Free with paddles @ 15:00 (75%)

– Focus on the high elboy catch

1000 kick with fins @ 15:00 (75%)

– You will do this with a kick board

Speed Set:

6 x 25 @ :30 sec

– Odds Easy, no breather (65%)

– Evens: Fast (90 – 95)

– Don’t skip a set and leave it on time.

Warm down:

– 350 easy (60 – 65%)

– If you are short on time, just do 100

 

Friday, Run-Track

There will be no coach for this workout.  So get it done on your own!

Warm up:

5 min walk

10 easy run

6 Strides

Main Set:

3 x 2 min @ 5k with 1 min jog recovery 

3 min easy run

4 x :30 run @ mile race pace with 1 min jog recovery

3 min easy jog

3 x 2 min @ 5k with 2 min jog recovery 

3 min easy run

4 x 1 min @ mile race pace with 1 min jog recovery

Cool Down:

3 min walk

15 min easy jog

3 min walk