September 23 – 29, 2019 (Race Week)

Day	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Time:	5:30 AM	5:00 AM	5:30 AM	5:00 AM	5:30 AM	7:00 AM	6:00 AM
Location:	Aquatic Center	DTWN	Aquatic Center	DTWN	Aquatic Center	Augusta, GA	DTWN
Sport:	Swim	Bike Trainer / Run	Swim	Track	Swim	Light Brick Pre Race	Long Run
Focus:	Race Focus	Race Focus	Race Focus	Race Focus	Muscular Endurance	Short Speed	Tempo/Endurance

Recovery week / Race Week

Hello Team,

This is a great week as many athletes are going to be racing at Ironman 70.3 Haines City and it is Recovery week.

Congratulations to all of the athletes who raced this weekend:

• Galveston 70.3
  • Lina Miller
  • Cisco Chavez
• Ride Across Florida
  • Laura Minns
  • Illeana Villar

Taper and Race Week:

This week, it is important to tone it down and don’t over due it. Taper can be defined as a reduction in training with the goal of having the athlete sharp at the end of taper. The goal of sharpness is to optimize fitness for a amazing performance at an important race.

Therefore, don’t go crazy in the training this week as you may feel very strong. Hold it up and give it to me on Race Day!

Enclosed you will find the schedule for this week:

• Tuesday
  • 5:00 am
  • Sport: Brick: Bike/Run
  • Location: Downtown YMCA
  • Make Sure you bring bike, bike trainer and your running shoes.
• Wednesday
  • 5:30 AM
  • Swim
  • Location: Aquatic Center
  • Make sure to do your dynamic warm up before 5:30 am.
  • Note: If you are racing this week, please swim Lucky’s Lake at least 2 laps.
• Thursday
  • 5:00 am
  • Sport: Run
  • Location: Downtown YMCA
  • Note: There will be two different workouts for those racing and those not racing.
• Friday
  • The Aquatic Center will be closed due to Masters Swim Meet! Therefore, I recommend you to go to Lucky’s Lake.
  • If you are racing, please take the day off and rest!
• Saturday
  • Meet at 7:15 / Roll out 7:30 am
  • UCF Research Parkway
  • Duration: 2 hours – 3 hours followed by a 20 min run
• Sunday
  • Race Day!
  • If you are not racing, it will be great if you can go and support the team,

Bike Focus Week 2 – Tuesday & Thursday

Get ready to Rock and Roll!

2nd Week of 4 of Bike Focus

Please arrive on time and ready to rumble.

Tuesday and Thursday at 5 am

Pre Race Brick

Location: Luckys lake 

Time: 7:30 am

Description: 

• 20 min swim (1 lap) – Focus on sighting and navigating every six stokes
• 20 min – 5 min easy / 3 x  5 min as. 4 min at Endurance / Zone 2 with 1 min at race pace effort/ last five minute focus on a  high cadence and get ready for the run 
• 20 min run – 5 min easy / 3 x 90 sec build ( build your pace to your race pace effort ) with 3:30 min easy jog/ 5 min cool down