Tag Archives: cfl tri club

Saturday – Ride

Location: Advanced Cycle / Lee Vista

Arrival Time: 6:30 am (Still dark, must have lights)

Start Time: 6:45 am (We will leave on time)

Description:

– 30 min warm up build from Zone 1 – Zone 2

– 5 min All out (Press the lap button when done)

– 10 min easy (Press the lap button when done)

– 20 min all out (Press the lap button when done)

– 1 – 2 hours at Zone 2 effort

Run after bike: 20 – 30 min

2020 CFL Tri Club Races

Hello Team,

In 2020, we want to make a huge bang a the races. Therefore, we put a committee together to go over races for next year. These are our committee members:

  • Don DeBeaux
  • Michelle Hill
  • Jennifer Sturgess
  • Carlos Mendoza
  • Laura Minns
  • Joel Diaz
  • Hector Torres

Please reach out to these individuals as they will be voicing your opinion and recommendations. We will be meeting on October 3, 2019; therefore, please reach out to them prior to this date.

Thanks,

Hector L Torres

Saturday – Run

Location: Clay Road

Duration: 10-16 miles

Time: 6:00 am

Note:

Augusta and North Carolina: 10 miles

Ironman Florida, Cozumel and Arizona: 16 miles

Monday – Swim

Warm up

200 easy/ 200 kick/ 200 pull / 200 choice

6×75 on 20 sec rest as 50 fast/25 easy.

Main Set

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

3×100 kick on 20 sec rest.

Warm Down

200 choice

Weekend update

Hello team,

I hope you are all doing well and keeping your safe in Orlando.

This weekend Jennifer will be leading the club out of Lake Minneola Waterfront park at 5:45 am.

Please arrive in time so you can depart at 6:00 am. Please bring lights.

Saturday

Location: Waterfront park, lake minneola, clermont

Led by Jennifer Sturgess

Arrival time: 5:45 am

Departure: 6:00 am

Duration:

  • Bike duration 2-3 hours
  • Run after bike: 4-6 miles

Sunday

70.3 Augusta and North Carolina: 13-14 miles

IRONMAN Florida, Cozumel or Arizona: 15-16 miles

Please be safe

Wednesday – Swim

Weekend Training- June 28 – 30, 2019

Friday

Warm up

200 free

100 side to side kick with fins

3 x 200 as

⁃ 50 kick with board

⁃ 50 alternating 6 side kicks with 3 strokes

⁃ 50 fist drill

⁃ 25 single arm drill left

⁃ 25 single arms drill right

Main set

4 x

200 free with fins

4 x 50 as 25 fast /25 easy with 10 ri

2 x 50 fast with 30 ri

Cool down

200 free

Saturday

  • Arrival Time: 5:45 am
  • Start Time: 6:00 am (Must Have Lights)
  • Location: Lake Minneola Waterfront Park, Clermont, FL
  • Route: Cherry Hill Lake Rd.
  • Sport: Bike / Run
  • Duration: 2:30 – 3 hours
  • Led by Sturgess

Sunday – On your own

  • 10-12 miles moderate effort

Monday – Swim

Workout type: Swim

500 warm up focusing on distance per stroke

10 x 50 as drill down swim back

single arm drill and fist drill

main set:

5 x 100 on the 2:20 hard efforts

200 buoy pull

5 x 100 on the 2:10 harder effort

200 buoy pull

5 x 100 on the 2:00 hardest effort

CD

200 choice