Category Archives: Calendar

Virtual Online Coaching – Bike Trainer

Hi Team,

On Tuesday and Thursday mornings, I will be hosting a Bike Trainer session at 6 am. You can sign in from your laptop, mobile phone or tablet. You have to Register in advance. Please see the details below.

You are invited to a Zoom meeting.
When: Mar 24, 2020 06:00 AM Eastern Time (US and Canada)

Register in advance for this meeting:

After registering, you will receive a confirmation email containing information about joining the meeting.

Week of Sept 16 – 22, 2019

Time:5:30 AM5:00 AM5:30 AM5:00 AM5:30 AM7:00 AM6:00 AM
Location:Aquatic CenterDTWNAquatic CenterDTWNAquatic CenterLee Vista / StarbucksDTWN
Sport:SwimBike Trainer / RunSwimBike Trainer / Run (Track)SwimLong BikeLong Run
Focus:Muscular EnduranceThreshold WorkSpeed WorkThreshold WorkMuscular EnduranceMuscular EnduranceTempo/Endurance

Thanksgiving week!

Congratulations to all of the athletes who raced this past weekend in Ironman Arizona!

  • Ana Caminas
  • Alfredo Solarte
  • Jose Lopez
  • Judy Hill

Enclosed you will find the schedule for this week:









5:00 AM

5:00 AM

5:00 AM

7:00 AM

7:30 AM

Holiday Time – You are on your own. Run Workout for Sunday Enclosed!






Lucky’s Lake






Open Water


1h 30m


1h 30m

Turkey Trot

1h 30m

Sunday Run workout:

  • Warm up:
    • 15 min easy
      • Include 4 x 30 sec pickups with 90-second recoveries with
    •  7 min moderate pace… slightly faster than your first 15 min.
  • Total Warm up: 30 min
  • Main Set:
    • 4 x 5 min at tempo pace with 30 sec jog and 2:30 min jog.
    • Please try and keep the same pace in all of them.
    • 15 min aerobic pace
  • Cool Down: 5 min easy

CFL Tri Club Weekend Update – July 2 – 4, 2016

Hello Team,

Enclosed you will find the update for this weekend:

July 2, 2016

Option A: 5:00 am

  • Location: Tri Peak Athlete, LLC
    • 617 Virginia Dr. Orlando, FL 32803
  • Duration: 5 hours
  • Route: Clermont – Will meet group at 6:30 am.

Option B: 6:30 am

  • Location: Killarney Station
    • Clermont, FL
  • Duration: 3 hours
  • Route: Howey and the Hills

July 3, 2016

  • Time: 5:00 am
  • Location: Tri Peak Athlete, LLC
    • 617 Virginia Dr. Orlando, FL 32803
  • Duration: 3 hours followed by an 1 hour run
  • Lucky’s Lake Midnight Swim
    • Time: 9:45 pm
    • They will start the movie at 9:45pm and the swim will start at midnight.  You must watch the movie and do the swim to get the patch.  We are letting folks decide which movie they want to watch as Lucky’s pick last year really sucked (He has been banned from all movie review sites for two years).  The choices are Black Water or Deep Rising.  There is a poll on Lucky’s Lake Swim facebook page for you to vote.  The most votes win. Much like our political process the winner still may not end up being very good.

      We are trying to get most folks to wear a safer swimmer buoys during the swim.  Please bring a small flashlight to stick in your buoy (no Dave, a candle will not work).  If everyone has lights in their buoys it looks really cool.  And it’s all about being cool.

July 4, 2016

  • Long Run
    • Ironman Boulder
      • 14 – 16 miles
    • Ironman Chattanooga
      • 14 miles
    • 70.3 Miami or other
      • 13
    • Olympic Distance
      • 8 – 10 miles
    • The last 4 miles of each distance that you are training for will be at a tempo pace.

Week of January 4 – 10, 2016

Praise the LORD! The Holidays are over! The countdown begins for the races to our season. It is very important you start setting up your alarm and get ready for your training. Make sure you go to bed early and ready to roll.  Here is the breakdown of the races that are coming up:
  • Florida Challenge Half  – Clermont – 76 days
  • Great Clermont Olympic – Clermont – 77 days
  • 70. Chattanooga – Chattanooga, TN – 140 dyas
New Weekly Schedule:
  • Monday – Swim – Aquatic Center – 5:30 am
  • Tuesday – Bike Trainer/Run – Downtown YMCA – 5:00 am
  • Wednesday – Swim – Aquatic Center – 5:30 am
  • Thursday –  Run – Downtown YMCA – 5:00 am
  • Friday – Swim – Aquatic Center – 5:30 am
  • Saturday – Bike – UCF Research Parkway- 7:30 am
    • 2 – 3 hours
  • Sunday – Run -On your own. Workout will be provided on Thursday.
Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project.