Enclosed you will find the schedule for this week for those who are racing Cozumel. Please review below. In addition, I am adding the Ironman Gear Bag Check List. If you have AT&T, you won’t have trouble using your phones down there. You all have my number. I will have my Graston Tool and Kinesiology Tape with me if you have any issues. I will be staying at Casa Mexicana.
Race Day Weather Conditions
It looks like that the day will start at 73 – 75 degrees when we start the bike with the winds of 7.87 mph. The temperature will rise at 85 degrees by 12n with the winds picking up at 12 mph.
Rain:
The Wind God won’t go lightly on us. It looks like it is going to rain from 8 am to 1 pm. Then it will start again from 5 pm – 7 pm. Make sure to pump your tires to 100 – 110 psi.
Expected the unexpected to occur, so if the unexpected happens, you know exactly what you need to do.
Hector Torres
Coach’s Hotel
A few blocks down from the Ferry.
Schedule:
Transition Bags
If you have any questions, please do not hesitate to contact me.
Warm up: 400 free 200 kick 6 x 50 drill with 15 sec recovery Drill: Single arm fist drill – If you have a snorkel use it. 100 easy pull Main set: Endurance workout with a few pick ups – 10 x 100 as 75 mod / 25 tempo with 15 sec recovery. Keep the same time on all 10 100 easy pull no paddles – 10 x 75 as 50 mod / 25 tempo with 10 sec recovery. Keep the same time on all 10 100 easy pull no paddles – 10 x 50 as 25 mod / 25 tempo with 5 sec recovery. Keep the same time on all 10 Cool down: 100 easy
USAT Elite Coach, USAC Lv 2, USAW, USAS and USATF & MS Training Peaks University Lv 1 Tri Peak Athlete, LLC617 Virginia Dr. Orlando, FL 32803
Work: 321-247-5768
Cell: 321-443-0073
www.tripeakathlete.com E-MAIL CONFIDENTIALITY NOTICE: This e-mail, including any attachments, may contain material protected and governed by the Health Insurance and Portability and Accountability Act (HIPAA). This e-mail and any files transmitted with it are confidential and are intended solely for the use of the individual or entity to which they are addressed. The authorized recipient of this information is prohibited from disclosing this information to any other party unless authorized. If you are not the intended recipient of this e-mail, please note that you have received this e-mail in error and any use, dissemination, forwarding, printing or copying of this e-mail is strictly prohibited. If you have received this e-mail in error, please immediately contact the sender of this message. -=-=-=-=-=-=-=-=-=-=-=
I hope you are all doing well and enjoying this weekend. We had a great ride and run this past weekend.
On Thursday, I am going to be testing some athletes on the bike out of Lee Vista and 436. Please arrive on time and bring your lights. We will be rolling out at 6:15 am.
Schedule
Enclosed you ill ind the schedule for this week:
Time
Workout
Sport
Note
Monday
6:30 AM
Swim
Lucky’s Lake
You Must Register
Tuesday
5:30 AM
Bike Trainer at Tri Peak Athlete and Virtual Session
I hope you are holding yourself down with our Tropical Storm. Enclosed you will find the schedule for next week. It is going to be similar to this past week, the only difference the bike ride might be a bit longer on the weekend.
Schedule
Time
Workout
Sport
Note
Monday
6:30 AM
Swim
Lucky’s Lake
You Must Register
Tuesday
5:30 AM
Bike Trainer at Tri Peak Athlete and Virtual Session
I hope you are all doing well. Enclosed you will find the revised schedule for this week. I have adjusted the schedule as I am testing many of the athlete during this week. Therefore, please review it!
If you don’t have access to a pool, make sure you make time and register to go to Lucky’s Lake and perform the test there.
Open Water Test:
Warm Up:
500 meters – please include some pick ups
Main Set:
1000 – steady state hard effort. Please record your time.
Cool Down:
500 easy
Schedule
Time
Workout
Sport
Note
Monday
6:30 AM
Swim
Lucky’s Lake
You Must Register
Tuesday
5:30 AM
Bike Trainer at Tri Peak Athlete and Virtual Session
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,
Calling out to all Physically Challenged Athletes!
Interested in participating in the triathlon sport? If you want to learn to swim, bike or run and committed to do the training… come to our introduction information meeting on:
Date: Sunday, December 2, 2018
Time: 11 am – 12n
Location: Tri Peak Athlete, LLC
617 Virginia Dr.
Orlando, FL 32803
Led by Hector L Torres – Elite Triathlon Coach
Our goal is to create a team to compete at the Paratriathlon National Championship in 2019! Please RSVP! https://www.facebook.com/events/308150280004547/ or FaceBook Event Link
We are planning a camp for Augusta on August 23 – 26, 2018.
Arriving Thursday (Travel Day) – Dinner
Friday – Swim and Bike
Saturday – Bike and Run
Sunday – Long Run (Travel Day)
*Disclaimer: You must be a team player, be willing to work hard, ready to suffer and enjoy the training. Laziness will not be tolerated. It is Game Time!
Central Florida Tri Club - Swim, Bike and Run 