Weekend Update – May 21 – 22, 2022

Saturday

Light Brick workout: 20 min swim / 20 min bike / 20 min run. Include 5 segments of 20 sec of race pace efforts with 40 sec recovery in between during each sport. You can do this in the gym. I want you resting the rest of the day. Go to bed early and get your nutrition ready for Sunday. Go to bed early and make sure to prepare your nutrition for the next day.

Sunday – Brick Update:

• Arrival time: 6:45 am
• Roll out time: 7:00 am
• Duration:
  • 2 hours / 1 hour run
  • 3 hours / 1 hour run
• Location: ESPORTA – Lee Vista and Goldenrod.

Please pay attention to the Weather. I will send a WhatsApp message at 5 am on Sunday morning. If the weather is clear, we will ride at 7 am. However, if the weather is not looking good. We will do a virtual session at 7 am EST via Zoom and other can join us in my studio.

If the weather permits, enclosed you will find the map ride for the Saturday:

Bike Portion 2 – 3 hours

https://www.mapmyride.com/routes/view/embedded/5009195482?width=600&height=400&link=true&line_color=E68006c6&rgbhex=c60680&distance_markers=0&unit_type=imperial&map_mode=ROADMAP&show_marker_every=1&last_updated=2022-05-20T17:39:43+00:00

Run Portion – 1 hour

https://www.mapmyride.com/routes/view/embedded/5009575366?width=600&height=400&&line_color=E68006c6&rgbhex=c60680&distance_markers=0&unit_type=imperial&map_mode=ROADMAP&show_marker_every=1&last_updated=2022-05-20T23:23:04+00:00

Congratulations!

Congratulations to all of the Special Olympic Athletes participating in the State Games!