Wednesday – Swim

Aquatic Center -8422 International Dr- Orlando , Fl

5:30 am

Race Week – Ironman 70.3 Augusta

Hello team,

Good morning! We had an amazing crowd at the pool this morning!

Ironman Augusta

As you are all aware, there is a large group going to Augusta 70.3. If you are racing, please visit the Ironman.com website under your profile and affiliate yourself with the Central Florida Tri Club under clubs.

Augusta Pasta Dinner

Make sure to visit the CFL Tri Club Facebook page and register for the pasta dinner! It will be great for all of us to attend wearing our CFL Tri Club shirts. If you don’t have one, I’ll be taking the shirts to the bike Trainer session tomorrow.

Schedule for the week:

Tuesday

• Downtown Ymca
• 5 am
• Bike/run

Wednesday

• Aquatic Center
• 5:30 am
• Swim

Thursday

• Downtown YMCA
• 5:00 am
• Track

Friday

• Travel day – rest

Saturday

• Augusta – Tri Pre Race
• 20/20/20
• Swim/bike/run

Sunday

• Race Day
• If you are going to cheer, let me know as we will have the tent up on the run course!

Weekend of September 15 – 16, 2018

• SaturdayGroup A:
• • • Downtown YMCA – 5 am
• • • Duration: 4 hours 30 min
• • Group B:
• • • Lee Vista / 436 – Advanced Cycles – 6 am
• • • Duration: 3 hours
• Sunday5 am – 7 am
• • Sport: Long Run
• • • Augusta: 80 min
• • • IM Florida, Arizona and Cozumel: 90 min
• • Location: Downtown YMCA

Thursday – Bike Trainer / Run

Location: Downtown YMCA

Time: 5 am

Duration:

• IM Cozumel, Arizona and Florida: 1 hour 45 min bike / 45 min run
  • Please bring appropriate nutrition. I know Wednesday’s run was a tough one. Get some rest tonight.
• 70.3 Augusta: 90 min  / 20 min run
  • Please bring nutrition.

Week of September 12 -16, 2018

Hello Team,

Enclosed you will find the schedule for this week:

• Wednesday
  • 5 am – 7 am
  • Sport: Long Run
    • Augusta: 90 min
    • IM Florida and Cozumel: 1:45 – 2 hours
  • Location: Downtown YMCA
• Thursday
  • 5 am – 7 am
  • Sport: Bike Trainer / Run
  • Location: Downtown YMCA
• Friday
  • 5:30 am – 7 am
  • Sport: Swim
  • Location: Aquatic Center
• Saturday
  • Group A:
    • Downtown YMCA – 5 am
    • Duration: 4 hours 30 min
  • Group B:
    • Lee Vista / 436 – Advanced Cycles – 6 am
    • Duration: 3 hours
• Sunday
  • 5 am – 7 am
  • Sport: Long Run
    • Augusta: 80 min
    • IM Florida and Cozumel: 90 min
  • Location: Downtown YMCA

Monday – Swim

Warm-up

.

200 choice

300 drills

.

Main Set

.

8 x 100 free

Odds – tempo with 20 ri

Evens – fast with 30 ri

.

2x

(100 @race pace /200 @tempo /250 @tempo /200 @race pace /100 @Sprint

15 – 60 sec recovery )

.

Cool Down

.

300 swim/drill mix

Friday – Swim

Thursday – Bike/ Run

Downtown YMCA

Time: 5:00 am

Bring bike and running shoes

Duration: 2 hour  bike 30 min run

Please arrive on time.

 

Week of September 5 – 9, 2018

Hello Team, 

I hope you are all doing well. Congratulations to all of the athletes who raced this past weekend at the Ironman 70.3 World Championship in Port Elizabeth, South Africa.

• Dr M. 
• Constantine M Jr. 
• David Berlant
• -Robbie Berlant
• Lina Miller 

This week schedule will be adding the race for this weekend in Clermont, Florida. 

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Tri Club	Aquatic Center	Downtown YMCA	Aquatic center	Downtown YMCA	Aquatic center	Lake Minneola – Clermont	Downtown YMCA
Time:	5:30 AM	5 AM	5:30 AM	5:00 AM	5:30 AM	6:00 AM	5:00 AM
Sport:	Swim	Bike / Run	Swim	Bike / Run	Swim	Race – Followed by a 2 hour bike ride	Long Bike
Duration:	1h 30m	2h	1h 30m	2h	1h 30m	3h	4h 30m

End of Summer of Celebration

Please join your Triathlon Family for an end of the Summer Celebration 🎉 🎊

Meredith Rosser(Jack’s mom) has graciously offered her brand NEW home(5mins from Killarney) to host us on Saturday, September 8th. Most will be racing SommerSports last Sprint of the Clermont series and other will be out getting in their long rides/bricks in. Please stop by after to this pool party pot luck-style gathering. Please bring a dish to share, beverage of choice or something to throw on the grill.

Please rsvp so we can plan accordingly at:

https://www.facebook.com/events/693273364370466/

 Looking forward to relaxing and celebrating our struggles and successes of this summer with our Tri family.

15734 east Oakland Avenue Oakland Florida 34787

Don’t forget your bathing suit and towels!

End of Summer Celebration – Saturday, Sept 8, 2018

Please join your Triathlon Family for an end of the Summer Celebration 🎉 🎊

Meredith Rosser(Jack’s mom) has graciously offered her brand NEW home(5mins from Killarney) to host us on Saturday, September 8th. Most will be racing SommerSports last Sprint of the Clermont series and other will be out getting in their long rides/bricks in. Please stop by after to this pool party pot luck-style gathering. Please bring a dish to share, beverage of choice or something to throw on the grill.

Please rsvp so we can plan accordingly via Facebook at:

https://www.facebook.com/events/693273364370466/

. Looking forward to relaxing and celebrating our struggles and successes of this summer with our Tri family.