Thursday – Brick

Thursday

Brick – Bike and Run

Location: YMCA / Track

Special note: bring your bike trainer to the Howard Track Middle School

Time: 5:00 am

Wednesday – Swim

Week of March 26 – April 1, 2018

Race Day Clinic

Are you ready to race? Join our Expert Elite Level triathlon coach, Hector L Torres, and other coaches of Tri Peak Athlete, LLC for this very helpful clinic on preparing for a successful race day. Topics such as how the race day will flow, what time to arrive, how to set up your transition space, packing for the race, pre-race nutrition, what to wear, how to do a transition from swim-to-bike and bike-to-run, staying hydrated, mental strategies and an overview of the race course will be discussed.

Register at: Facebook 

Schedule

Schedule for this week:

	Time	Location	Sport	Duration
Monday	5:30 AM	Aquatic Center	Swim / Run	1 hour 30 min swim and 30 min run
Tuesday	5:00 AM	DTWN YMCA	Bike / Run	2 hour bike / 30 min run
Wednesday	5:30 AM	Aquatic Center	Swim	1 hour 30 min  swim
Thursday	5 AM	Downtown YMCA	Bike / Run	30 min bike prior to Track at the track and then speed work at the track
Friday	5:30 AM	Aquatic Center	OFF	Rest
Saturday	7 AM	Lee Vista / 436	Bike / Run	3 hour ride (Zone 2) / 30 min run
Sunday	6 AM	Clay Road	Run	1 – 1.5 loops

Thursday – Run

Two groups tomorrow:

Long run: 9 miles with Coach Julian

Track: Speed work/ Drills with Coach Héctor

Location: Downtown YMCA

Time 5:00 am

Week Breakdown – Feb 13 – 18

Wednesday (Valentines Day)

• 5:30 am
• Aquatic Center
• Sport: Swim

Thursday

• 5:00 am
• Downtown Ymca
• Sport: Run/ Track

Friday

• 6:30 am
• Lucky’s Lake
• Door: Open Water Swim

Saturday – https://www.facebook.com/events/398746940574589/

• 7:00 am
• Advanced Cycle (436 and Lee Vista)
• Bike/Run

Sunday -Optional – https://www.facebook.com/events/2044853205785787/

• 6 am
• Clay Road – 1 loop

Thursday – Bike Trainer session

It is going to be low 30 degrees tomorrow’s; therefore, we are biking tomorrow at 5:00 am at the Downtown YMCA.

Thursday – Bike Trainer

It’s cold outside! We are biking tomorrow!

Save the date: CFL Tri Club kick off meeting on January 20 at 2:30 on at the Downtown YMCA

Happy Holidays

Thursday – Track

• Location: Downtown YMCA
• Time: 5 am
• Duration: 90 min

Monday – Swim

Congratulations to all of the athletes who raced this past weekend:

• Julie Gennarino
• Julian Perez
• Maria F Tondolo
• Jerome Bareth
• Dan Grieb
• DAVID Berlant
• Robbie Berlant

I am very proud of all of you

I just landed in Orlando and won’t make it to tomorrow swim workout!

Please do the following:

Warm up:

3 x 500 as 500 FREe / 500 Pulliam / 500 kick

Main set

4 x 200 free at 85% with 20 sec recovery

100 easy free

4 x 150 as 50 kick /100 fast free with fins / 50 kick with 20 sec recovery

4 x 100 at 90% with 15 sec recovery

Cool down:

300 as 100 free / 100 drill / 100 choice