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,

Building a Florida Paratriathlon Team! (Physically Challenged)

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

CFL Tri Club Augusta 70.3 Training Camp

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!

Please respond by May 15, 2018.

 

If you are interested, please complete the following form: https://docs.google.com/forms/d/e/1FAIpQLSefY-gX2pyWBzke9Pla5cgEhiWkChE-IR0nvk11IxnFmtQaxg/viewform?usp=sf_link

Monday – Swim

Location: Aquatic Center

Time: 5:30 am

Duration: 90 min

Instructor: Coach Torres

Memorial Day weekend 2017

Hello Team,Enclosed you will find the schedule for this weekend:
Saturday led by Coach Julian

• Downtown YMCA
• 5:00 am
• 5:15 am – Roll out
• Bike and Run
• Duration: 4 hours
• Pit stop at Research Parkway towards Fort Christmas.

Sunday – Not coached

• 8-10 mile run on your own

Monday

• Aquatic Center
• 5:30 am
• Swim
• Duration: 90 min

Congratulations and Monday Swim

Congratulations

Congratulations to all of the athletes who raced this past weekend:

• Eric Deming
• Julian Perez
• Juan Juncos
• Ivan Salcedo
• Mafe Tondolo
• Alfredo Solarte
• Gary Jonas
• David Berlant
• Jerome Bareth
• Steve Mills
• Dan Grieb
• Yara Idelfonso
• Joel Diaz

Swim Workout

Enclosed you will find the swim workout for today:

Purpose Speed, technique and aerobic Swimming with breath control.

Warm up:

• 2 x 400 with 20 sec RI
  • 1st 400 as 100 Free / 100 kick /= 100 drill / 100 Free
  • 2nd 400 as: 100 Fly /= 100 kick / 100 drill / 100 fly
• 9 x 100 pull with buoy @ 1:30
  • 3 Rounds –
    • 100 breath ever 3 strokes
    • 100 breath every 5 strokes
    • 100 breath every 7 strokes

Main Set:

• 8 x 75 @ 1:30
  • Odd: 25 Tarzan drill fast / 50 easy
  • Evens: 25 fast / 50 easy
• 4 x 25 kick streamline
• 8 x 75 @ 1:30
  • Odd: 25 Tarzan drill fast / 50 easy
  • Evens: 25 fast / 50 easy
• 200 Easy

Cool Down: 200 Choice

Schedule for this week: 

• Monday
  • Swim / Aquatic Center / 5:30 am
• Tuesday
  • Bike Trainer Session / DTWN / 5 am
• Wednesday
  • Swim / Aquatic Center / 5:30 am
• Thursday
  • Long Run / DTWN / 5 am
• Friday
  • Swim / Aquatic Center / 5:30 am
• Saturday
  • Long Bike / UCF Research Parkway / 7 am
  • Duration: 3:30 hours
  • There will be a group riding out of the DTWN YMCA at 5:45 am towards UCF Research Parkway to meet the team. This group will be doing 4:30 hours
• Sunday
  • Tempo Run / DTWN  / 6 am

Weekend Update – Haines City and training

Hello team,

As many of you are aware it is race week at Haines City 70.3; therefore, enclosed you will find the schedule and workout for this weekend:

Haines City Group:

• Friday – Off
• Saturday: 20/20/20
  • Location: Lucky’s Lake
  • Time: 7:15 am
  • Description:
    • 20 min of swim, focus on navigating, I will like for you to do one lap, easy on the way out and tempo on the way back.
    • 20 min bike: 5 min easy focusing on your cadence and easing into a rhythm, the give me 3 x 2 min at race pace effort with 3 min easy, he last set will be setting you up for the run.
    • 20 min run, 5 min easing into your pace and the you are going to give me 5 x 20 sec pick ups with 40 sec jog recovery; 5 x 60 sec at Tempo Pace /zone 3 with 60 sec jog recovery
    • I want you done by 9 am. Go have breakfast and follow the plan discussed yesterday.
• Sunday: Haines City – Arrive at 5 am. Suck it up buttercup…. its Game Time!

Gulf Coast:

Friday – Swim and Run

• Warm up:
  • 300 free / 400 pull / 300 free / 200 kick
• Main Set:
  • 10 x 100 Race Pace + :15 (SI
    • Swim all 100s +/- 1 sec
• Cool Down: 300
• Run: 30 min easy run

Saturday – Bike / Run

• Duration: 3 hour bike followed by a 30 min run
• Location: Lee Vista and 436
• Description:
  • Warm up: 30 min easy at zone 1 with cadence 90 rpm
    • 5 x 1 min at 90 -95% of FTP with 2 min easy
    • 10 min at Zone 2 with cadence 90 rpm Total
  • Main Set:
  • 3 x 30 min as 20 min at Half Ironman / Tempo Pace / Zone 3  pace with 5 min at Zone 2
  • Cool down: 5 min easy – Spin out your legs and get ready for the run.
  • 30 min run: 5 min easing into your pace and then 20 min at Tempo Pace/ Zone 3 ; Cool Down: 5 min easy

Sunday – Long Run at Haines City

• Our team is racing and it will be great if you did your 12 mile run at the site and stay there and support the team.

Wednesday – Swim

Hello team,

Glad to be back in the USA. We are going to be swimming tomorrow out of the aquatic center at 5:30 am. For those who can’t make it, here is the workout:

Warm up: 

• 300 Free / 300 Kick  

Main Set A:

• 8 x 150 Pull Desc 1 – 8 with 20 sec RI 
• 8 x 100 Pul Desc 1 – 8 with 15 sec RI 
• 8 x 50 Pul Desc 1 – 8 with 10 sec RI

Cool down: 

• 200 choice

Week of March 27 – April 2, 2017

Hello from Johanesberg, South Africa!

I hope you are all doing well and having a good start of your week! Enclosed you will find the breakdown for this week:

	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Time	5:00 AM	5:30 AM	5:00 AM	5:30 AM	7 AM	6 AM
Location:	DTWN YMCA	Aquatic Center	DTWN YMCA	Aquatic Center	Kirlaney Station – Howie and the Hills	DTWN YMCA
Duration:	2h	1h 30m	1h 30m	1h 30m	3h 30m	1h 50m
Sport:	Bike / Run	Swim	Track	Swim	Bike / Run	Run
Note:	Bike Trainer and 20 min Run	Led by Assistant Coach	1k repeats	Led by Assistant Coach	Race Specific Efforts	Race Specific Efforts

The assistant coaches of the club will be present.

March Social Event – March 23, 2017

Join the CFL Tri Club for our monthly social. Leave your triathlon gear, running shoes, bike and swimsuit at home. It is going to be located at Dexters in Thorton Park at 5:30 pm.

Location: Thorton Park , 808 East Washington St. Orlando, FL

Time: 5:30 pm

RSVP at: https://www.facebook.com/events/1859545924265801/