Week of March 27 – April 2, 2017

Hello from Johanesberg, South Africa!

I hope you are all doing well and having a good start of your week! Enclosed you will find the breakdown for this week:

	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Time	5:00 AM	5:30 AM	5:00 AM	5:30 AM	7 AM	6 AM
Location:	DTWN YMCA	Aquatic Center	DTWN YMCA	Aquatic Center	Kirlaney Station – Howie and the Hills	DTWN YMCA
Duration:	2h	1h 30m	1h 30m	1h 30m	3h 30m	1h 50m
Sport:	Bike / Run	Swim	Track	Swim	Bike / Run	Run
Note:	Bike Trainer and 20 min Run	Led by Assistant Coach	1k repeats	Led by Assistant Coach	Race Specific Efforts	Race Specific Efforts

The assistant coaches of the club will be present.

2016 CFL Tri Club Annual Membership

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 USA Triathlon experienced coaches to help you achieve your goals. Coached sessions held 7 days a week.

No Refunds

• Daily training, including swimming, running & biking coached by our USA Triathlon, USA Cycling, USA Swimming and USA Track and Field Coaches
• Access to our free Certified Elite and Professional Coaches
• Ability to make a difference as a Board of Director
• Local and National USAT Representation and updates
• Liability Insurance
• A Member Directory
• A Membership Card, giving you discounts at several local and internet merchants
• Quarterly Newsletter
• Blast e-mail updates
• Club Night Socials – last Friday (Monthly Social)
• Guest speakers at our quarterly Member Meetings
• Raffles at every meeting, including race entries and give-aways
• Exclusive opportunities to register early for premier races
• Exclusive opportunities to win slots at races
• Quarterly victory parties
• An Awesome Annual Party to honor members who Go the Distance!
• Free Anniversary Party – Christmas Party – Support at local and remote Ironman races – Unique volunteer opportunities within the triathlon industry – Meet friends and have experiences you?ll treasure for life!

Week of December 17 -20, 2015

Bike Focus Week – 3 For the next three weeks we are going to be focusing on maintenance on our bike. Therefore, we will be biking more often than usual. Please review the schedule below: New Weekly Schedule: Monday – Swim – Aquatic Center – 5:30 am Tuesday – Bike Trainer/Run – Downtown YMCA – 5:00 am Wednesday – Swim – Aquatic Center – 5:30 am Thursday – Bike Trainer / Run – Downtown YMCA – 5:00 am Friday – Run – Downtown YMCA – 5:00 am Saturday – Bike – UCF Research Parkway – 7:00 am 2 – 3 hours Sunday – Run -On your own. Workout will be provided on Friday. Sponsors Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project.

Holiday Party! The Central Florida Tri Club will be hosting there annual Holiday party on December 19, 2015. The location will be held at Zachary Sinnott home: Location: 1900 Temple Drive Winter Park FL 32789 Time: 5 pm – 8 pm Food – what to bring: Bring your favorite dish so you can share with your fellow teammates. We will provide a protein. White elephant gift exchange: Bring a gift worth <$25. It will be a fun game. Donate to Knights Pantry at UCF UCF Students need your help! On UCF campus there is necessary resource available for students in need of food and clothing: the Knight’s Pantry. Since rigorous data collection began in 2011, we have assisted about 9,500 per semester, and that number is increasing annually! In these four years, we have provided over 110,000 pounds of food to UCF students! A key component to exceling in college includes being able to maintain a healthy sustainable diet and being able to apply for jobs and internships, and hopefully landing an interview. For students who have to choose between buying textbooks and eating, we have found that without expendable income students will attempt to cut corners and go without proper nutrition, hygiene items, or the ability to look professional on job interviews. With a month away from school, and the resources that come with it, winter break can seem daunting for Knights in need. In order to accommodate our students and offer the best opportunity for success regardless of economic starting point, we have been collecting non-perishable and canned food items, professional clothing for both men and women, and various hygiene items. If you by chance have any not-immediately-perishables, excess toiletries or business clothing and would be willing to donate to UCF Students in need, please consider doing so.

Cycling quote: “Don’t Limit your Challenges. Challenge your LIMITS” – Anonymous

Take advantage of your Discounts!   All USA Triathlon members receive exclusive discounts through the organization’s partners. Find a range of products to support all parts of the multisport lifestyle ranging from travel discounts to insurance and energy gels. Find more information at www.usatriathlon.org/discountspreview and access exclusive codes for USA Triathlon members discounts at www.usatriathlon.org/discounts

2015 End of Season – Block Training As the season dwindles down, it is a great opportunity to work on your weaknesses and build your strengths. Therefore, we are going to a set of Block training – 3 weeks of each individual sport. Starting this week we are going to 3 weeks of run focus. Even tho it is a run focus, we still will have shorter bikes and swims at high intensity. This will be the order of block training: Week Focus November 3, 2015 Run – 1 November 10, 2015 Run – 2 November 17, 2015 Run – 3 November 24, 2015 Bike – 1 December 1, 2015 Bike – 2 December 8, 2015 Bike – 3 December 15, 2015 Bike – 4 December 22, 2015 Swim – 1 December 29, 2015 Swim – 2 January 5, 2015 Swim – 3