CFL Tri Club Augusta 70.3 Training Camp

We are planning a camp for Augusta on August 23 – 26, 2018.

  • Arriving Thursday (Travel Day) – Dinner
  • Friday – Swim and Bike
  • Saturday – Bike and Run
  • Sunday – Long Run (Travel Day)

*Disclaimer: You must be a team player, be willing to work hard, ready to suffer and enjoy the training. Laziness will not be tolerated. It is Game Time!

Please respond by May 15, 2018.

 

If you are interested, please complete the following form: https://docs.google.com/forms/d/e/1FAIpQLSefY-gX2pyWBzke9Pla5cgEhiWkChE-IR0nvk11IxnFmtQaxg/viewform?usp=sf_link

Run / Tempo -Thursday, May 3, 2018

Advanced / Hawaii Group

Check out this map on MapMyRun: 12.09 mi Advanced Winter Park Loop
Distance: 12.09 mi
http://www.mapmyrun.com/routes/view/2037097924

Intermediate / Baldwin Loop Group
Check out this map on MapMyRun: 9.34 mi Intermediate Loop – Baldwin Park
Distance: 9.34 mi
http://www.mapmyrun.com/routes/view/2037089806

Beginner / Baldwin Fountain Loop

Check out this map on MapMyRun: 6.61 mi Baldwin Park / YMCA
Distance: 6.61 mi
http://www.mapmyrun.com/routes/view/2037046111

Saturday – Bike Ride and run after bike

If you will be meeting tomorrow at 7 AM at Lake Mineola Waterfront State Park. Will be riding for 2 1/2 hours to three hours. Make sure you bring enough nutrition. Our primary emphasis going to be doing some hill work.

There will be a 30 minute run off the bike. Michele, our assistant coach, will be providing the workout in the morning. Please follow it diligently.

Please register at: https://www.facebook.com/events/1801337573260521??ti=ia

Friday – Open Water Swim

Lucky’s Lake at 6:15 am

If you can’t go to Lucky’s, please do the following workout:

Workout type: Swim

500 warm up focusing on distance per stroke

10 x 50 as drill down swim back

single arm drill and fist drill

main set:

5 x 100 on the 2:20 hard efforts

200 buoy pull

5 x 100 on the 2:10 harder effort

200 buoy pull

5 x 100 on the 2:00 hardest effort

CD

200 choice

Saturday’s Bike Ride – April 21, 2018

Come and join the CFL Tri Club for the Saturday Bike workout. Starting at 7 am. Please RSVP by Friday at 12 n so the Coaches can make the arrangements necessary for pace groups.

Location: Lake Minneola Waterfront Park

Time: 7 am

Duration: 2:30 – 3 hours

Register: https://www.facebook.com/events/1577982822251428/

Succeed!