Tag Archives: #education #training

Saturday – Ride

Location: Advanced Cycle / Lee Vista

Arrival Time: 6:30 am (Still dark, must have lights)

Start Time: 6:45 am (We will leave on time)

Description:

– 30 min warm up build from Zone 1 – Zone 2

– 5 min All out (Press the lap button when done)

– 10 min easy (Press the lap button when done)

– 20 min all out (Press the lap button when done)

– 1 – 2 hours at Zone 2 effort

Run after bike: 20 – 30 min

Saturday – Run

Location: Clay Road

Duration: 10-16 miles

Time: 6:00 am

Note:

Augusta and North Carolina: 10 miles

Ironman Florida, Cozumel and Arizona: 16 miles

Monday – Swim

Warm up

200 easy/ 200 kick/ 200 pull / 200 choice

6×75 on 20 sec rest as 50 fast/25 easy.

Main Set

3x (3×100 Fast with on 1 min rest, 1×200 easy on 10 sec rest)

3×100 kick on 20 sec rest.

Warm Down

200 choice

Weekend update

Hello team,

I hope you are all doing well and keeping your safe in Orlando.

This weekend Jennifer will be leading the club out of Lake Minneola Waterfront park at 5:45 am.

Please arrive in time so you can depart at 6:00 am. Please bring lights.

Saturday

Location: Waterfront park, lake minneola, clermont

Led by Jennifer Sturgess

Arrival time: 5:45 am

Departure: 6:00 am

Duration:

  • Bike duration 2-3 hours
  • Run after bike: 4-6 miles

Sunday

70.3 Augusta and North Carolina: 13-14 miles

IRONMAN Florida, Cozumel or Arizona: 15-16 miles

Please be safe

Wednesday – Swim

Weekend Training- June 28 – 30, 2019

Friday

Warm up

200 free

100 side to side kick with fins

3 x 200 as

⁃ 50 kick with board

⁃ 50 alternating 6 side kicks with 3 strokes

⁃ 50 fist drill

⁃ 25 single arm drill left

⁃ 25 single arms drill right

Main set

4 x

200 free with fins

4 x 50 as 25 fast /25 easy with 10 ri

2 x 50 fast with 30 ri

Cool down

200 free

Saturday

  • Arrival Time: 5:45 am
  • Start Time: 6:00 am (Must Have Lights)
  • Location: Lake Minneola Waterfront Park, Clermont, FL
  • Route: Cherry Hill Lake Rd.
  • Sport: Bike / Run
  • Duration: 2:30 – 3 hours
  • Led by Sturgess

Sunday – On your own

  • 10-12 miles moderate effort

Monday – Swim

Workout type: Swim

500 warm up focusing on distance per stroke

10 x 50 as drill down swim back

single arm drill and fist drill

main set:

5 x 100 on the 2:20 hard efforts

200 buoy pull

5 x 100 on the 2:10 harder effort

200 buoy pull

5 x 100 on the 2:00 hardest effort

CD

200 choice

Saturday Ride and Athletes racing’s Haines City 70.3

Group Ride for Non Racers

For those athletes not racing Haines City – there will be a group ride out of UCF Research Parkway at 7 am. Rolling out at 7:15 am.

The group will be doing 2 hours at Zone 2 led by Coach Michelle Hill.

Haines City 70.3 Racers

For those athletes racing, please do a light brick as follows:

20 min swim – focus on sighting and a few accelerators

20 min bike – warm up: 5 min at a light intensity followed by 4 x 2 min build to race pace effort with 3 min easy.

20 min run off the bike: 5 min focus on your cadence with 4 x 90 sec build to race pace effort with 2 min easy

Complete the rest of the run at zone 2.

Foam roll and stretch. Keep yourself hydrated and make sure you get this done early in the day. You should be off your feet by 3 pm.