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.
Saturday Ride – Update
Tag Archives: #open water
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
- Bike Trainer
- Location: Tri Peak Athlete
- Time: 7:00 pm / Please arrive by 6:45 pm
- Register at: https://myps.io/book/tripeakathletellc#
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.
