I am glad you all survived Thanksgiving! Now it is time to start our building blocks of the off season. The Following three weeks it will be bike focus; therefore, if your goals is to build your bike strength. Don’t miss your bike workouts!
Enclosed you will find the schedule for this week:
Keep up the good work and I’ll see you in the morning at 5:30 am!
What an amazing weekend! I am so proud of the entire team!
Post Race Fueling
As we are aware leading into our races, we are burning a ton of calories and crushing our workouts. We fuel our bodies for our performances; however, when our race is over… many of you stop training completely… it is important to recover at the same time we need to remain active and fuel for recovery. Allow yourself a cheat meal the day after the race and please fuel for proper healing. If poor choices are made, you will have unnecessary weight gain and you will lose fitness. If you need guidance, please do not hesitate to contact me.
Holiday Party – December 18
Show off your cooking skills and bring a dish. Best dish will win a prize! Join us on December 18 at Risa and Rob’s Home for our Annual Holiday Party! In addition, we will be doing a white elephant exchange; therefore, please bring a gift no more than 25 dollars.
We had many athletes compete this past weekend! So happy to see that everyone’s training did pay off!
Andres Liz – 70.3 Los Cabos
Kaitlyn – Ironman Florida
Richard E – Ironman Florida
Julie – 50k Ultra
I am very proud of all of you! Enclosed you will find the schedule for this week and the swim workout for tomorrow. As you are aware, I am out of town, the assistant coaches will be leading the workouts and if you have any questions, please reach out to them. If you don’t get a hold of them, feel free to text me. I will try to get back to you ASAP!
Warm up: 2 x (200 Free, 200 Pull 100 Kick) Main Set A: 12 x 25 DPS with 40 sec Interval 6 x 100 Desc 2-2-2 with 20 sec RI 4 x 75 Pull (B-3,4,5 by 25) with 15 sec RI 4 x 100 Desc 2 – 2 with 15 sec RI 4 x 75 Pull (B-3) with 25 sec RI 2 x 100 Fast with 10 sec RI