Tag Archives: #biking

Week of May 16 – 22, 2022 – NEW SCHEDULE

Hello Team,

I am very excited for this week! This past weekend we did a great brick workout at Lake Louisa. Now it is a great time to set a benchmark in your fitness. This entire week, we are going to be focusing on same race pace efforts and resting on Friday.

On Saturday, if you are not participating in the Special Olympics Clinic, please do the workout prescribed.

Saturday Workout

Saturday’s workout is going to be a light 20 min swim / 30 min bike / 20 min run. This is just to get your body ready for Sunday.

Sunday Workout

On Sunday, we are going to go for a 2 hour brick followed by a 1 hour run. We are going to be doing a long loop at the Airport and running immediately afterwards. I encourage you to bring lights so we can start on time.

Sunday – Roll out 7:00 am

Keep up the good work!

May 2022 – Power Couple of the Month

Weekend Update – May 14 – 15, 2022

Hello team,

Please review the weekend schedule for the week:

Saturday – Open Water Swim

  • Time: 7:30 am
  • In Water Start: 7:45 am
  • Location: Lucky’s Lake – Lake Cane
  • Note:
    • Olympic – Two Crossings
    • Half – Three Crossings
    • Full – Four Crossings

Sunday – Brick

  • Time: 8:00 am
  • Start Time: 8:15 am
  • Bring bike and run gear.
  • Location: Lake Louisa State Park – Clermont, FL
  • Please bring enough nutrition for at least 2:30 hours of training.

Race Strategy – Time Revision

Hello Team, 

I have a conflict with the call for today as I have special olympics call at the same time. Can we please move it to 12n EST. If so, please log in at that time at this link: 

Click https://us02web.zoom.us/j/84026162386 to start or join a scheduled Zoom meeting

Race Strategy Meeting

Week of May 2 – May 8, 2022

Congratulations to all of the athletes who race this past weekend at St. Anthony’s Triathlon in st Petersburg, FL!

  • Luis Ortiz Jr
  • Risa W.
  • Rob W
  • Mariangel
  • Juliette S
  • Austin C
  • Linda F.
  • Andy H
  • Ren
  • Janice
  • Julie G
  • Marjory
  • Jonathan
  • Paul
I am proud of all of you!

Ironman St. George and 70.3 Gulf Coast

For those athletes racing this weekend, we are going to have a conference call on Wednesday at 6 pm EST via Zoom to go over race strategy and fueling.

Link: https://us02web.zoom.us/j/84026162386?pwd=TUJJeGp1bXFtZ3F2MmlGbGxsL3Frdz09 to start or join a scheduled Zoom meeting


It is recovery week, please take it easy and don’t over do it this week.

Week of April 25 – May 1, 2022

Hello Team,

Congratulations to all of the athletes who raced this passed weekend! There were too many, so if I don’t mention you. Don’t get offended

Clermont Sunset Triathlon

  • Roberto A.
  • Miguel
  • Michael
  • Jonathan S
  • Diego
  • Jo K.
  • Linda F
  • Erika A.
  • The Entire Special Olympic Triathlon Team – FL


This weekend it is the St. Anthony’s Triathlon. Therefore, please review the schedule.

Race / Training Weekend – April 23 – 24, 2022

Hello team,

I am very excited to see the race go by this weekend in Clermont, FL. We have many new athletes racing and the Special Olympic Triathlon Team Florida will be racing as well. It will be great if you showed up to cheer everyone else.

Nutrition Prior To Race

Are you READY

The following recommendation is leading into a race that will be held in the afternoon / evening.

Friday – Evening Prior to Race

Carbohydrates, some lean protein, not too much fat.* For example:

  • 1/2 cup of Jasmine rice
  • 6 oz of grilled chicken
  • 1/2 cup of veggies

*These are recommendations.


Morning – 7 am

High Carb / Protein / Fat.* For example:

  • 70g of Oatmeal (Pre Cooked)
  • 15g of Protein (Protein Powder)
  • 1 Banana or 1/4 cup of blueberries

Lunch – 11:30 – 12n (Balanced)

  • 3 oz of Jazmine Rice
  • 3 oz of Chicken
  • 3 oz of Brócoli

Mid Afternoon – 3:30 – 4:30 pm

  • 2 Slices of Ezekiel Bread
  • 1 Tbsp Of Peanut Butter or Almond Butter
  • 1 Banana

Arrive at 4:30 pm

  • Pick Up Packet
  • Set Up Transition

Meeting Point – 5:00 pm

  • Swim Start for Warm Ups

Schedule for the Weekend

Don’t stop training!

Saturday – AM

Saturday – PM

  • Time: 4:30 pm
  • Race: Sunset Triathlon
  • Location: Waterfront Park, Clermont, FL
  • Note: Look for the CFL Tri Club Tent

Revised – Schedule (April 18 – 24, 2022)

Hello Team,

Enclosed you will find the revised schedule for this week:

I completely forgot that there is a corporate 5k on Thursday night. So if your company is racing, please run it with them. If you are not running, please go for an easy 45 min run.

Weekend Update – April 16 – 17, 2022


Hello Team,

What a great training week! I hope you all took the day off and get ready for the weekend.

Saturday – Bike / Run

Florida Coast to Coast Trail

We will have 2 start times. Bring lights for early riders. @

  • @6:30 for 3-4 hour ride / run after bike – 30 min
  • @ 07:30 for 2-3 hour ride / run after bike – 20 min
  • Location: MIMS UFC Chain of Faith Bike Stop – Broadway Ave, Mims, FL 32754
  • Map: https://g.co/kgs/k6ucwn

Contact Coach Jeff for questions 321-298-5375

Sunday – Long Run

  • Location: Baldwin Park
  • Time: 6:30 am
  • Duration:
    • Ironman: 2 hours – last 30 min tempo pace
    • Half Ironman: 90 min – las 30 min tempo pace
    • Sprint / Olympic: 6 miles – 4 miles Endurance / 2 mi tempo pace

Easter Week – April 11 – 18, 2022

Congratulation to all of the athlete who raced this past weekend:

  • Coco Beach Triathlon
    • Mariangel – 1st place Overall Female
    • Danny J
    • Michael
    • Wagz

New Schedule