Tag Archives: #open water

Saturday Ride – Update

Hello team.

It’s been raining all night the roads are gonna be very wet and a bit dangerous. Still raining too.

For those who want to join me at my office – Tri Peak Athlete at 7:30 am I will be riding for three hours.

Downtown YMCA – Holiday Hours

Holiday Hours & Schedules! Thanksgiving/Christmas/New Years

·         Holiday facility hours below & adjusted Group Exercise schedules are coming!

§  Thanksgiving Eve, Wed. Nov. 27 5:00am-9:30pm *adjusted GX Schedule

§  Thanksgiving Day, Thurs. Nov. 28 = CLOSED

§  Black Friday, Fri. Nov. 29 = 7:00am-7:00pm *adjusted GX Schedule

§  Christmas Eve, Tues. Dec. 24 = 7:00am-12:00pm *adjusted GX Schedule

§  Christmas Day, Wed. Dec. 25 = CLOSED

§  New Year’s Eve, Tues. Dec. 31 = 7:00am-2:00pm *adjusted GX Schedule

§  New Year’s Eve, Wed. Jan. 1 = 7:00am-6:00pm*adjusted GX Schedule

Wednesday – Schedule


Wednesday – AM

  • Swim
  • Location: Aquatic Center
  • Time: 5:30 am 
  • Led by: Coach Torres

Wednesday – PM

CFL Tri Club Weekend Training

Saturday

  • Arrive: 5:45 am
  • Departure: 6:00 am
  • Duration: 2-5 hours
  • Note: Some people will be testing again the airport as well.

Halloween Party

Time: 4 pm – 8 pm

Location: Jennifer Sturgess house

Theme: bring a costume. If you think you look like a god or goddess who cares just put something one and show up. Bring your favorite dish and beverage. (Gels and Gatorade not allowed)

Sunday

Arrival time: 5:45 am

Start time: 6:00 am

Location: Clay Road

Note: There is a 15 K starting at 7:45 AM if you’re interested in participating.

Saturday – Run

Location: Clay Road

Duration: 10-16 miles

Time: 6:00 am

Note:

Augusta and North Carolina: 10 miles

Ironman Florida, Cozumel and Arizona: 16 miles

Monday – Swim

Warm up

200 easy/ 200 kick/ 200 pull / 200 choice

6×75 on 20 sec rest as 50 fast/25 easy.

Main Set

3x (3×100 Fast with on 1 min rest, 1×200 easy on 10 sec rest)

3×100 kick on 20 sec rest.

Warm Down

200 choice

Weekend update

Hello team,

I hope you are all doing well and keeping your safe in Orlando.

This weekend Jennifer will be leading the club out of Lake Minneola Waterfront park at 5:45 am.

Please arrive in time so you can depart at 6:00 am. Please bring lights.

Saturday

Location: Waterfront park, lake minneola, clermont

Led by Jennifer Sturgess

Arrival time: 5:45 am

Departure: 6:00 am

Duration:

  • Bike duration 2-3 hours
  • Run after bike: 4-6 miles

Sunday

70.3 Augusta and North Carolina: 13-14 miles

IRONMAN Florida, Cozumel or Arizona: 15-16 miles

Please be safe

Wednesday – Swim

Monday – Swim

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

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.