Tag Archives: Aquatic Center

October 4 – 5, 2014

Weather Advisory!

It is going to be a wet weekend. Therefore, we are going to make a few changes to the schedule:

Saturday, October 4, 2014

  • Time: 7 am
  • Location: 436 and Lee Vista – Starbucks
  • Duration:
    • Cozumel and Florida: 4:30 hours / 1 hour run
    • Rev 3 or Half: 4 hours / 1 hour run
    • Base Training: 3 hours / 30 min run

Sunday, October 5, 2014

  • Time: 6 am
  • Location: Downtown YMCA
  • Duration:
    • Cozumel and Florida:
      • Group A (Those who ran long on Thursday) 90 min
      • Group B (Those who didn’t run long on Wednesday) 2 hours
    • Rev 3, Half or Base Training:
      • 90 min

Week of September 23 – 28, 2014

Enclosed you will find the schedule for this week:

  • Wednesday – Aquatic Center – 5:30 am – Swim
  • Thursday – Downtown YMCA – 5:00 am – Long Run
    • 6:30 pm – Tri Peak Athelte, LLC – Recovery Bike
  • Friday – Aquatic Center – 5:30 am – Swim
    • 7:30 am – Lee Vista and 436 – Bike (Advanced Cycle – Road Bike)
  • Saturday – UCF Research Parkway – 7:00 am – Long Bike
  • Sunday – Downtown YMCA – 6:00 am – Tempo Run

September 18 – 21, 2014

Getting ready for your long run….!

During triathlon training, especially during Ironman training, it is very important to prepare yourselves for your long day of trainings. You have to think your body as your engine aka “motor”.  During your training you have been spending time on your feet; which leads into increasing aerobic capacity by building muscles enzymes, capillaries that deliver blood to muscles and mitochondria (motor of the cell).  Read More

Happy Hour – Friday, September 19, 2014 – 5:30 pm

The CFL Tri Club Happy Hour is this Friday –  5:30 pm at

Marlow’s Tavern.

1008 S Orlando Ave, Winter Park. Map

Dress attire: Do not bring workout clothes or spandex. Dress to impress.

Weekend Schedule

Friday

  • 5:30 am – Aquatic Center – Swim
  • 7:30 am – Advanced Cycle – Recovery Ride – 90 – 115 min

Saturday

  • 7 am – Miracle Mile 15k – Lake Eola in front of Panera
  • 9 am –  Bike Ride – Downtown YMCA – 3 hours

Sunday

  • 7 am – Ride 4 Ronald – Link
    • 6:00am – Registration opens
    • 7:15am – Morning Announcements
    • 7:30am – 30, 60, & 100 mile riders released
    • 8:30am – 10 mile riders released
  • Run After bike – 30 min

May 26 – June 1, 2014

You are what you eat!

Many athletes assume that to get faster and stronger they need to train harder and longer. However, they look at the scale and assume just because they are training they can eat whatever they want and get fast. Sorry to break it to you… that is not going to happen. You are not DOGS… so why reward yourself with food!

You eat to train… you don’t train to eat… not just for your own training, but also in general, for LIFE. 

Therefor, it is important to be conscious on what you put in your body. What is your excuse to for not eating correctly is it, work, stress, family, relationships, exes, depression, kids, feeling lonely… stop it!!!! Stop making excuses.

Nutrition and a clean, healthy REAL FOOD (not shakes or meal replacements) diet is an integral part of overall health and for seeing results from your fitness regimen. Furthermore, it’s imperative to adapt a “diet” that is sustainable long-term and becomes natural to you and subsequently your lifestyle.

If you are willing to make the sacrifices and changes of bad habits… make it happen. Here is a resource for you: The Weight Loss Management Plan – We Personalize Nutrition For You  – from Tri Peak Athelte can help you. . Please visit: http://tripeakathlete.wordpress.com/services/weight-loss-management-plan-we-personalize-nutrition-for-you-new-program/

Weekly Schedule:  May 26 – June 1, 2014
Enclosed you will find the schedule for this week. Keep in mind you have the following countdown of your races:

  • Heartland Triathlon – Sebring, FL – June 14, 2014
  • Clermont Sprint Race – July 2014
  • Club Championship – Courage to Tri – August 24, 2014
  • Augusta 70.3 – September, 2014
  • Ironman Hawaii – October 11, 2014
  • Ironman Florida – November 1, 2014
  • Ironman Cozumel – November 30, 2014 – 188 days left
Schedule
  • Monday – 5:30 am – Aquatic Center – Swim
  • Tuesday – 5:00 am – Downtown YMCA – Bike Trainer / Run
  • Wednesday – 5:30 am – Aquatic Center – Swim
  • Thursday – 5:00 am – Downtown YMCA – Bike Trainer / Run
  • Friday – 5:30 am – Aquatic Center – Swim
  • Saturday – 7:30 am- Kilarney Station – Clermont – Bike / Run
  • Sunday – 6:30 am – Downtown YMCA – Run

Lucky’s Lake or Aquatic Center

For those athletes that can not attend Lucky’s Lake tomorrow morning at 6:30 am, please do the following workout:

Warm up:

  • 300 Free at 65%
  • 200 Kick with board
  • Drill Set:
    12 x 50 as sets as 3

  • 25 one arm drill (left) / 25 free
  • 25 one arm drill (right) / 25 free
  • 50 Catch up drill
  • 50 Easy Free
  • All of these will be at Moderate effort.

    Main Set:
    20 x 100s as

  • Descending 2 x 2 x 2 x 2 with 20 sec recovery
  • 4 x 100 Pull with buoy with 15 sec RI
  • 4 x 100 kick with board with 15 sec ri
  • 4 x 100 as 25 Fast / 50 Moderate / 25 fast with 30 sec Rec
  • Bonus Set:

  • 3 x 200 pull with buoy with 15 sec Recovery
  • Cool Down:

  • 100 Free – easy
  •  

    CFL Tri Club Weekly Schedule Feb 24 – March 2, 2014

    Weekly Schedule – Feb 24 – March 2, 2014

    Enclosed you will find the schedule for this week. Keep in mind you have the following countdown of your races:

    • Clermont – 4 weeks
    • Haines City  and Puerto Rico 70.3 – 7 weeks
    • St. Anthony’s – 9 weeks

    Schedule

    • Monday – 5:30 am – Aquatic Center – Swim
    • Tuesday – 5:00 am – Downtown YMCA – Bike Trainer / Run (Do you have a bike trainer?)
    • Wednesday – 5:30 am – Aquatic Center – Swim
    • Thursday – 5:00 am – Bike/Run
    • Friday – 5:30 am – Aquatic Center – Swim
    • Saturday – 7:30 am – Lucky’s Lake Swim
    • Sunday – 7:00 am – Downtown YMCA – Run (Please visit the CFL Tri Club website for Updates) – Or optional day off