Monthly Archives: April 2019

Coach's Corner

Congratulations!

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Congratulations to all the athletes who raised this morning in Haines City!

I know it was a very tough day but you all pushed through and finished. Perseverance is key for the success of any athlete. Some athletes have been raised in back to back races have not allowed your body to recover, please take this week relatively easy and listen to your body. Keep up the good work and I will in this week!

Coach's Corner

Saturday Ride and Athletes racing’s Haines City 70.3

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Group Ride for Non Racers

For those athletes not racing Haines City – there will be a group ride out of UCF Research Parkway at 7 am. Rolling out at 7:15 am.

The group will be doing 2 hours at Zone 2 led by Coach Michelle Hill.

Haines City 70.3 Racers

For those athletes racing, please do a light brick as follows:

20 min swim – focus on sighting and a few accelerators

20 min bike – warm up: 5 min at a light intensity followed by 4 x 2 min build to race pace effort with 3 min easy.

20 min run off the bike: 5 min focus on your cadence with 4 x 90 sec build to race pace effort with 2 min easy

Complete the rest of the run at zone 2.

Foam roll and stretch. Keep yourself hydrated and make sure you get this done early in the day. You should be off your feet by 3 pm.

Coach's Corner

Recovery week / Race Week

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Hello Team,

This is a great week as many athletes are going to be racing at Ironman 70.3 Haines City and it is Recovery week.

Congratulations to all of the athletes who raced this weekend:

  • Galveston 70.3
    • Lina Miller
    • Cisco Chavez
  • Ride Across Florida
    • Laura Minns
    • Illeana Villar

Taper and Race Week:

This week, it is important to tone it down and don’t over due it. Taper can be defined as a reduction in training with the goal of having the athlete sharp at the end of taper. The goal of sharpness is to optimize fitness for a amazing performance at an important race.

Therefore, don’t go crazy in the training this week as you may feel very strong. Hold it up and give it to me on Race Day!

Enclosed you will find the schedule for this week:

  • Tuesday
    • 5:00 am
    • Sport: Brick: Bike/Run
    • Location: Downtown YMCA
    • Make Sure you bring bike, bike trainer and your running shoes.
  • Wednesday
    • 5:30 AM
    • Swim
    • Location: Aquatic Center
    • Make sure to do your dynamic warm up before 5:30 am.
    • Note: If you are racing this week, please swim Lucky’s Lake at least 2 laps.
  • Thursday
    • 5:00 am
    • Sport: Run
    • Location: Downtown YMCA
    • Note: There will be two different workouts for those racing and those not racing.
  • Friday
    • The Aquatic Center will be closed due to Masters Swim Meet! Therefore, I recommend you to go to Lucky’s Lake.
    • If you are racing, please take the day off and rest!
  • Saturday
    • Meet at 7:15 / Roll out 7:30 am
    • UCF Research Parkway
    • Duration: 2 hours – 3 hours followed by a 20 min run
  • Sunday
    • Race Day!
    • If you are not racing, it will be great if you can go and support the team,

Coach's Corner

Week of April 2 – 7, 2019

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Week of April 3 – 7, 2019

Wednesday, April 3, 2019

  • 5:30 am – Aquatic Center
  • Swim / Muscular Endurance

Thursday, April 4, 2019

  • 5:00 am – DTWN YMCA
  • Track – Speed Work

Friday, April , 5, 2019

  • 5:30 am – Aquatic Center
  • Swim – Speed Work

Saturday, April 6, 2019

  • Group A:
    • DTWN YMCA – 6:00 am (Must Have Lights – roll out at 6:00 am)
    • Duration: 4 hours
  • Group B:
    • UCF Research Parkway – 7:15 am (roll out at 7:30 am)
    • Duration: 2- 3 hours

Sunday, April 7, 2019

  • Long Run – On your own 8 – 12 miles