Tag Archives: bike fitting

Test Week – Yeah! (July 30 – August 5, 2018)

As your training progresses so does your fitness level. Therefore, testing your progress is important. I encourage you to take tomorrow off. But, if you are dying to do something, you can do the easy swim tomorrow listed below.

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Warm up 200 easy.

6×75 on 20 sec rest, (50 fast/25 easy.)

Main Set

3x

(3×100 on 1 min rest, 1×200 easy on 10 sec rest)

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3×100 kick on 20 sec rest.

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Warm down 200 easy.

Enclosed you will find the schedule of the week:

Monday– Recovery Swim (on your own)

Tuesday– Downtown YMCA / 5 am / Bike Test and Run

Wednesday – Downtown YMCA / 5 am / Run Test

Thursday – Brick Workout on the Track / 5 am

Friday – Swim Test (it will be posted)

Saturday – UCF Research parkway 6:15 am / Bike duration 3:00 hr

Sunday – Lee Vista /436 – 6:15 am/ Bike duration: 3 hour

Thank you to all of the assistant coaches and team members for a great workouts that we had this past weekend. Also, good luck to all of the athletes are racing in nationals this upcoming weekend.

Sunday – Bike / Run

Location: Downtown YMCA

Roll out time: 5:00 am (must have lights) Please arrive 15 min prior to start time.

Speeds: 21-24 mph

Duration: 2 hr bike 30 min run

We will be running at the track afterwards.

Saturday – Bike / Run Brick

Lake Louisa State Park

Arrive at 8.

Start time 8:30

Bring water, nutrition and electrolytes.

Duration: 2 hours

All levels welcome.

Weekend Schedule- July 14-15, 2018

Good morning team,

Saturday

Group A – Not racing

Many people are going to be racing this weekend at the Claremont sprint race. Therefore, we’re going to hold a group riding out of Killarney in Windermere station at 6 AM. The group will be riding for two hours. will be led by Michelle and James Nunn.

Group B – Racing

For those athletes were racing at the Claremont triathlon sprint race, please arrive at 5 AM at the race venue. Make sure you set everything up properly. After your race you have a two hour bike ride as zone two. Make sure you get it done. Do not be a “skinny fatty” and be lazy!

Sunday

Sunday is going to be a nice easy zone 2 run out of the downtown YMCA starting at 6 AM. You going to go for at least 10 miles. If you’re going for distance and not time.

Tuesday – Bike / Run at the Track

Tomorrow morning we will be meeting at the track at Howard middle school at 5 am. Please bring enough hydration, nutrition, towels and your running shoes.

Saturday- Bike / Run

Saturday – Bike / Run

Group A: 5 am – Dtwn YMCA

Note: You must have lights to ride in the dark! Enough nutrition for three hours.

Group B: 6 am – Research Parkway

Duration: 3 hours / 30 min run.

Leaving on time. No exceptions.

Group A will meet at Group B at UCF research Parkway.

Monday – Swim

Purpose Speed, technique and aerobic Swimming with breath control.

Warm up:

2 x 400 with 20 sec RI

1st 400 as 100 Free / 100 kick /= 100 drill / 100 Free

2nd 400 as: 100 Fly /= 100 kick / 100 drill / 100 fly

9 x 100 pull with buoy @ 1:30

3 Rounds

– 100 breather ever 3 strokes

– 100 breath every 5 strokes

– 100 breath every 7 strokes

Main Set:

8 x 75 @ 1:30

Odd: 25 Tarzan drill fast / 50 easy

Evens: 25 fast / 50 easy

4 x 25 kick streamline

8 x 75 @ 1:30

Odd: 25 Tarzan drill fast / 50 easy

Evens: 25 fast / 50 easy

200 Easy

Cool Down: 200 Choice

Memorial Day – Roka Discount

Quick reminder that you and our teammates get bonus team pricing (30%-off vs. your standard 25%) during our Memorial Day Sale through May 31st. Can you forward this reminder so your athletes can take advantage?

Here are some gear favorites you may want to take advantage of:

Gen II Tri Race Apparel: Kona Bike Course Record – enough said. It’s crazy fast and built to go the distance.

Maverick Wetsuits: ARMS-UP makes a bigger difference than any other tech feature ever introduced in a wetsuit. It’s crazy how noticeably better it is.

ROKA Ultralight Sunglasses: Everything from performance aviators to the ultimate time trial shield. You can also customize your own or try 4 pair for free if there are too many good options :).

Viper Swimskins: If you’ve got a non-wetsuit race, a Viper is a must and will literally save you minutes.

R1 Goggles: If you haven’t tried them, do. The forward-facing lens angle makes sighting easier, which makes OW swimming less tiring. Goggle fit is personal and I can’t promise that these will fit every face better than a favorite goggle of choice, but the open water performance on these is so good that they’re worth trying.

To take advantage of team pricing, just register as a team member at roka.com if you haven’t already. It’s quick:

1 Create an account at ROKA.com.

2 Inside your account, click “ACTIVATE ROKA TEAM ACCOUNT.” (If you don’t see this button, it means you’re already registered.)

3 Enter team handle and passcode. For CFL Tri Club, these are:

◦ Team Handle: CFL

◦ Team Passcode: 1995

That’s it! Now anytime you’re logged in, special team discounts will appear after products are added to the shopping cart.

Best,

ROKA Teams Support