April 9 – 10, 2016

Hello Team ,IMG_0728

As you are aware that this weekend is Haines City, many of our athletes will be racing. Therefore, you will see the breakdown for those who are racing and for those who are not.

Saturday

Athletes racing Haines City

  • 15 min swim / 30 min bike / 15 min run
    • Include 4 x 30 sec accelerators throughout the main set with 1 minute recovery in between.

Athletes Not Racing Haines City

  • Location: Kilarney Station
    • 7:30 am
    • Duration 2:30 hours with a 30 min run
    • Bike description:
      • Warm up
        • 20 min easy at zone 1
        • 5 x 30 sec build with 90 sec easy
      • Main Set:
        • 3 x 25 min at 85 – 90% with 20 min at Zone 2 (75 – 77% of Functional Threshold power.)
        • 15 min at Zone 2 – (get ready for the run)
    • Run
      • 5 min easy
      • 20 min at Tempo Pace (85 – 90% of Threshodl) with 20 sec walk every mile
      • 5 min cool down

 

Week of April 4 -10, 2016

Good morning team,

Congratulations to all of the athletes race this past weekend.

  • Judy Hill
  • Hector Torres

Haines City 70.3

As you are aware, we have many athletes that are racing this weekend in Haines  city. Therefore, it is important that we have a presence. The race is going to be on Sunday morning at 7 AM. If you can, please  go out and cheer your teammates.  We will have our tent out there.

Schedule

  • Monday – Aquatic center – swim – 5:30 am
  • Tuesday – Downtown – bike/run – 5:00 am
  • Wednesday – Aquatic center – swim – 5:30 am
  • Thursday – Downtown – Run – 5:00 am
  • Friday – Aquatic center – swim – 5:30 am
  • Saturday – Lucky’s lake – TRI Pre Race 20/20/20 -7:30 am
  • Sunday – Haines City -7:30 am

Week of March 28 – April 3, 2016

Hello team, 

With just two weeks away from Haines city, we need to start tapering. Therefore, those who are racing Haines will have a specific workout and for those who are not race will have a different workout.

March 28 – April 3, 2016 –
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Time:
5:30 AM
5:00 AM
5:00 AM
5:00 AM
5:30 AM
7:45 am
OFF
Location:
Aquatic Center
DTWN
Aquatic Center
DTWN
Aquatic
Center
Kilarney Station
Sport
Swim
Bike/Run
Swim
Run
Swim
3:30 bike / 20 min run
OFF
Duration:
1h 30m
2h
1h 30m
2h
1h 30m
Race Specific
Sponsors
Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project, PremierBikeTransport,

Week of March 21 – 27, 2016

Hello team, 

Congratulations to all of the athletes who raced this past weekend:
  • Julie G
  • Jennifer S.
  • Linda F.
  • Leslie W.
  • Angel R.
  • Caleb A.
  • Pat S.
  • Luis O.
  • Maria T.
  • Yara S.
  • Michael M.
  • Kyle C.
  • Larry N.
  • Scott A.
  • Thomas G.
  • Tyler J.
  • John B.
  • Don D.
  • Alfredo S.
  • Joey M.

I am very proud of all of the athletes who participated in this weekends race. For those athletes racing Haines city this weekend is going to be a breakthrough workout. We are going to be riding the course on Saturday morning. We are going to be riding for 3:30 hours followed by an hour run. It is very important that you bring your nutrition for the course.

Week Schedule:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Time: 5:00 AM 5:00 AM 5:00 AM 5:00 AM 5:00 AM 7:45 am OFF
Location: DTWN DTWN DTWN DTWN DTWN Lake Eva Park, Haines City, FL
Sport Swim Bike/Run Swim Run Swim 3:30 bike / 1 hour run OFF
Duration: 1h 30m 2h 1h 30m 2h 1h 30m Race Specific
Sponsors
Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project, PremierBikeTransport,
cropped-screen-shot-2011-05-11-at-11-27-35-am1.png
Save the dates – December 16 – 19, 2016!
Enjoy a weekend celebration at the Caribbean of training, dancing and having fun.

For more information, visit www.tricruises.com

Booking form: Download
PDF: Flyer
More information to follow soon.

Week of March 14 – 20, 2016 – Please read

Congratulations to the athletes who raced this past weekend:

  • Luis Ortiz
  • Giovany Cabrerra

Updated Schedule

This is the schedule for this week, please read!

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Time:

5:00 AM

5:00 AM

5:00 AM

5:00 AM

5:00 AM

Race

Race

Location:

Downtown YMCA

Lake Minneola, Clermont

Sport

Swim

Bike/Run

Swim

Run

Swim

Half

Olympic

Duration:

1h 30m

2h

1h 30m

2h

1h 30m

 

March 1 – 6, 2016

Hello team, 
 
This is a breakthrough week. Therefore, it is important for us to nail down your paces and your nutrition.

Week Schedule:
  • Monday – Swim – Aquatic Center – 5:30 am
  • Tuesday – Bike Trainer / Run – Downtown YMCA – 5:00 am
  • Wednesday – Swim/Tempo Run – Downtown YMCA – 5:00 am
    • We are swimming for 1000 meters and then meeting at the front to for a 80 min run.
  • Thursday – Bike Trun/Run – Downtown YMCA – 5:00 am
  • Friday –  Swim – Downtown YMCA – 5:00 am (Please arrive on time as it is a very long swim and we will be lining up with paces.)
  • Saturday – Breakthrough Brick workout – 3 hours 30 min
    • 2 1/2 hour bike followed by a specific 1 hour run.
  • Sunday – Downtown YMCA – Optional 6:30 am
    • 90 minutes
Sponsors
Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project.

Week of February 25 – 28, 2016

Hello team, 
 
Tomorrow is the last day to order uniforms. If you don’t place your order by Thursday, you’ll have to wait till next year.

Week Schedule:
  • Monday – Swim – Aquatic Center – 5:30 am
  • Tuesday – Bike Trainer – Downtown YMCA – 5:00 am
  • Wednesday – Swim – Aquatic Center – 5:30 am
  • Thursday – Run – Downtown YMCA – 5:00 am
  • Friday –  OFF – Get some rest and sleep in.
  • Saturday – Indoors, it is going to be very cold outside. If you want to do a bike trainer session out of Tri Peak Athlete at 5:00 am, please contact me directly. I can only fit 14 people.  So contact me immediately.
  • Sunday – Downtown YMCA – Optional 6:30 am
    • 90 minutes
Sponsors
Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project.

Succeed!