Congratulations!

Congratulation to all of the athletes who raced this past weekend:

• Ironman 70.3 Augusta
  • Yadira Rovira
  • Juan Juncos
  • Roberto Amengual
  • Meredith Rosser
  • Laurent Gabriel
  • Bill Papp
  • John Connolly
  • Scott Bragg
  • Ana Caminas
  • Thomas Ruzich
  • Gary Olson
  • Tom Greene
  • Julian Perez
  • Joel Diaz
  • David Lang
  • Mercy Sanchez
  • Dawn Clark
• Ironman Chattanooga
  • Leslie Cain
  • Steve Dickson
  • Sherrie

Day	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Time:	5:30 am – 7 am	5 am – 7 am	5:30 am – 7 am	5 am – 7 am	5:30 am – 7 am	7 am – 10 am	6 am – 7:30 am
Location:	Aquatic Center	DTWN	Aquatic Center	DTWN	Aquatic Center	Lee Vista / Starbucks	DTWN
Sport:	Swim	Bike Trainer / Run	Swim	Track	Swim	Long Bike	Long Run
Focus:	Endurance	Tempo	Muscular Endurance	Speed	Speed	Muscular Endurance	Tempo/Endurance

Please do the following, workout as I will be driving as of 5:30 am.

• Warm up:
  • 300 free
  • 200 kick with board
  • 6 x 50 with 15 sec recovery
• Main set:
  • 6 x 150 as 100 free / 50 kick with fins with 20 sec recovery
  • 200 pull with 15 sec recovery
• Cool down:
  • 6 x 50 as 25k/25 free with fins with 15 sec recovery
  • 200 choice

Pictures

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Good luck this weekend!

Good luck to all of the athletes for Reisinger Ironman at 70.3 Augusta and Ironman Chattanooga. You have trained hard and have put all the work now! It is time to perform! I will see you guys at the finish line.

Saturday Ride – 9/28/2019

Hello Team,

Many athletes are going to be racing this weekend in Augusta. Therefore, for those who are staying in town, we are going to be riding early Saturday morning.

Location: DTWN YMCA

Route: Ride towards airport. Must have lights

Meet time: 5:45 am

Ride out: 6:00 am

Duration: 3 Hours

Disclaimer: Must be able to hold 20 – 22 mph and be riding in a group pack.

Run after the bike: 4 half mile repeats at the track.

Led by Coach Torres

2019 Augusta Weekend

Friday
-Expo Day
-5pm Practice Swim at Swim Start
-Team Dinner (celebrate Yadira & Mercy Bday)
At Outback Steakhouse (we will play it by ear on time to allow everyone to finish their swim and go to hotel to shower and change)

Saturday
-7am Brick (Bike/Run) Meet at Transition Area
-Team Breakfast following brick workout at Metro Diner 2820 Washington Rd, Augusta, GA 30909
-5:30pm Team Pasta Dinner
At Saint Paul’s Church
https://myemail.constantcontact.com/Attend-Saint-Paul-s-TriAugusta-Pasta-Dinner-for-Ironman-70-3.html?soid=1103802038304&aid=MyfSRqrdB8s

Sunday
Race Day!!
-Be on lookout for Hector for Team Photo at Race Start
-6pm Finisher Celebration!
Julian’s Airbnb House
2323 Overton Rd

Quintanaroo Tri Bike P6 – For Sale

2019 Qr P6 bike For Sale – Size 54

• Electronic shifters
• Quark Power Meter
• Racing Reynolds Wheels 404
• Upgrades:
  • Climbing cassette
  • New derailer for climbing
• Includes:
  • Saddle bottle duo bottle holder
  • Qr hard tool case attached to the rear bike.
  • Valued at $7000
  • Asking: $4500
  • Contact:
    • Hector Torres
    • 3214430073 (text or call)

Congratulations to Tyler and Chelsea Ewels!

September 23 – 29, 2019 (Race Week)

Day	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Time:	5:30 AM	5:00 AM	5:30 AM	5:00 AM	5:30 AM	7:00 AM	6:00 AM
Location:	Aquatic Center	DTWN	Aquatic Center	DTWN	Aquatic Center	Augusta, GA	DTWN
Sport:	Swim	Bike Trainer / Run	Swim	Track	Swim	Light Brick Pre Race	Long Run
Focus:	Race Focus	Race Focus	Race Focus	Race Focus	Muscular Endurance	Short Speed	Tempo/Endurance

Rudy Project Deal

BUY ANY NEW HELMET

We’ll Throw in a $100 Helmet Case – FREE*

Our custom Race Helmet Case is specially designed to accommodate our aero, triathlon helmets, as well as smaller more traditionally shaped helmets by way of the stretch mesh retaining liner.

*Helmet case will automatically appear in your cart at checkout. Limit one case per helmet purchase session. Free Helmet Case Promotion Ends Sept. 22^nd

Tri Club Members – Remember to log into the sponsor tab to get your discount code.

Don’t Burn Your Matches and Race Smart!

It has been six months of hard training and dedication. You want to have a great race. You have envisioned the finish line. However, when it comes to racing, many athletes ‘burn so many matches’ in the beginning of the race. If you have been training at a steady state effort for a race, why will you go harder in the race if you haven’t trained to hold those efforts for long periods of time. This will lead into ‘burning your matches’  early in the race. Follow your race plan and your nutrition plan. Get enough rest leading into the rest. Check your resting heart rate early in the morning. Keep track on what you are eating. Make the adjustment necessary so you can have a good race. 

As a coach, the last thing I want to see is two bottles full of nutrition on your bike after the race. Follow your plan and stick with it.

Listen to your Coach! 

Please write down everything you plan to eat on the bike and on the run. When you are ready, shoot me a text and email and let me know when you are free to chat. 

Coach Torres

Weekend Schedule – Sept 21 – 22, 2019

Ready to Race

Day	Sat	Sun
Time:	7 am – 10 am	6 am – 7:30 am
Location:	Lee Vista / Starbucks	DTWN
Sport:	Long Bike	Long Run
Focus:	Muscular Endurance	Tempo/Endurance

For those athletes who are racing in Augusta, please do the following workout:

• Saturday
  • 90 min ride as:
    • Warm up: 20 min at 60 – 65% with 85 – 90 rpmMain Set:
      • 3 x 10 min at Race Pace Effort at 80 – 90 rpm with 5 min at 72 – 75%20 min at 72 – 75% at 85 – 90 rpmCool down:
      • 5 min at 62 – 65% at 85 – 90 rpmRun after bike: 30 min as
    • 20 min at Moderate Pace5 min at Race Pace Effort
• Sunday
  • 1 hour run
    • 20 min Easy to Moderate Pace
    • 20 min Moderate Pace
    • 20 min Race Pace Effort
    • Note: Please press the lap button on your watch every 20 min. Please log onto Trainingpeaks on how you felt during the run and practice with your hydration.