Monthly Archives: August 2019

Coach's Corner

Weekend update

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Hello team,

I hope you are all doing well and keeping your safe in Orlando.

This weekend Jennifer will be leading the club out of Lake Minneola Waterfront park at 5:45 am.

Please arrive in time so you can depart at 6:00 am. Please bring lights.

Saturday

Location: Waterfront park, lake minneola, clermont

Led by Jennifer Sturgess

Arrival time: 5:45 am

Departure: 6:00 am

Duration:

  • Bike duration 2-3 hours
  • Run after bike: 4-6 miles

Sunday

70.3 Augusta and North Carolina: 13-14 miles

IRONMAN Florida, Cozumel or Arizona: 15-16 miles

Please be safe

Coach's Corner

Wednesday – Swim

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Warm up:
3 x 125 as 100 Free / 25 Stroke with 15 sec recovery
4 x 50 as 25 drill / 25 tarzan drill with 15 sec recovery
6 x 100 as 50 build / 50 easy pull with 15 sec recovery

Main set:

300 Free at 85%
3 x 100 as 75 at 85% / 25 Flutter kick on your back with 20 RI
100 easy

Kick set
100 easy kick with board
4 x 50 kick with board with 15 sec recovery
4 x 25 kick with board at 100%

Pull set:
8 x 150 pull as 50 85% / 50 at 75% / 50 at 85%

Cool down:
100 stroke

Coach's Corner

Monday – Swim

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Warm up

200 free

100 side to side kick with fins

3 x 200 as

⁃ 50 kick with board

⁃ 50 alternating 6 side kicks with 3 strokes

⁃ 50 fist drill

⁃ 25 single arm drill left

⁃ 25 single arms drill right

Main set

⁃

4 x 200 free with fins with 20 sec recovery

4 x 50 as 25 fast /25 easy with 10 ri

2 x 50 fast with 30 ri

Cool down

200 free

Coach's Corner

Weekend update – CFL Tri Club

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Saturday Ride

Location: Advanced Cycle – Lee Vista and 436

Time: 5:45 am

Duration: 3 – 5 hour bike ride / 20 min Run

Time: 5:45 am (Must have Lights)
Note: There will be three different groups: (A) 22 + mph (B) 18 – 20 mph and (C) 16 – 18 mph. You must have a helmet to ride in the group

Run after bike: 30 min

Please bring a proper nutrition for the ride and run.

Sunday

  • Ironman Florida – Duration: 2 hours
  • Ironman 70.3 Augusta / North Carolina – 2 hours
  • Will provide the description of the workout the day before

Join the Club!

Coach's Corner

Visit Your Local SPONSOR Shops

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Every single week will be highlighting our Local Sponsors/shops:

Advanced Cycles – 436 and Lee Vista

6651 S Semoran Blvd
Unit 104
Orlando, FL 32822
United States

Hours:

  • Monday – Friday: 10 am – 6 pm
  • Saturday: 12 pm – 6 pm
  • Sunday – Closed

Contact:

  • Javier Rivera
  • Shop Number: +1 (407) 704-7808

Website:

Url: https://www.advanced-cycles.com

Advanced Cycles – Howell Branch / Maitland

1981 Howell Branch Rd
Maitland, FL 32792
United States

Hours:

  • Monday – Friday: 10 am – 6 pm
  • Saturday: 12 pm – 6 pm
  • Sunday – Closed

Contact:

  • Laz Mencia
  • Shop Number: +1 (407) 960-1269

Website:

Url: https://www.advanced-cycles.com

Bikes they carry:

Pinarello, BMC, Cervelo and Specialized

Coach's Corner

Week for August 19 – 25, 2019

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Enclosed you will find the schedule for August 19 – 25, 2019

  • Tuesday
    • 90 min Bike Trainer / 30 min RunLocation: Downtown YMCATime: 5:00 am
  • Wednesday
    • 90 min Pool Swim Location: Aquatic Center Time: 5:30 am
  • Thursday
    • 90 min Track Session / 30 min core session
    • Location: Downtown YMCA
    • Time: 5:00 am
  • Friday
    • 90 min Pool Swim
    • Location: Aquatic Center
    • Time: 5:30 am

Weekend

  • Saturday
    • 3 – 5 hour bike ride / 20 min RunLocation: Advance Cycle (436 and Lee Vista)
    • Time: 5:45 am (Must have Lights)
    • Note: There will be three different groups: (A) 22 + mph (B) 18 – 20 mph and (C) 16 – 18 mph. You must have a helmet to ride in the group.

Sunday – On your own

  • Ironman Florida – Duration: 2 hours
  • Ironman 70.3 Augusta / North Carolina – 2 hours
  • Will provide the description of the workout the day before

Join The Central Florida Tri Club today!