Eating for early workouts

if you plan to work out more or less immediately after waking, as some do.
Your pre-workout nutrition should consist of a small dose of easily absorbed carbs and little else.
Eight ounces of sports drink, an energy gel, or banana will do the trick.If you have a hour or so to get ready, something more substantial but still high in carbs and low in protein and fat will give you an even greater lift.
Consider a 12 to 16 ounce fruit smoothie, 6 to 8 ounces of low-fat yogurt, or a small bowl of oatmeal.

Source: Racing weight by Matt Fitzgerald

May 17 – 21, 2016

Hello team, 
If you are interested in being part of the Tri Cruise; We are running out of time. Please block your rooms with Eddie Diaz. Information is below.

Congratulations to

  • Yara Idefonso
  • Steve Dickson
Schedule:

  • Wednesday
    • Sport: Swim
    • Time: 5:30 am
    • Location: Aquatic Center – International Drive.
    • Duration: 90 min – 2 hours
  • Thursday
    • Sport: Long Run
    • Time: l5:00 am
    • Location: Downtown YMCA – 433 N. Mills Ave. Orlando, FL 32803
    • Duration: 8 – 13 miles
  • Friday
    • Sport: Swim
    • Time: 5:30 am
    • Location: Aquatic Center – International Drive.
    • Duration: 90 min – 2 hours
  • Saturday
    • Sport: Bike/Run
    • Time: 6:30 am
    • Location: Lee Vista / 436
    • Duration: 3 hours followed by mile repeats.
  • Sunday
    • Sport: Run
    • Location: Downtown YMCA
    • Time: 6:00 am
    • Duration: Speed Work
Sponsors
Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project, PremierBikeTransport,

Tri Cruise

Book Today – 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.

Weekend Update – April 30 – May 1

Hello Team,

Here is an update for this weekend, starting tonight:

Friday

  • Nutrition Clinic and Happy Hour
    • Note: Focusing on race day and training.
    • Location: Santiago Bodega
      • 802 Virginia Dr. , Orlando, FL 32803
    • Time: 5:30 pm

Saturday

  • Bike / Run
    • Location: Lee Vista & 436
    • Time: 6:30 am
    • Duration: 2:30 hours
    • Note: Please bring enough nutrition for two hours followed by a 30 min run

Sunday

  • Tempo Run
    • Location: Downtown YMCA
    • Time: 6:30 am
    • Duration: 90 min – 2 hours
    • Note: Please bring appropriate nutrition.

April 26 – May 1, 2016

Hello team, 

Congratulations to

  • Gianna
  • Michelle Hill
  • Linda Freeman
  • Jason Sanders and brother
  • Brenda Dorman
  • Julián Perez
  • Michael Melton
  • Kyle Coon
  • Brendan Curl
  • Melissa Daly
April 27 – May 1, 2016:
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Time: 5:30 AM 5:00 AM 5:30 AM 5:00 AM 5:30 AM 7:30 am 6:30 am
Location: Aquatic Center DTWN Aquatic Center DTWN Aquatic
Center
Lee Vista / 436 Dtwn
Sport Swim Bike/Run Swim Run – Track Swim Bike/Run Run
Duration: 1h 30m 2h 1h 30m 2h 1h 30m 2:30 1:45
hr
Sponsors
Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project, PremierBikeTransport,

Congratulations! Week of April 11 -17, 2016

I am so happy to see all of my athletes compete today and kick butt!

Congratulations to:

  • Jose Lopez – PR
  • David Lang – PR
  • Trent Smith – PR
  • Maria Fondo Tondolo – PR
  • Thomas Greene – PR
  • Tyler Jarvis
  • Sean Dishman
  • Caleb Archuleta – PR
  • Michael Melton – PR
  • Kyle Coon – PR
  • Ken Genova
  • Scott Lawson – PR
  • Scott Aaron – PR
  • David Lang – PR
  • Julie Gennarino – PR
  • Alfredo Solarte – PR
  • Anna Emery

I am very proud of all of you. Keep up the good work.

Enclosed you will find the schedule for this week.

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Time 5:30 am 5 am 5:30 am 5 am 5:30 am 7:30 am Day OFF
Location Aquatic Center

Directions

Downtown

Directions

Aquatic Center

Directions

Downtown

Directions

Aquatic Center

Directions

Killarney Station
Sport: Swim Bike / Run Swim Run Swim Bike / Run
Duration: 90 min 2 hour 90 min 2 hour 90 min 2 – 4:00 hr

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,

Succeed!