Saturday Group Ride

Group A:

• 5:30 am
• Must ride: 20-22 mph
• Duration: 4 hours
• Location: DTWN YMCA (must have lights)
• Run after bike: 45 min

Group B:

• 7:00 am
• Must ride:

group 1: 16-18 mph

• group 2: 18-20 mph
• Location: Advanced Cycle (Lee Vista and 436)
• Run after bike: 30 min

Weeks of October 29 – November 4, 2018

Good morning team

Schedule for this week:

Tuesday – 5:00 am

Bike Trainer / Run

Downtown YMCA

Wednesday – 5:30

Swim

Aquatic Center

Thursday – 5:00 am

Track

Downtown YMCA

Friday – OFF

Saturday – 7:00 am

Non Racers

Bike – 2 hours

Lee Vista / 436

7:00 am

Sunday – Haines City

Race Day – Ironman Full

Cheer Squad

Thursday – Bike/Run

Bring enough nutrition for at least a two hour ride and 30 min run.

Wednesday- Swim

Hello team,

Enclosed you will find the swim workout for today. I will not be the as im flying out to Ironman Chattanooga.

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

Ironman 70.3 Augusta Training

Location: Swim exit

Time: 7:30 am

Rollout: 7:45 am

Sport: Bike/ Run

Duration: 30 min bike / 20 min run

Wednesday – Swim

Aquatic Center -8422 International Dr- Orlando , Fl

5:30 am

Race Week – Ironman 70.3 Augusta

Hello team,

Good morning! We had an amazing crowd at the pool this morning!

Ironman Augusta

As you are all aware, there is a large group going to Augusta 70.3. If you are racing, please visit the Ironman.com website under your profile and affiliate yourself with the Central Florida Tri Club under clubs.

Augusta Pasta Dinner

Make sure to visit the CFL Tri Club Facebook page and register for the pasta dinner! It will be great for all of us to attend wearing our CFL Tri Club shirts. If you don’t have one, I’ll be taking the shirts to the bike Trainer session tomorrow.

Schedule for the week:

Tuesday

• Downtown Ymca
• 5 am
• Bike/run

Wednesday

• Aquatic Center
• 5:30 am
• Swim

Thursday

• Downtown YMCA
• 5:00 am
• Track

Friday

• Travel day – rest

Saturday

• Augusta – Tri Pre Race
• 20/20/20
• Swim/bike/run

Sunday

• Race Day
• If you are going to cheer, let me know as we will have the tent up on the run course!

Friday – Swim

Monday – Swim

Hello team,

I won’t be at Monday’s Swim practice; please do the following swim workout.

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

Weekend Update – August 18 and 19, 2018

Saturday

Group A:

5:00 am – Dtwn YMCA

Duration: 4 hours

Note: must have lights and able to hold 22-23 mph.

Group B:

6:30 am – Killarney Station, Clermont, Fl

Duration: 3:30 hours

Note: Please bring enough nutrition for the ride.

Sunday – Run

Location: Downtown YMCA

Time: 5:00 am

Duration: 12-14 miles