I am very happy to see everyone is continue to training and not loosing their focus! The assistant coaches will be leading the workouts for the team. Enclosed you will find the schedule for this week. If you have a training peaks account make sure to attach me as your coach so I can keep track of you. You can link me under settings with my email: email@example.com .
Monday – Swim Workout
Purpose: High elbow catch and feel for the water. Warm up: 5 x 100 easy @ 1:50 or 2:00 (60 – 65%) – Last 25 of each 100: streamline kick on your back Drill set: 10 x 50 free on 1:00 or 1:15 as: – Odd 25 horizontal scull drill / 25 drill to 90 – 95% – Evens 25 cat up drill / 25 build to 90 – 95% Drill Set: 10 x 75 @1:15, 1:45 as: – Odds: 75 free (80 – 85%) – Evens: 25 dog paddle drill / 25 free / 25 tarzan drill (70 – 75%) Kick set: 10 x 25 fast kick with board @ 45, or 55 (90 – 95%) – These are all fast, high qulaity reps so stay tough! Bonus set: 600 pull iwth buoy – Negative split each 300 – 1st 150 of each 300 (70 – 75%) / 2nd 150 of each 300 (90 – 95%) Warm Down: 100 easy (60 – 65%) Tubing set: 3x – 10 full pulls – 10 – 15 triceps only – 5 – 10 full pulls – Free or fly, your choice
What an amazing week it has been. Congratulations to all of the athletes who have raced this week! I am very proud of you:
Ren – Sprint
Jo K – AquaBike
Janice – Sprint
JoJo – Sprint
Risa – 70.3
Andrew – 70.3
The Entire special Olympic Team
We are back to normal. I have added a few things. Can’t wait to see you this week!
Join The Club
Come join the largest Triathlon Club in Central Florida and the most structured club in the Nation! All level of athletes are welcome: beginner, intermediate, advanced and physically challenged. We have a group of Elite USA Triathlon experienced coaches to help you achieve your goals. Coached sessions held 7 days a week.
Please be aware that this weekend begins the USA Games held at the Wide World of Sports in Disney. It going to be a packed week. I am very happy to see how the community has come together to help these athletes. #inclusion
Enclosed you will find the schedule for this weekend:
Rest or Swim On Your Own
5 x 100 as Free/Kick/Pull/Kick/Free all with 15 sec RI
Note: Rainbow River Swim and lunch 3 mile, 72 spring fed River swim with the current and then lunch at the Swampy’s Bar and Grille at the end of the swim. Please arrive 30 minutes prior to start. You must bring a Wet Suit!
Team Lead: Jennifer, Don and Zach
Sunday – Run On your Own
It is the opening ceremony of the USA Games. Please get the run on your own. Keep up the good work.
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
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:
I hope you are all having a great week. Enclosed you will find the breakdown for this weekend. In addition, if you haven’t joined the club and are showing up to training practices, here is the link to register. You must be a club member to participate in our training and receive the club discounts. The CFL Tri Club membership is separate from Tri Peak Athlete.
I hope you are all having an amazing day! What a great turn out we had at our annual Holiday party. Thank you Zach for offering your home!
Congratulations to all of the athlete who raced this past weekend at the OUC Half Marathon and the Daytona Clash Endurance Race:
Pat – 1st Stand Alone Half Marathon
Carlos – 1st Half Marathon
Haines City 70.3
We have several athletes racing at Haines City 70.3 and it will be great to show their support. If you have a Tri Club Shirt, wear it with pride and encourage your teammates at this race. The tent will be out there and lets have a good time. These are the athletes racing: (if I’m missing someone, please let me know:
Ren – 1st time
Alison – 1st time
Maryory – 1st time
(Jen and Carlos say each year that they are never doing this race again, but they keep on doing it. Do they know what Insanity really means?) – LOL
Enclosed you will find the schedule for this week:
SAVE THE DATE – CFL Tri Club Kick OFF Meeting
Our Annual Kick Off meeting is going to be held on January 8, 2022. 17 years the club has been present in Central Florida and making a difference! Our location will be confirmed shortly!
Where: Chris Nikic new house – 1913 Benhurst Place Maitland Fl 32751
Who: You are welcome to invite your friends m, TriClub and someone who doesn’t usually get invited.
What: Bring your biggest smile and a willingness to talk to and get to know someone who is not like you. It’s not real inclusion until we party and eat together. Don’t bring anything. We will host the party. We will provide the Food, drinks and dessert. (Maybe a folding chair if you want to sit)