Tag Archives: cycling

Friday Swim – Speed work

Warm up:

4 x 50 as (3 free / 1 kick) on 10 sec ri

Main Set:

30 x 25 as:

10 stroke easy

10 free moderate

10 free on faster interval 10 sec RI

20 x 50 as

5 drill work Easy on 15 ri

15 free:

– 1 – 5 mode on 15 ri

– 6 – 10 a little faster on 10 sec ri

– 11 – 15 very fast on 5 sec ri

You can use fins

Cool Down:

200 choice

Special Olympics – Opening Ceremony

Join us for Opening Ceremony of the 2022 Special Olympics USA Games on June 5, 2022 at Exploria Stadium. Opening Ceremony will be produced by Disney Live Entertainment and will feature appearances from Celebrity Games Ambassadors, Superstar performances, The Parade of Athletes, the lighting of the Flame of Hope officially kicking off The Games, and a performance from Grammy Award Winner Sara Bareilles. Opening Ceremony will be broadcast nationally on ABC and will feature 5500 athletes and coaches from all 50 states and The Caribbean. Join us for the premiere Central Florida event of the Summer and #ShineAsOne with the athletes of Special Olympics. For details and a link to purchase, please visit www.2022USAGames.org/Tickets

Week of May 23 – 29, 2022 – Revision

Hello Team,

Anything is possible! Congratulations to all of the athletes who raced this past weekend and joined us at the Special Olympics Clinic.

Calendar

Register Golden Mile at https://clicks.aweber.com/y/ct/?l=5g7pS&m=i8w0hQuH7lcRlFU&b=kNzLE.O70ZKx0N6J8ZbUXQ

Join The Club

Keep up the good work and I’ll see you all tomorrow.

Week of May 23 – 29, 2022

Hello Team,

Anything is possible! Congratulations to all of the athletes who raced this past weekend and joined us at the Special Olympics Clinic.

Calendar

Join The Club

Keep up the good work and I’ll see you all tomorrow.

Weekend Update – May 21 – 22, 2022

Saturday

Light Brick workout: 20 min swim / 20 min bike / 20 min run. Include 5 segments of 20 sec of race pace efforts with 40 sec recovery in between during each sport. You can do this in the gym. I want you resting the rest of the day. Go to bed early and get your nutrition ready for Sunday. Go to bed early and make sure to prepare your nutrition for the next day.

Sunday – Brick Update:

  • Arrival time: 6:45 am
  • Roll out time: 7:00 am
  • Duration:
    • 2 hours / 1 hour run
    • 3 hours / 1 hour run
  • Location: ESPORTA – Lee Vista and Goldenrod.

Please pay attention to the Weather. I will send a WhatsApp message at 5 am on Sunday morning. If the weather is clear, we will ride at 7 am. However, if the weather is not looking good. We will do a virtual session at 7 am EST via Zoom and other can join us in my studio.

If the weather permits, enclosed you will find the map ride for the Saturday:

Bike Portion 2 – 3 hours

https://www.mapmyride.com/routes/view/embedded/5009195482?width=600&height=400&link=true&line_color=E68006c6&rgbhex=c60680&distance_markers=0&unit_type=imperial&map_mode=ROADMAP&show_marker_every=1&last_updated=2022-05-20T17:39:43+00:00

Run Portion – 1 hour

https://www.mapmyride.com/routes/view/embedded/5009575366?width=600&height=400&&line_color=E68006c6&rgbhex=c60680&distance_markers=0&unit_type=imperial&map_mode=ROADMAP&show_marker_every=1&last_updated=2022-05-20T23:23:04+00:00

Congratulations!

Congratulations to all of the Special Olympic Athletes participating in the State Games!

Week of May 16 – 22, 2022 – NEW SCHEDULE

Hello Team,

I am very excited for this week! This past weekend we did a great brick workout at Lake Louisa. Now it is a great time to set a benchmark in your fitness. This entire week, we are going to be focusing on same race pace efforts and resting on Friday.

On Saturday, if you are not participating in the Special Olympics Clinic, please do the workout prescribed.

Saturday Workout

Saturday’s workout is going to be a light 20 min swim / 30 min bike / 20 min run. This is just to get your body ready for Sunday.

Sunday Workout

On Sunday, we are going to go for a 2 hour brick followed by a 1 hour run. We are going to be doing a long loop at the Airport and running immediately afterwards. I encourage you to bring lights so we can start on time.

Sunday – Roll out 7:00 am

Keep up the good work!

May 2022 – Power Couple of the Month

Weekend Update – May 14 – 15, 2022

Hello team,

Please review the weekend schedule for the week:

Saturday – Open Water Swim

  • Time: 7:30 am
  • In Water Start: 7:45 am
  • Location: Lucky’s Lake – Lake Cane
  • Note:
    • Olympic – Two Crossings
    • Half – Three Crossings
    • Full – Four Crossings

Sunday – Brick

  • Time: 8:00 am
  • Start Time: 8:15 am
  • Bring bike and run gear.
  • Location: Lake Louisa State Park – Clermont, FL
  • Please bring enough nutrition for at least 2:30 hours of training.

Race Strategy – Time Revision

Hello Team, 

I have a conflict with the call for today as I have special olympics call at the same time. Can we please move it to 12n EST. If so, please log in at that time at this link: 

Click https://us02web.zoom.us/j/84026162386 to start or join a scheduled Zoom meeting

Race Strategy Meeting

Week of May 2 – May 8, 2022

Congratulations to all of the athletes who race this past weekend at St. Anthony’s Triathlon in st Petersburg, FL!

  • Luis Ortiz Jr
  • Risa W.
  • Rob W
  • Mariangel
  • Juliette S
  • Austin C
  • Linda F.
  • Andy H
  • Ren
  • Janice
  • Julie G
  • Marjory
  • Jonathan
  • Paul
I am proud of all of you!

Ironman St. George and 70.3 Gulf Coast

For those athletes racing this weekend, we are going to have a conference call on Wednesday at 6 pm EST via Zoom to go over race strategy and fueling.

Link: https://us02web.zoom.us/j/84026162386?pwd=TUJJeGp1bXFtZ3F2MmlGbGxsL3Frdz09 to start or join a scheduled Zoom meeting

Schedule

It is recovery week, please take it easy and don’t over do it this week.