Week of March 18 – 24, 2019

Ironman 70.3 Puerto Rico

Congratulations to all of the athletes who raced this past weekend in 70.3 Puerto Rico!

• David Berlant
• Roberto Amengual
• Yadira Manzano
• Roberto Amengual
• Lina Miller
• Illeana Villar
• Donald Maccamon 
• Jerome Bareth
• Angel Rosario
• Cisco Chavez
• Mercy Sanchez

Quick synopsis: 

• The water was calm until the 1 mile into the swim, the last .2 miles it was a battle under the bridge. 
• The bike course, there were so many patches and holes that it seemed like an obstacle course. 
• The run, hot as hades!
• I am very proud of all of the athletes who finished. 

Schedule for this week:

The Aquatic center is closed this week due to swim meets. Therefore, I will be posting the swim workouts for Wednesday and Friday. 

Tuesday – Bike / Run

• 5:00 am / Dtwn YMCA

Wednesday – Swim Workout will be posted

Thursday – Bike / Run (Track after bike)

• 5:00 am / DTWN YMCA

Friday – Swim Workout will be posted

Saturday – Special Olympics Triathlon 

• Lake Louisa State Park
• 6:30 am
• For those who are not going to the special Olympics triathlon, you are welcome to get your long run. (10 – 12 miles – the last 4 miles at race pace effort)

Sunday – Haines City Bike Course

• 7 am
• 56 miles / Run after bike 5 mile run

Roberto’s update: 

Roberto had a dizzy spell in which led him fall on the back when entering transition. His fall led to a concussion and as the fall was in the Zygomatic Bone led to short term memory loss. They also ran some lab work and found a heart condition and didn’t allow him to leave the hospital. He was left under observation. His wife arrived today as he can’t fly home until clearance. Please send prayers towards him and his family. I will keep you all posted. 

Disclaimer – For those who use Advocare products such as Spark, please discontinue the use as it may lead to heart palpitations!

I will see you all in the morning!

Week of March 11 – 18, 2019

Hello team,

I hope you all doing well. Enclosed you will find the schedule for this week. As we have many athletes racing. We will be doing a lot of open water swims.

Athletes racing Puerto Rico

• Anthony
• Illeana
• Yadira
• Rey
• Donnie
• Angel
• Hector
• Cisco
• Lina
• Roberto
• Mercy
• David

Please review the schedule:

Monday

• 6:30 am
• Lucky’s Lake
• 2 crossings

Tuesday

• 5:00 am
• Dtwn YMCA
• Bike Trainer / Run

Wednesday

• 6:30 am
• Lucky’s Lake
• 2 crossings

Thursday

• 5:00 am
• DTWN
• Track

Friday – Off

Saturday

• 7:00 am
• Killarney Station
• 3 hour ride/ 30 min run

Sunday

• Long run – on your own

Haines City – Ride FYI

CFL Tri Club – SCHEDULE CHANGE

Hello Team,

It is going to be cold tomorrow morning and your health is my primary concern. Please review the following:

• Thursday
  • 5:00 am
  • DTWN YMCA
  • Bike Trainer
• Friday
  • 6:30 am
  • Lucky’s Lake Swim (www.luckyslakeswim.com)
  • Open Water Swim – Must have wetsuit
• Saturday
  • 6 am
  • Clay Road
  • 10 mile loop
• Sunday
  • 7 am
  • Lake Eva Park – Haines City
  • 56 – 70 mile ride / 3 mile run

Week of March 4 – 10, 2019

Hello Team,

Enclosed you will find the schedule for this week:

Day	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Time:	5:30 AM	5:00 AM	5:30 AM	5:00 AM	6:30 AM	7:00 AM	6:00 AM
Location:	Aquatic Center	DTWN	Aquatic Center.	DTWN	Lucky’s Lake	Lee Vista / Starbucks	DTWN
Sport:	Swim	Bike Trainer / Run	Swim	Track	Swim	Long Bike	Long Run
Focus:	Muscular Endurance	Threshold Work	Speed Work	Speed Work	Open Water	Muscular Endurance	Tempo/Endurance

Congratulations to all of the athletes who raced this weekend!

Camp Schedule Change

Saturday

6:30 am – Team Meet up at Eola Wine, Lake Eola

11:00 am – Needs Analysis of a Triathlete at Tri Peak Athlete, LLC

Sunday

7 am – Waterfront Park, Clermont, Fl (Hills Repeats)

11:30 am – Water Exit – Waterfront Park (Bring Swim gear)

Club Social – Tonight

Tonight we will be having our Club Social and the kick off of our Breakthrough Camp Weekend! Very excited to see everyone in regular clothes. Don’t forget to register for the camp… even if you are not going to make all of the sessions.

Registration: https://goo.gl/forms/GjW5NUTGFgR4ncKG3

Time: 6:30 pm

Location: The Porch

Address: 643 N Orange Ave, Winter Park, FL 32789

CFL Tri Breakthrough Camp – This Weekend

The camp is going to be different this year. Emphasizing on breakthrough your plateaus and comfort zones. Please review the calendar and try to make yourself available. If you can not make all of the sessions, make sure to let me know which ones you can and cannot make.

All CFL Tri Club Athletes are welcome! If you have a friend that is interested in the club, they are welcome too.  Make sure you register at the link below. Link: https://goo.gl/forms/6rQt10jxJ1LLZiwS2

• Thursday
  • Club Social – The Porch – 6:30 pm
• Friday – Camp
  • Lucky’s Lake – Lake Swim and Run – 6:30 am (Please arrive 15 min prior to start time)
  • 10 am – Bike Lecture – Tri Peak Athlete, LLC
  • 11:30 am – Depart to Advance Cycle
  • 12n – Group Ride (90 min)
  • 1:45 pm – Lunch On Your Own
  • 3 pm – Swim Lecture – Tri Peak Athlete, LLC
• Saturday – Camp
  • DTWN YMCA – Run – 7 am- Best Damn Race
  • Half / 10k / 5k
  • Register online at Best Damn Race – https://runsignup.com/Race/FL/Orlando/BestDamnRaceORL
  • 1 pm – Lecture – Needs Analysis of a Triathlete – Tri Peak Athlete, LLC
  • Swim Session – TBA

• Sunday – Camp
  • Lake Minneola Station – Bike – 7:00 am – Hill Repeats
  • Run Clinic – Blue Jacket Park – 12 pm

If you haven’t registered for the camp, please do so at: https://goo.gl/forms/6rQt10jxJ1LLZiwS2

Week of Feb 25 – Mar 3, 2019

Hello Team,

Enclosed you will find the schedule for this week:

• Monday – Lucky’s Lake – Swim – 6:30 am (Please arrive 15 min prior to start time)
• Tuesday – DTWN YMCA – Bike / Run Trainer – 5:00 am
• Wednesday – Aquatic Center – Swim – 5:30 am
• Thursday
  • DTWN YMCA – Long Run – 5:00 am
  • Club Social – The Porch – 6:30 pm
• Friday – Camp
  • Lucky’s Lake – Lake Swim and Run – 6:30 am (Please arrive 15 min prior to start time)
  • 10 am – Bike Lecture – Tri Peak Athlete, LLC
  • 11:30 am – Depart to Advance Cycle
  • 12n – Group Ride (90 min)
  • 1:45 pm – Lunch On Your Own
  • 3 pm – Swim Lecture – Tri Peak Athlete, LLC
• Saturday – Camp
  • DTWN YMCA – Run – 7 am- Best Damn Race
    • Half / 10k / 5k
    • Register online at Best Damn Race – https://runsignup.com/Race/FL/Orlando/BestDamnRaceORL
  • Lecture – Needs Analysis of a Triathlete – 1:00 pm – Tri Peak Athlete, LLC
  • Swim Session – TBA
• Sunday – Camp
  • Kilarney Station – Bike – 7:00 am – Hill Repeats
  • Run Clinic – Blue Jacket Park – 12 pm

If you haven’t register for the camp, please do so at: https://goo.gl/forms/6rQt10jxJ1LLZiwS2

Weekend of Feb 22 – 24, 2019

Hello Team,

I hope you are doing well. Enclosed you will find the schedule for this weekend.

Friday – The Aquatic Center is closed due to Swim Meet. Therefore, if you do not have a workout posted on TrainingPeaks, please do the following:

Warm Up:
300 free
6 x 75 (25 Right Arm , 25 Left Arm, 25 build) with 15 sec RI
200 Free
Main Set :
4 x 250 as:
– 50 Build with 10 sec RI
– -50 Fast with :05 sec RI
– 50 easy with 30 sec RI
300 K as: 100 kick with board / 100 side to side kick / 100 side to side kick with 3 strokes
6 x 125 as:
– 75 Build with 10 sec RI
– 25 Fast with :05 sec ri
– 25 easy wih 20 sec RI

6 x 150 PULL with paddles and buoy with 20 sec RI

Cool Down:
100 choice

Saturday

Group A:

• Location: Downtown YMCA
• Time: 5:30 am
• Duration: 4 hours 30 min – 5 hours
• Run after bike: 40 min – 1 hour

Group B:

• Location: Kilarney Station
• Time: 7:30 am
• Duration: 3 hours
• Run After bike: 30 – 40 min

Sunday

• Location: Clay Road
• Time: 6 am
• Duration: 10 miles