Tag Archives: ironman

Week of June 18 – 24, 2018

Hello Team,

Good morning! I hope you all slept well. Enclosed you will find the schedule of this week:

  • Tuesday – 5:00 am
    • Downtown YMCA – Bike / Run
  • Wednesday – 5:30 am
    • Aquatic Center – Swim / Run
  • Thursday
    • 5:00 am – Downtown YMCA – Long Run
    • 6:00 pm – Club Social – Hammered Lamb – Orange Ave
  • Friday – 5:30 am
    • Aquatic Center
  • Saturday – Arrival: 6:00 am / Roll out: 6:15 am
    • Kilarney Station – Bike / Run
  • Sunday – On your own
    • Clay Road – 13 miles

Week of May 23 – 27, 2018

Hello Team,

Enclosed you will find the schedule for this week:

  • Wednesday – 5:30 am (Swim)
    • Location: Aquatic Center
    • Duration: 2500 – 3500 meters
  • Thursday – 5:00 am (Tempo Run)
    • Location: Downtown YMCA
    • Duration: 6 mi, 10 mi, 14 mi
  • Friday – 5:30 am (Swim)
    • Location: Aquatic Center
    • Duration: 2500 – 3500 meters
  • Saturday –
    • Option A:
      • Downtown YMCA
      • Time: 5:00 am – Rollout at 5:15 am
      • Speed: 21 – 24 mph
      • Route: Towards Kilarney Station – Clermont
      • Duration: 4 hours with a 30 min run (We will be meeting up with Option B)
      • Note: Make sure you bring appropriate nutrition for the ride.
    • Option B
      • Kilarney Station – Clermont
      • Time: 7 am – Rollout at 7:15 am
      • Route: Towards Doowey Robins
      • Duration: 2:30 hours with a 30 min run
      • Note: Make sure you bring appropriate nutrition for the ride.
  • Sunday – Optional
    • Speed work (Track)
    • Time: 6 am
    • Location: Downtown YMCA

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Saturday’s Bike Ride – April 21, 2018

Come and join the CFL Tri Club for the Saturday Bike workout. Starting at 7 am. Please RSVP by Friday at 12 n so the Coaches can make the arrangements necessary for pace groups.

Location: Lake Minneola Waterfront Park

Time: 7 am

Duration: 2:30 – 3 hours

Register: https://www.facebook.com/events/1577982822251428/

Week of March 26 – April 1, 2018

Race Day Clinic

Are you ready to race? Join our Expert Elite Level triathlon coach, Hector L Torres, and Screen Shot 2018-03-25 at 7.35.29 PMother coaches of Tri Peak Athlete, LLC for this very helpful clinic on preparing for a successful race day. Topics such as how the race day will flow, what time to arrive, how to set up your transition space, packing for the race, pre-race nutrition, what to wear, how to do a transition from swim-to-bike and bike-to-run, staying hydrated, mental strategies and an overview of the race course will be discussed.

Register at: Facebook 

Schedule

Schedule for this week:

Time

Location

Sport

Duration

Monday

5:30 AM

Aquatic Center Swim / Run 1 hour 30 min swim and 30 min run
Tuesday

5:00 AM

DTWN YMCA Bike / Run 2 hour bike / 30 min run
Wednesday

5:30 AM

Aquatic Center Swim 1 hour 30 min  swim
Thursday

5 AM

Downtown YMCA Bike / Run 30 min bike prior to Track at the track and then speed work at the track
Friday

5:30 AM

Aquatic Center OFF Rest
Saturday

7 AM

Lee Vista / 436 Bike / Run 3 hour ride (Zone 2) / 30 min run
Sunday

6 AM

Clay Road Run 1 – 1.5 loops

Sunday – Brick Workout

Location:  Lake Louisa State Park

7305 US Highway 27, Clermont, Florida 34714

Facebook link: https://www.facebook.com/events/331011660739194/

Time: 8 am

Note: There is a Fee entering the park, make sure you bring cash!

Bring Bike and running gear. Do not forget to bring your nutrition and hydration!

 

Saturday – Bike Ride/Run (Sign up)

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Location: Lake Minneola Waterfront Park – (100 3rd St, Clermont, FL 34711)

Register: https://www.facebook.com/events/451580455281000/

Time: 7:00 am – Roll out

Duration: 2:30 – 3 hours

Please bring appropriate nutrition and hydration for the ride. Also, please provide your phone number to the Assistant coaches before rolling out. You will have a 20 min run after the bike ride. I don’t care how beat up your legs are….. you need to go run… no excuses.

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Wednesday – Swim

Warm up:

800 choice

4 x 50 drill with 15 Ri

Main Set:

8 x 400 as:

3 free on 15 sec RI

2 as 4 x 100 on 15 sec RI

3 free on 30 sec RI

All faster than race pace Zone 3

Cool Down: 600 easy choice

Monday – Swim

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

  • Julie Gennarino
  • Julian Perez
  • Maria F Tondolo
  • Jerome Bareth
  • Dan Grieb
  • DAVID Berlant
  • Robbie Berlant

I am very proud of all of you

I just landed in Orlando and won’t make it to tomorrow swim workout!

Please do the following:

Warm up:

3 x 500 as 500 FREe / 500 Pulliam / 500 kick

Main set

4 x 200 free at 85% with 20 sec recovery

100 easy free

4 x 150 as 50 kick /100 fast free with fins / 50 kick with 20 sec recovery

4 x 100 at 90% with 15 sec recovery

Cool down:

300 as 100 free / 100 drill / 100 choice