Enclosed you will find the weekend reminder. I arrive tonight. Therefore, I will be at the pool tomorrow morning at 6:15 am.
Lear to Change A Flat
I will be hosting a 1 hour workshop at my office on Friday, December 10, 2021. If you are interested, please text me and let me know you will be attending. My office address is:
Tri Peak Athlete – 617 Virginia Dr. Orlando, FL 32803
Keep up the good work and please train safe.
Enclosed you will find the updated schedule for this weekend:
Group A: 56 miles
Group B: 40 miles
Run one lap of course.
Location: Baldwin Park Arrival Time: 7:00 Departure Time: 7:05 Duration: Short Course: 6 – 8 miles Long Course: 10 – 13 miles
All of these sessions are coached.
Note: No Sunday bike ride. Tri Club Cycling Jerseys
We are trying to ride together as a team and grow the club. We want you to have a cycling jersey that matches the team when we ride on the weekends. Please purchase it today. This Sunday is the last day to order.
https://www.baseperformance.com/collections/central-florida-tri-team?ls=TVMKcUYZQv-lz_6XOtjjjQ Join The Club
All sessions are coached!
Join the club today:
Keep up the good work and I’ll see you all in the morning.
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.
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
Location: Lucky’s Lake
Time: 7:15 am
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!
Friday – Swim and Run
300 free / 400 pull / 300 free / 200 kick
10 x 100 Race Pace + :15 (SI
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
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.
I am so happy to see all of my athletes compete today and kick butt!
Jose Lopez – PR
David Lang – PR
Trent Smith – PR
Maria Fondo Tondolo – PR
Thomas Greene – PR
Caleb Archuleta – PR
Michael Melton – PR
Kyle Coon – PR
Scott Lawson – PR
Scott Aaron – PR
David Lang – PR
Julie Gennarino – PR
Alfredo Solarte – PR
I am very proud of all of you. Keep up the good work.
Enclosed you will find the schedule for this week.
Bike / Run
Bike / Run
2 – 4:00 hr