Location: Howard Track Middle School
Time: 5:00 am
Duration: 2 hours
Please bring bike trainer, bike gear and run gear.
Lead by Michelle
All posts by mhill2085
Wednesday – Run (Track)
Location: DTWN YMCA
Coach(es): Michelle and Dan
Time: 5:00 am
Meet at the YMCA and then we will head to the track.
Please bring water and nutrition
Weekend Update: 8/5-6
Saturday, 8/5: Long Bike/Run
Time: 6:15am meet, 6:30am rollout
Where: Advanced Cycles
Bike: (3 hours)
Warm up: (45 minutes)
30 min at 60% with cadence at 90 rpm
5 x 1 min at 95 % of FTP with 2 min easy
Main Set: (2 hours)
2 hours at 70 – 75%
Cool Down: (15 minutes)
15 min easy
Run: (20 minutes)
20 min aerobic pace
Sunday, 8/6: Long Run
On your own!
Warm up: (15 minutes)
10 min at easy pace
5 min building to Zone 2 or your long run pace
Main Set: (60 minutes)
20 min at your low end of your long run pace
20 min at your higher end of your long run pace
20 min at your low end of your long run pace
Focus on your breathing and your heart rate at the same time
Cool Down: (5 minutes)
5 min walk
Make sure to incorporate foam rolling and stretching.
Thursday/Friday Update
Thursday, 8/3
Sport: Run
Time: 5:00am
Location: Downtown YMCA
Friday, 8/4
DAY OFF!
Run-Thursday, 7/27
Sport: Run
Where: Downtown YMCA
Time: 5:00am
Revised Swim-Wednesday, 7/26
The Aquatic Center will be closed due to a meet, so here’s the workout to swim on your own!
Swim-Wednesday, 7/26
Sport: Swim
Where: Aquatic Center
Duration: 90 minutes
Bike/Run-Tuesday, 7/25
Sport: Bike/Run
Where: Downtown YMCA
Time: 5am
Duration: 2 hours
Swim-Monday, July 24
Where: Aquatic Center
Time: 5:30am
Duration: 90 minutes
Weekend: July 20-23
Central Florida Tri Club - Swim, Bike and Run 