Monday – Swim

Endurance Swim

  • Warm up
    • 300 Free – Focus on Distance per stroke maintaining your stroke count between 25 – 30 strokes per minutes
    • 200 Side to side kick every six kicks with fins
    • 6 x 50 as 25 drill / 25 free with 15 sec recovery
      • Drills
        • Catch up: emphasize on not crossing over and your reach in the water
        • Finger tip: emphasize on a high elbow recovery while keeping the leading arm extended.
    • 100 choice
  • Main set:
    • As this is an endurance set, your effort will be between 65 – 70% of your Threshold / Race effort.
    • Round One
      • 400 Free
      • 100 Kick
      • 300 Pull
      • 100 Kick
      • 200 Free
      • 100 Kick
      • 100 Free
    • Round Two:
      • 300 Pull
      • 100 Kick
      • 200 Free
      • 100 Kick
      • 100 Free
  • Cool Down: 200 choice

Week of Feb 24 – March 1, 2020 – Best Damn Race

Good evening team (morning in Thailand)!

I hope you are all doing well. The journey to Thailand has been amazing! Getting here was a bit bumpy but once settled in it was great. The people here are amazing and super friendly. Everything is so inexpensive…. it is insane! Just imagine a full meal with appetizer, 4 meals, latte and a beer (not for me) was only 28 dollars. The exchange rate was 1 US dollar to = 31 Thai Baht.

Let me tell you about the race. The morning started with winds blowing at 22 mph and with gust of 25 – 30 mph! I drove the bike course on a 2 floor bus, two days prior… so I knew what to expect. However, the winds through everything through the loop. The heat index was 95 degrees with a humidity of 95%. In my head… I got this!

The swim was a triangle going clockwise, it was good on the way out, crossing was choppy and on the way back… it became a washing machine. Coming out of the water, was good! Started on the bike and I saw bikes in transition rattling cause of the wind. In my head, just put your head down and go!

On the bike, I was scared for my life!!!! As you know with many of my bike accidents, I did my best. Put my head down and rode the course. The route was hilly and windy. I was conservative on the bike as I knew the run course was going to be brutal.

When I came to the run, the winds died down a bit; however, it became a sauna! The good thing, they had huge buckets of ice on the course; in which, I was dumping my cooling towel and water on me. I had my running vest on so I was prepared: base salt, water bottle with base hydro and aminos. Each aid station I cooled myself of, took coke, water and ice down my pants. It worked! It was a three loop course and very hilly; however, parts that of the course was shaded only the back end. It was super spectator friendly and you were able to see lots of monkeys on the run.

I will recommend this course! We stayed at the host hotel for super cheap and the people were amazing.

Best Damn Race – Schedule

Now back to business. This week is the BEST Damn race in Orlando. Therefore, we will make a few adjustments to the schedule. Please review below:

  • Monday – Swim
    • Workout will be posted.
  • Tuesday – Run
    • Location: DTWN YMCA
    • Sport: Run / Track
    • Time: 5:00 am
  • Wednesday – Swim
    • Location: Aquatic Center YMCA
    • Sport: Swim
    • Time: 5:30 am
  • Thursday – Bike / Run
    • Location: DTWN YMCA
    • Sport: Bike Trainer
    • Time: 5:00 am
  • Friday – Swim
    • Workout will be posted as the Aquatic Center will be closed.
  • Saturday
    • Temp: High of 65 degrees and low of 42 degrees
    • Best Damn Race
      • 10k – 7:05 am
      • Half Marathon – 7:25 am
      • 5k – 9:00 am
  • Sunday – TBA

Can’t wait to se you all on Wednesday!

Weekend Update

Good morning from Thailand everyone!

I hope you are all having a wonderful week! It was informed to me that it is going to be very cold and windy tomorrow, compared to Thailand 95 degrees and 80% humidity. Enclosed you will find the weekend update:

Saturday

  • Bike Trainer session
  • Time: 5:00 am
  • Led by Dan Grieb
  • Location: Tri Peak Athlete – 617 Virginia Dr. Orlando, FL 32803

Sunday – Run on your own

  • Warm up: 10 min at your easy building to moderate pace
  • Accelerators: 4 x 20 sec pick ups with 40 sec recovery
  • Main Set:
    • Short Course
      • 5 x 5 min at Tempo pace with 30 sec walk 4:30 min at Long Run Pace (Moderate pace)
    • Long Course
      • 5 x 10 min at Tempo Pace with 30 sec walk 4:30 min at Long run pace (moderate pace)
      • 20 min at Long run pace (moderate pace)
  • Cool Down:
    • 5 min easy
    • Foam Roll and Stretch
      • Mobility poses
        • 1 min hold on each side: double pigeon
        • 2 min hold per side: dragon
        • 2 min hold per side: crossed shin
        • 2 min hold per side: seated straddle
        • 1 Min Child pose
        • Second round:
        • Every pose will be a one min hold.
  • Make sure you take a deep breath and sink into the pose

Wednesday – Swim

You are going to love this workout. We are going to be testing you. Here it goes:

Based upon the race you are training for you will select the test you will be doing. The warm up will be the same for all of you:

Warm up:

  • 200 free
  • 200 kick with board
  • 200 back stroke (you can use fins)
  • 4 x 75 build as 25 easy/ 25 moderate / 25 hard with 20 sec RI
  • 200 choice

Main Set:

  • Short Course: International Distance
    • 3 x 300 Free At a Hard steady effort with 30 sec recovery
  • Half and Full:
    • 200 Free (Dive Start) as fast as you can with 3 min recovery
    • 800 Free (In water start) as fast as you can

Cool Down

  • 200 choice

Week of Feb 17 – 23, 2020

Hello team,

Aquatic Center – Closed

Please be advise that the Aquatic Center is going to be closed all next week due to Summer Olympic Trials!

Therefore the swim workout is going to be posted for Monday, Wednesday and Friday online the day prior by 7 pm.

Schedule

Monday – Swim on your own

Tuesday – Dtwn YMCA – Bike Trainer / Run – 5:00 am

Wednesday – Swim on your own

Thursday – DTWN YMCA – 5:00 am

Friday – Swim on your own

Saturday– Lake Eva Park – Haines City – 7:00 am / Roll out: 7:15 am

Sunday – Entire run at zone 2 (endurance) / last 3 miles at tempo pace

  • St Anthony – 7 mi
  • Haines City / Gulf Coast- 10 mi

Join the Club and Weekend Update

Hello Team,

I hope you are all doing well. Enclosed you will find two links:

  1. Roster for the club: https://forms.gle/4uUoxkRnGDvHjLMPA
  2. Join the club: https://www.active.com/orlando-fl/triathlon/clinics/cfl-tri-club-annual-membership-2020

Please complete both of them ASAP as I have to submit it to USAT by Monday.

Weekend update

Saturday

Location: Lake Louisa State Park – Water start parking area

Arrival Time: 8:00 am –

Start Time: 8:30 am

Note: Please arrive on time as we will start at 8:30 am.

Special Olympics

We will be doing this workout in conjunction with the Special Olympics.

Bike Ettiquete:

Passing – If you are passing someone, please tell them you are on the left.

Trash – Please do not dispose any garbage on the floor. This is a state park, please try and conserve our environment.

Arrive early – If you have a park pass and plan on starting early. Please be aware of the start time with the rest of the group for the brick workout.

Sunday – Run on your Own

Haines City – 9 miles as 6 miles at zone 2 / 3 miles at tempo pace

New Zealand Full – 16 miles as ten miles at zone 2 / 6 miles at tempo pace

New Zealand Half – 9 miles as 6 miles at zone 2 / 3 miles at tempo pace

St. Anthony’s Olympic – 6 miles as 4 miles at zone 2 / 2 miles tempo pace

Week of Feb 10 – 16, 2020

Base Phase Week 2

AMLocationSportNoteLink to Register:
Monday5:30 AMAquatic CenterSwim
Tuesday5:00 AMDTWN YMCABike Trainer / Run 
Wednesday5:30 AMAquatic CenterSwim
PM
4:00 PMTri Peak Athlete, LLCYouth Group (8 – 12 age)Must sign up on Sunday. Same day registration is not accepted. Must be a CFL Tri Club member!https://myps.io/book/tripeakathletellc
7:00 PMTri Peak Athlete, LLCBike TrainerMust sign up on Sunday. Same day registration is not accepted. Must be a CFL Tri Club member!https://myps.io/book/tripeakathletellc
Thursday5:00 AMDTWN YMCATrack
Friday5:30 AMAquatic CenterSwim
SaturdayMeet time: 8:00 am / Start time: 8:30 amLake Louisa State Park – Clermont, FL Brick Workout
SundayRun on your Own

Week of Feb 3 – 9, 2020

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

  • Meredith R.
  • Julie G.
  • Coach Torres

It is Recovery Week:

TimeLocationSportDuration
Monday5:30 AMAquatic CenterSwim 1 hour 30 min swim
Tuesday5:00 AMDowntown YMCABike Trainer  / Run75 min ride / 30 min run
Wednesday5:30 AMAquatic centerSwim1 hour 30 min swim
4:30 PMTri Peak Athlete, LLCYouth Group1 hour – Must register at: https://tripeakathlete.wordpress.com/2019/02/11/schedule-your-session/
Thursday5:00 AMDowntown YMCATrackWe will meet at the DTWN YMCA and then head to the track.  Michelle / Laura will lead the short course  and Jen and Carlos will lead the long course. 
Friday5:30 AMAquatic centerSwim1 hour 30 min swim
Saturday8:00 AMAdvanced Cycle / Lee VistaBike / RunZone 2 Ride
Sunday6:00 AMDTWN YMCALong RunBaldwin Park Loop