Tag Archives: cycling

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

Friday – Swim

Hello Team,

Enclosed you will find the swim workout for tomorrow:

Warm up:

  • 300 Free
  • 500 Kick with fins
  • 200 Free
  • 3 x 100 build with 20 sec recovery

Main Set:

  • 6 x 50 as 25 Fast / 25 Easy with 10 sec recovery
  • 100 Easy
  • 2 x 150 Fast with 1 min recovery
  • 100 kick
  • 4 x 50 as 25 Fast / 25 Easy with 10 sec recovery
  • 100 Easy
  • 2 x 150 Fast with 1 min recovery
  • 2 x 50 as 25 Fast / 25 Easy with 10 sec recovery
  • 100 Easy
  • 2 x 150 Fast with 1 min recovery

Cool Down:

  • 4 x 50 as 25 catch up drill / 25 Free
  • 100 kick
  • 100 Free

 

Week of October 24 – 30, 2016

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

Athletes that I didn’t get pictures of: Anna Emery, Scott Lawson and Quincy Collins.

I am very proud of your accomplishments.

Enclosed you will find the schedule of this week:

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Time 5:30 am 5:00 am 5:30 am 5:00 am 5:30 am 7 am 6 am
Location Aquatic Center Downtown Aquatic Center Downtown Downtown Lee Vista and 436 Downtown YMCA
Sport Swim Bike/Run Swim Run – Track Swim/Run Bike/Run Run
Duration 90 min 120 min 90 min 90 min 90 min 180 – 240 min 90 – 150 min

Friday Tonight – Club Social


Good morning team ,

We are having our happy hour tonight at 5:30 pm at Carmel restaurant in Winter Park! 

140 N Orlando Ave

Winter Park, FL 32789

United States

We are going to be celebrating a few things, our  athletes recent accomplishments and saying goodbye to Leslie Wolcott. Leslie will be moving on Monday up to North Carolina. 

Come and say goodbye and have a drink. The club will order appetizers. 

Look forward on seeing you there. 

Week of July 24 -30, 2016

Hello team,

Please find the schedule for this week:

  • Monday
    • 5:00 am
    • Downtown YMCA
    • Two Options
      • Option 1: Bike Ride 2 hours – You will need lights for the ride
      • Option 2: Swim workout
  • Tuesday
    • 5:00 am
    • Downtown YMCA
    • Bike / Run
    • Duration: 2 hours
  • Wednesday
    • 5:00 am
    • Downtown YMCA
    • Swim
  • Thursday
    • 5:00 am
    • Downtown YMCA
    • Run Track
  • Friday
    • 5:00
    • Downtown YMCA
    • Swim
  • Saturday
    • 6:30 am
    • Killarney Station
    • Duration: 3 – 4:30 hours
  • Sunday
    • 6:00 am
    • Clay Road
    • 14 – 16 miles

Cycling Tips

Group Cycling Tips
Please review the following, keep these tips in mind the next time you go out to ride with a group.

  • Be cautious of cars approaching from behind. The riders on the back have the responsibility of letting other riders know if cars are approaching. If there’s not enough room to ride two-abreast, they should shout out to the group to go single file: “Car, single up!”
  • The key to an efficient pace line is to maintain speed. Fluctuations in speed quickly sap a group’s energy just like when you’re on your own doing a time trial. Try to maintain a constant, high speed.
  • Stay relaxed and don’t grip the handlebars too tight. The famous French cyclist Bernard Hinault used to say, “You should still be able to play the piano when riding.” When you’re tight and stiff your front wheel will go wherever your head turns. Look right and your bike will go right. But if you’re relaxed you can look right and still hold a straight line. Holding a line is very important within the context of a group as each member is reliant upon the other members to maintain safety.
  • Keep your head up. Watch for upcoming obstacles: cars, potholes, rocks, other riders, etc.
  • Pull off into the wind as others may be overlapping your wheel to the draft side.
  • Don’t throw your bike back as you get out of the saddle. Stand up into the bike and bring the bike forward.
  • Go easy on the brakes and anticipate pace changes. Try to reduce the accordion or “yo-yo” effect as much as possible.
  • Recovery is key in a group rotation .Finding the right draft position and staying tight and close have a cumulative effect over time. Riders who know how to make use of the group will save enormous amounts of energy.

Individuals riding as a group can cover distances much faster than one individual and save energy at the same time, as long as the group works well together and safety remains the number one concern.

Week of June 8, 2016

Hello team, 

Congratulations to

  • Maria Tondolo
  • Alfredo Solarte
  • Michael Melton
  • Brenda Prenitzer
  • Kyle Coon
  • Anna Emery
  • Gustavo Navas
  • Chester Cooper
  • Steve Dickson
  • Brendan Curl
  • Kevin Bickley
I am proud of all of you.
June 8, 2016:
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Time:
5:30 AM
5:00 AM
5:30 AM
5:00 AM
5:30 AM
6:30 am
OFF
Location:
Aquatic Center
DTWN
Aquatic Center
DTWN
Aquatic
 Center
Kilraney station
Sport:
Swim
Bike/Run
Swim
Run
Swim
Bike / Run
Duration:
1h 30m
90 min bike /
 30 min run
1h 30m
Tempo – 90 min
1h 30m
3 hour ride
Sponsors
Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project, PremierBikeTransport,