Week of January 19 – 24, 2016

This week we are going to focus a bit on the bike.   However, there will be an additional run later in the day that will announced after practice. Make sure you show up.

  • Monday
    • Aquatic center
    • Swim
    • Time: 5:30 am
  • Tuesday
    • Downtown Ymca
    • Bike
    • Time: 5:00 am
  • Wednesday
    • Aquatic center
    • Swim
    • Time: 5:30 am
  • Thursday
    • Downtown Ymca
    • Bike
    • Time: 5:00 am
  • Friday
    • Aquatic center
    • Swim
    • Time: 5:30 am
  • Saturday
    • Killarney Station
    • Bike / Run
    • Duration: 3:00 hr bike / 30 min run
  • Sunday
    • On your own
    • Duration: 1 hour 40 min

Saturday – Bike/Ride

Today we will be meeting at Advanced Cycles, located at 436 and Lee Vista. Right by the Starbucks before you get to Orlando International Airport. As we are in flat terrain and hardly no traffic, this is today’s workout:

 

Warm-up:
20 minutes easy at 65 to 68%
10 minutes slightly faster to 70%
10 min additional warm-up: 4 x (1 minute surge to 100% followed by 1:30 back to an esay effort), total warm-up of 40 minutes

Main set:
10 sets of (1 min at 95%, then 1 min easy spin recovery but maintain a higher cadence)
20 sets of (1 min at 100%, then 1 min easy spin recovery but maintain a higher cadence)
total of 60 minutes here

Cool down:
10 minutes at 70%
10 minutes at 65 to 68%

Thursday – Run

Tomorrow will be a great run workout at the track. We are going to meet at the YMCA at 5 am. Located at 433 North Mills Ave. Orlando, FL 32803.

We will warm up for 2.5 miles and then head straight to the Track at Howard Middle School. Michelle Hill is going to lead the workout as I will be flying out to Colorado Springs with our annual meeting at USA Triathlon National office and the Hall of Fame Banquet.

 

Congratulations!

Congratulations to all of the athletes to race this past weekend at the Disney Marathon celebration

JUST RUN

Don’t ask me why I run… 

Ask yourself why you don’t!

  • Alfredo Solarte
  • Kiko Solarte
  • Maria Fondo Tondolo
  • Scott Aaron
  • Scott Lawson
  • David Lang
  • Brianna Cooper
  • Sincy Curley
  • Dr. Alan Sidorsky
  • Jenna Wayne
  • Kyle Coon

  Cheering people on the course!

Weekly Schedule – 1/11 – 1/17

Enclosed you will find the weekly schedule for the CFL Tri Club.

  • Monday – Swim – Aquatic Center  – 5:30 am
    • 8422 International Drive
      Orlando, FL 32819
      407.363.1911
  • Tuesday – Bike / Run – Downtown YMCA – 5:00 am
    • 433 N. Mills Ave.
      Orlando, FL 32803
      407.896.6901
  • Wednesday – Swim – Aquatic Center  – 5:30 am
    • 8422 International Drive
      Orlando, FL 32819
      407.363.1911
  • Thursday – Run – Downtown YMCA – 5:00 am
    • 433 N. Mills Ave.
      Orlando, FL 32803
      407.896.6901
  • Friday – Swim – Aquatic Center  – 5:30 am
    • 8422 International Drive
      Orlando, FL 32819
      407.363.1911
  • Saturday – Bike / Run –  Advanced Cycles – 7:30 am
    • 6607 South Semoran Blvd
    • Orlando, FL
  • Sunday – Run on your own. 
    • Workout will be posted on Saturday night on the website.

Swim – Monday

This morning was a great swim practice despite the cold, the water was nice and warm.  For those who didn’t show up on this important day… it was test day.

Please do the following and log it in training peaks your swim times:

Warm up:

  • 200 free
  • 500 kick

Build set:

  • 4 x
    • 4 x 50 descending on 1 min

Main Set:

  • 3 x 300 with 30 sec recovery
    • record your time and get your average on all 300.
    • make sure to write your comments on training peaks.

Cool down:

  • 100 choice

2016 CFL Tri Club Kick OFF

Hello Team,

I am very excited to say that we will be celebrating our 10th year anniversary. We will be hosting our kick off meeting on January 31, 2016 at the Downtown YMCA, 433 N. Mills Ave. Orlando, FL 32803 at 12:30 pm.

At our annual meeting, we will be going over our annual plan, races, event and much more. I look forward in seeing you all there. I can’t believe it is going to be 10 years already.

Sign up today: Eventbrite - 2016 CFL Tri Club Annual Membership

Train safe!

Succeed!