Tag Archives: haines city

Saturday Ride and Athletes racing’s Haines City 70.3

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.

Weekend Update – Haines City and training

img_1229-1Hello 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.

Congratulations! Week of April 11 -17, 2016

I am so happy to see all of my athletes compete today and kick butt!

Congratulations to:

  • Jose Lopez – PR
  • David Lang – PR
  • Trent Smith – PR
  • Maria Fondo Tondolo – PR
  • Thomas Greene – PR
  • Tyler Jarvis
  • Sean Dishman
  • Caleb Archuleta – PR
  • Michael Melton – PR
  • Kyle Coon – PR
  • Ken Genova
  • Scott Lawson – PR
  • Scott Aaron – PR
  • David Lang – PR
  • Julie Gennarino – PR
  • Alfredo Solarte – PR
  • Anna Emery

I am very proud of all of you. Keep up the good work.

Enclosed you will find the schedule for this week.

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Time 5:30 am 5 am 5:30 am 5 am 5:30 am 7:30 am Day OFF
Location Aquatic Center

Directions

Downtown

Directions

Aquatic Center

Directions

Downtown

Directions

Aquatic Center

Directions

Killarney Station
Sport: Swim Bike / Run Swim Run Swim Bike / Run
Duration: 90 min 2 hour 90 min 2 hour 90 min 2 – 4:00 hr