I hope you all enjoyed your recovery week and took the time to actually rest and rehab your body. This is going to be a tough week! Therefore, make sure you fueling properly during and post training sessions.
Your body responds to food as fuel.Therefore, we must make wise choices to maximize muscle repair and rebuild.
As you are aware, I am in Pittsburg, PA this week for my National competition to try and win my Pro card. If I DO or DON’T win, it won’t matter. The prize is not about the money. The prize is about the journey that we did our best to get the level we compete in.
What matters is, that I did my best to get to the level in which I am today. I am very proud on where I am as an athlete and a coach. I will keep you all in my heart as you are my family and my driving force.
Enclosed you will find the schedule for this week:
I am very happy to see everyone is continue to training and not loosing their focus! The assistant coaches will be leading the workouts for the team. Enclosed you will find the schedule for this week. If you have a training peaks account make sure to attach me as your coach so I can keep track of you. You can link me under settings with my email: email@example.com .
Monday – Swim Workout
Purpose: High elbow catch and feel for the water. Warm up: 5 x 100 easy @ 1:50 or 2:00 (60 – 65%) – Last 25 of each 100: streamline kick on your back Drill set: 10 x 50 free on 1:00 or 1:15 as: – Odd 25 horizontal scull drill / 25 drill to 90 – 95% – Evens 25 cat up drill / 25 build to 90 – 95% Drill Set: 10 x 75 @1:15, 1:45 as: – Odds: 75 free (80 – 85%) – Evens: 25 dog paddle drill / 25 free / 25 tarzan drill (70 – 75%) Kick set: 10 x 25 fast kick with board @ 45, or 55 (90 – 95%) – These are all fast, high qulaity reps so stay tough! Bonus set: 600 pull iwth buoy – Negative split each 300 – 1st 150 of each 300 (70 – 75%) / 2nd 150 of each 300 (90 – 95%) Warm Down: 100 easy (60 – 65%) Tubing set: 3x – 10 full pulls – 10 – 15 triceps only – 5 – 10 full pulls – Free or fly, your choice
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.
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.
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
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