Category Archives: Coach’s Corner

IM Florida – Volunteers Needed

Hello team,

I hope you are doing well. If you are going to be in Panama City Beach during the Ironman Florida, Ironman is looking for volunteers.

Currently our greatest volunteer needs are:

Friday, November 1

Bike Check In: 10:00am – 3:00pm

Gear Bag Check In: 9:00am – 4:30pm

Saturday, November 2

Men’s Change Tents: 7:00am – 10:00am / 11:00am – 5:30pm

Women’s Change Tents: 7:09am – 10:00am / 11:00am – 5:30pm

Run Aid Station 2: 10:00am – 10:00pm

Click below to see all volunteer opportunities:

If you have any additional questions, don’t hesitate to reach out to Rhonda McMichael our Volunteer Director at We hope to see you race weekend!

Thank you Team!

CFL Tri Club – Week of October 7 – 13, 2019

Hello Team,

I hope you are all doing well. As you are aware, I am headed to Ironman Hawaii with Coach Fitz. As we will be away, we have great faith in all of you that you will continue doing your training and listen to the other coaches.

In addition, we have selected times in the studio and limited spots. Therefore, the coaches that are filling in are giving up their personal time to help you achieve your fitness goals.

2020 CFL Tri Club Races

Last Thursday, the Racing Committee sat down and we discussed the club races for next year. We re going to take a different strategy on building awareness and better presence at the races. Therefore, please look out for the next posting.

Weekly Schedule

Please Enclosed you will find the schedule for next week.

Monday5:30 AMAquatic CenterSwim / Run1 hour 30 min swim
Tuesday5:00 AMDTWN YMCABike / Run75 min ride / 30 min run
Wednesday5:30 AMAquatic CenterSwim Swim Test
Thursday5:00 AMDowntown YMCATrackWe will meet at the DTWN YMCA and then head to the track. 
Friday5:30 AMAquatic CenterSwim Swim 
Saturday7:00 AMUCF Research ParkwayBike / Run3 hour ride – 5 hours (Zone 2) / 30 min run
Sunday6:00 AMDTWN YMCARunBaldwin Park – Loop

Saturday – Ride

Location: Advanced Cycle / Lee Vista

Arrival Time: 6:30 am (Still dark, must have lights)

Start Time: 6:45 am (We will leave on time)


– 30 min warm up build from Zone 1 – Zone 2

– 5 min All out (Press the lap button when done)

– 10 min easy (Press the lap button when done)

– 20 min all out (Press the lap button when done)

– 1 – 2 hours at Zone 2 effort

Run after bike: 20 – 30 min


Congratulation to all of the athletes who raced this past weekend:

  • Ironman 70.3 Augusta
    • Yadira Rovira
    • Juan Juncos
    • Roberto Amengual
    • Meredith Rosser
    • Laurent Gabriel
    • Bill Papp
    • John Connolly
    • Scott Bragg
    • Ana Caminas
    • Thomas Ruzich
    • Gary Olson
    • Tom Greene
    • Julian Perez
    • Joel Diaz
    • David Lang
    • Mercy Sanchez
    • Dawn Clark
  • Ironman Chattanooga
    • Leslie Cain
    • Steve Dickson
    • Sherrie
Time:5:30 am – 7 am 5 am – 7 am 5:30 am – 7 am 5 am – 7 am 5:30 am – 7 am 7 am – 10 am 6 am – 7:30 am
Location:Aquatic CenterDTWNAquatic CenterDTWNAquatic CenterLee Vista / StarbucksDTWN
Sport:SwimBike Trainer / RunSwimTrackSwimLong BikeLong Run
Focus:EnduranceTempoMuscular EnduranceSpeed SpeedMuscular EnduranceTempo/Endurance

Please do the following, workout as I will be driving as of 5:30 am.

  • Warm up:
    • 300 free
    • 200 kick with board
    • 6 x 50 with 15 sec recovery
  • Main set:
    • 6 x 150 as 100 free / 50 kick with fins with 20 sec recovery
    • 200 pull with 15 sec recovery
  • Cool down:
    • 6 x 50 as 25k/25 free with fins with 15 sec recovery
    • 200 choice


Saturday Ride – 9/28/2019

Hello Team,

Many athletes are going to be racing this weekend in Augusta. Therefore, for those who are staying in town, we are going to be riding early Saturday morning.

Location: DTWN YMCA

Route: Ride towards airport. Must have lights

Meet time: 5:45 am

Ride out: 6:00 am

Duration: 3 Hours

Disclaimer: Must be able to hold 20 – 22 mph and be riding in a group pack.

Run after the bike: 4 half mile repeats at the track.

Led by Coach Torres

2019 Augusta Weekend

-Expo Day
-5pm Practice Swim at Swim Start
-Team Dinner (celebrate Yadira & Mercy Bday)
At Outback Steakhouse (we will play it by ear on time to allow everyone to finish their swim and go to hotel to shower and change)

-7am Brick (Bike/Run) Meet at Transition Area
-Team Breakfast following brick workout at Metro Diner 2820 Washington Rd, Augusta, GA 30909
-5:30pm Team Pasta Dinner
At Saint Paul’s Church

Race Day!!
-Be on lookout for Hector for Team Photo at Race Start
-6pm Finisher Celebration!
Julian’s Airbnb House
2323 Overton Rd