What an amazing weekend! I am so proud of the entire team!
Post Race Fueling
As we are aware leading into our races, we are burning a ton of calories and crushing our workouts. We fuel our bodies for our performances; however, when our race is over… many of you stop training completely… it is important to recover at the same time we need to remain active and fuel for recovery. Allow yourself a cheat meal the day after the race and please fuel for proper healing. If poor choices are made, you will have unnecessary weight gain and you will lose fitness. If you need guidance, please do not hesitate to contact me.
Holiday Party – December 18
Show off your cooking skills and bring a dish. Best dish will win a prize! Join us on December 18 at Risa and Rob’s Home for our Annual Holiday Party! In addition, we will be doing a white elephant exchange; therefore, please bring a gift no more than 25 dollars.
We had many athletes compete this past weekend! So happy to see that everyone’s training did pay off!
Andres Liz – 70.3 Los Cabos
Kaitlyn – Ironman Florida
Richard E – Ironman Florida
Julie – 50k Ultra
I am very proud of all of you! Enclosed you will find the schedule for this week and the swim workout for tomorrow. As you are aware, I am out of town, the assistant coaches will be leading the workouts and if you have any questions, please reach out to them. If you don’t get a hold of them, feel free to text me. I will try to get back to you ASAP!
Warm up: 2 x (200 Free, 200 Pull 100 Kick) Main Set A: 12 x 25 DPS with 40 sec Interval 6 x 100 Desc 2-2-2 with 20 sec RI 4 x 75 Pull (B-3,4,5 by 25) with 15 sec RI 4 x 100 Desc 2 – 2 with 15 sec RI 4 x 75 Pull (B-3) with 25 sec RI 2 x 100 Fast with 10 sec RI
As you are aware many races are coming up and it is taking your focus to the next level. It is very important that you are consuming enough calories, hydrating and resting. No matter how much training you do, if your body isn’t recovered and isn’t repairing itself…. you will not have a great race or training sessions. If you have any questions, please do not hesitate to contact me. In other words, follow your training plan and nutrition plan. I am here to help.
Tri Peak Athlete / CFL Tri Club Moving
Enclosed you will find the schedule for this upcoming weekend. I mad a few changes. Also, as you are aware the new home for Tri Peak and CFL Tri Club is going to be 1700 S. Bumby Ave. Ste B, Orlando, FL 32806. If you can come on Saturday to help me move stuff at 12n. I will greatly appreciate. I NEED ALL HANDS ON DECK!
Register for the HALLOWEEN PARTY! – DON’T BE LAME!
Enclosed you will find the breakdown for this weekend:
You must have a pass to enter the park before opening hours. Please practice with your nutrition and hydration on the bike. If you do not fuel properly on the run, don’t expect a good run. I will see you all in the morning.
Expect the unexpected, so when the unexpected happens, you know exactly what you need to do. As we get closer to our races, it is very important to plan ahead and lay everything out the night prior.
How many Bottles can my bike carry? The amount of bottles will dictate the amount of hours you will be out there. If I have two bottles of hydration and one with water, I should have completed all three bottles by the second hour and will need to replenish.
How much sodium should I take? On cooler morning, you won’t need as much sodium. Take a minimum of 600-1,000 mg of sodium per hour if you’re female and 800-1200 mg of sodium per hour if you’re male. Aim for the high end of these ranges for longer events
How much nutrition should I consume? How long is your event? That will dictate what you should eat? Which energy system are you going to be using primarily? Talk to your coach, in which is the best approach for our next race. You have my number… text me and we can talk?
Enclosed you will find an example of what I put in my Transition Bags for an Ironman Race.
Enclosed you will find the upcoming events that we have for 2023! Click below for more information.
I hope you are all having a great weekend. Enclosed you will find the schedule for this upcoming week.
Augusta 70.3 – GET READY FOR BATTLE!
We have several athletes racing this week, please wish them the best. I will be leaving to Augusta on Friday morning. Therefore, I won’t hold a conditioning session in my studio at 5 am on Friday. Also, I have added a few extra sessions on the calendar. Therefore, if you will like to attend, please let me know.
Friday – Swim Practice at 5:30 pm – Location: Swim Start
Saturday – Bike / Run – 7 am – Location: Swim Start / Duration: 90 min
PancakeBreakfast – 9:00 am – First Watch – 630 Crane Creek Dr, Augusta, GA 30907
Sunday – Race Day – 5 am – Tent will be at the run course. Please check the WhatsApp app for the exact location.
Zach – Cozumel 70.3
New Schedule – Please review
2023 TRI PEAK ATHLETE / CFL TRI CLUB – TRI TRAINING CRUISE