Light Brick workout: 20 min swim / 20 min bike / 20 min run. Include 5 segments of 20 sec of race pace efforts with 40 sec recovery in between during each sport. You can do this in the gym. I want you resting the rest of the day. Go to bed early and get your nutrition ready for Sunday. Go to bed early and make sure to prepare your nutrition for the next day.
Sunday – Brick Update:
Arrival time: 6:45 am
Roll out time: 7:00 am
2 hours / 1 hour run
3 hours / 1 hour run
Location: ESPORTA – Lee Vista and Goldenrod.
Please pay attention to the Weather. I will send a WhatsApp message at 5 am on Sunday morning. If the weather is clear, we will ride at 7 am. However, if the weather is not looking good. We will do a virtual session at 7 am EST via Zoom and other can join us in my studio.
If the weather permits, enclosed you will find the map ride for the Saturday:
I am very excited for this week! This past weekend we did a great brick workout at Lake Louisa. Now it is a great time to set a benchmark in your fitness. This entire week, we are going to be focusing on same race pace efforts and resting on Friday.
On Saturday, if you are not participating in the Special Olympics Clinic, please do the workout prescribed.
Saturday’s workout is going to be a light 20 min swim / 30 min bike / 20 min run. This is just to get your body ready for Sunday.
On Sunday, we are going to go for a 2 hour brick followed by a 1 hour run. We are going to be doing a long loop at the Airport and running immediately afterwards. I encourage you to bring lights so we can start on time.
Congratulations al of the athletes who raced this past weekend:
I am very proud of all of you. Your hard work does pay off!
Keep on Grinding!
At times we train and challenge ourselves to the next level. However, situation not always go to our favor. NO matter how hard life hits us, we need to get back and keep on fighting. So when yo undo get hit, get back up and say, “Is that all you got. Come on…. HIT ME again and is that all you got!”
This is part of your Journey and we should never give up on your dreams. So put down the donut, don’t eat your feelings and lets get back at it. (I will see you Tuesday morning for the bike session.)
Please review the schedule as there are a few adjustments.
I am very excited to see the race go by this weekend in Clermont, FL. We have many new athletes racing and the Special Olympic Triathlon Team Florida will be racing as well. It will be great if you showed up to cheer everyone else.
Nutrition Prior To Race
The following recommendation is leading into a race that will be held in the afternoon / evening.
Friday – Evening Prior to Race
Carbohydrates, some lean protein, not too much fat.* For example: