Join the CFL Tri Club on their annual Holiday Party! I’m planning on having it catered. Therefore, it’s going to be a bake off!!!!! Make your best dessert and showcase your talent! We will have judges judging your baking skills. – best cake – best cookie – best exotic pastryBring your favorite drink to share and will have lots of fun! We will also have prizes and giveaways!
Congratulations to all of the athletes who competed this weekend! It was a crazy day and can’t wait to tell everyone on tomorrow’s morning bike session.
Turkey Trot – DTWN Orlando
This Thursday morning, Track Shack hold their Thursday morning run, called the Turkey Trot. If you are in town and will like to get your run in the morning. You are more welcome to join me at 7:00 am for a 20 min warm up run and then race. You can sign up at: https://www.trackshack.com/event/240
5:30 am – Virtual Bike Session and Tri Peak Office
Swim Workout on your own, please do the following:
Warm up: 200 free / 200 kick / 200 Free
4 x 50 Scull /Swim with 15 sec recovery
4 x 75 Build with 15 sec recovery
4 x 200 Pull with 15 sec recovery (Get out of the water after each 200 and give me 20 Lat Pulls with the tubing )
1 min bonus rest
4 x 100 (Race Pace + :15 sec) SI (Swim each100 2-5 sec, faster than race pace
Cool Down: 600 (100 Swim, 100 Kick)
7:15 am – Run – Meet at Pagoda for warm up and run the Turkey Trot – Lake Eola
6:15 am – Swim – Rosen Aquatic Center
7:00 am – Bike / Run – Lake Minneola – 2 – 3 hour ride / 20 min run
Enclosed you will find the schedule for this week for those who are racing Cozumel. Please review below. In addition, I am adding the Ironman Gear Bag Check List. If you have AT&T, you won’t have trouble using your phones down there. You all have my number. I will have my Graston Tool and Kinesiology Tape with me if you have any issues. I will be staying at Casa Mexicana.
Race Day Weather Conditions
It looks like that the day will start at 73 – 75 degrees when we start the bike with the winds of 7.87 mph. The temperature will rise at 85 degrees by 12n with the winds picking up at 12 mph.
The Wind God won’t go lightly on us. It looks like it is going to rain from 8 am to 1 pm. Then it will start again from 5 pm – 7 pm. Make sure to pump your tires to 100 – 110 psi.
Expected the unexpected to occur, so if the unexpected happens, you know exactly what you need to do.
If you have any questions, please do not hesitate to contact me.
It is Recovery week for some and Race week for others. I will be tailoring the workouts for each athlete. We will be doing a focus on running on the next couple of weeks if you are racing OUC half marathon or 5k in a couple of weeks.
Enclosed you will find the calendar for this week. I will doing a separate post for the schedule on those athletes traveling to Cozumel.
Keep up the good work and will see you during the week.
Where: Chris Nikic new house – 1913 Benhurst Place Maitland Fl 32751
Who: You are welcome to invite your friends m, TriClub and someone who doesn’t usually get invited.
What: Bring your biggest smile and a willingness to talk to and get to know someone who is not like you. It’s not real inclusion until we party and eat together. Don’t bring anything. We will host the party. We will provide the Food, drinks and dessert. (Maybe a folding chair if you want to sit)