Enclosed you will find the swim workout for today:
- 200 Free
- 200 pull
- 200 kick with board
- 6 x 50 as 25 Serape Drill / 25 Free with 15 sec Recovery.
- 500 pull with paddles at tempo pace with 30 sec recovery
- 5 x 100 on 2 min at race pace effort
- 1 min recovery
It is that time of the year again, in which we all reunite for a fun and positive gathering. We will be having a team picture and a lot fun.
We will be hosting it on:
Date: March 15, 2014
Time: 9:00 am
Location: Blue Jacket Park – We will meet by the fountain.
Items: Bring team shirt, workouts clothes and hydration.
Rev 3 in Venice, FL has opened and they have special pricing. Make sure you sign up.
We will have early bird pricing from Monday March 3 – Sunday March 9th. Register early and take advantage of a great deal!
Early Bird Price:
- Half Rev $199
- Olympic Rev $115
Price as of March 10, 2014:
- Half Rev $215
- Olympic Rev $125
Save The Date – Team Building
It is that time of the year again, in which we all reunite for a fun and positive gathering. We will be having a team picture and a lot fun. We will be hosting it on:
- Date: March 15, 2014
- Time: 9:00 am
- Location: Blue Jacket Park
- Items: Bring team shirt, workouts clothes and hydration.
They have 2013 Cervelo Bikes left over in inventory. They are providing all CFL Tri Club members a 20%. Take advantage of this opportunity and pass by their location.
Enjoying the swim at a lovely day!
Schedule your Bike Fitting – Today! What are the benefits of a proper bike fit? A proper bike fit is essential for injury prevention and maximized efficiency. An optimal position on the bike will allow for greater comfort and enjoyment while riding. All bodies are different and your position on the bike should reflect your biomechanics. Who can benefit from a bike fit? Generally, if you are serious enough to clip into a bike, you will benefit from a bike fit. Whether you are a professional or recreational rider, getting the proper bike fit is an effective yet economical way to improve performance. How long does a Bike fitting take? An average fit with fitting lasts 90 minutes. However, if you have major adjustments or component changes, the fit may be longer.
Schedule your bike fitting today at: www.tripeakathlete.com or via phone: 321-443-0073
Cleaning up your diet starts with scouring your kitsch for items laced with added sweeteners. A 2013 report in the American Journal of Public Health followed nearly 5,000 men and women over 30 years and found that participants’ calorie intake from added sugars increased by about 50 percent during that time period. As sugar consumption increased, so did waist measurements. “Sweeteners deliver empty calories and encourage overeating,” says Chris Mohr, Ph.D., R.D. a sports nutritionist in Louisville, “both of which lead to weight gain.”
Spring Clean ->
Scan ingredients on packaged foods and choose those with little if any added sweeteners. Replace sugary breakfast cereals, flared yogurts, and reduced-fat peanut butter (which often swaps fat for sugar) with steel-cut oats, plain yogurt, and natural nut butter.
The morning battle?
The alarm goes off, you roll-over and stare at the blinking digital numbers on the clock wondering what day it is… it is Monday morning. The weekend is over, most good hang out places are closed and your daily routine begins. Wednesday, the second longest day of the week, most of the times your long-run day, it is the peak of your training during the week. No other day is as long as this day. However, incorporating specific strength training can allow you to go over the hump during the middle of the week. Strength training does more than just prevent injury. Even in a multi-hour endurance event, explosive power is key for performance, and lifting is one of the best ways to improve.
Translate to the sport
Sport-specific strength training such as swimming with paddles or doing big-gear climbs on the bike help translate power gains in the gym back to triathlon, even though these workouts this means, unfortunately, there is no one plan that is perfect for everybody. However, regardless of their focus, triathletes should always strive to incorporate whole body exercises into their strength training, in order to get the biggest benefits from the work they are putting in.