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Race Week – Ironman 70.3 Augusta

Hello team,

Good morning! We had an amazing crowd at the pool this morning!

Ironman Augusta

As you are all aware, there is a large group going to Augusta 70.3. If you are racing, please visit the Ironman.com website under your profile and affiliate yourself with the Central Florida Tri Club under clubs.

Augusta Pasta Dinner

Make sure to visit the CFL Tri Club Facebook page and register for the pasta dinner! It will be great for all of us to attend wearing our CFL Tri Club shirts. If you don’t have one, I’ll be taking the shirts to the bike Trainer session tomorrow.

Schedule for the week:

Tuesday

  • Downtown Ymca
  • 5 am
  • Bike/run

Wednesday

  • Aquatic Center
  • 5:30 am
  • Swim

Thursday

  • Downtown YMCA
  • 5:00 am
  • Track

Friday

  • Travel day – rest

Saturday

  • Augusta – Tri Pre Race
  • 20/20/20
  • Swim/bike/run

Sunday

  • Race Day
  • If you are going to cheer, let me know as we will have the tent up on the run course!

Week of September 5 – 9, 2018

Hello Team, 

I hope you are all doing well. Congratulations to all of the athletes who raced this past weekend at the Ironman 70.3 World Championship in Port Elizabeth, South Africa.

  • Dr M. 
  • Constantine M Jr. 
  • David Berlant
  • -Robbie Berlant
  • Lina Miller 

This week schedule will be adding the race for this weekend in Clermont, Florida. 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Tri Club

Aquatic Center

Downtown YMCA

Aquatic center

Downtown YMCA

Aquatic center

Lake Minneola – Clermont

Downtown YMCA

Time:

5:30 AM

5 AM

5:30 AM

5:00 AM

5:30 AM

6:00 AM

5:00 AM

Sport:

Swim

Bike / Run

Swim

Bike / Run

Swim

Race – Followed by a 2 hour bike ride

Long Bike

Duration:

1h 30m

2h

1h 30m

2h

1h 30m

3h

4h 30m

End of Summer of Celebration

Please join your Triathlon Family for an end of the Summer Celebration 🎉 🎊

Meredith Rosser(Jack’s mom) has graciously offered her brand NEW home(5mins from Killarney) to host us on Saturday, September 8th. Most will be racing SommerSports last Sprint of the Clermont series and other will be out getting in their long rides/bricks in. Please stop by after to this pool party pot luck-style gathering. Please bring a dish to share, beverage of choice or something to throw on the grill.

Please rsvp so we can plan accordingly at:

https://www.facebook.com/events/693273364370466/

 Looking forward to relaxing and celebrating our struggles and successes of this summer with our Tri family.

15734 east Oakland Avenue Oakland Florida 34787

Don’t forget your bathing suit and towels!

Monday – Swim

Hello team,

I won’t be at Monday’s Swim practice; please do the following swim workout.

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

Weekend Update – August 18 and 19, 2018

Saturday

Group A:

5:00 am – Dtwn YMCA

Duration: 4 hours

Note: must have lights and able to hold 22-23 mph.

Group B:

6:30 am – Killarney Station, Clermont, Fl

Duration: 3:30 hours

Note: Please bring enough nutrition for the ride.

Sunday – Run

Location: Downtown YMCA

Time: 5:00 am

Duration: 12-14 miles

Test Week – Yeah! (July 30 – August 5, 2018)

As your training progresses so does your fitness level. Therefore, testing your progress is important. I encourage you to take tomorrow off. But, if you are dying to do something, you can do the easy swim tomorrow listed below.

——————————–

Warm up 200 easy.

6×75 on 20 sec rest, (50 fast/25 easy.)

Main Set

3x

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

———

3×100 kick on 20 sec rest.

———

Warm down 200 easy.

Enclosed you will find the schedule of the week:

Monday– Recovery Swim (on your own)

Tuesday– Downtown YMCA / 5 am / Bike Test and Run

Wednesday – Downtown YMCA / 5 am / Run Test

Thursday – Brick Workout on the Track / 5 am

Friday – Swim Test (it will be posted)

Saturday – UCF Research parkway 6:15 am / Bike duration 3:00 hr

Sunday – Lee Vista /436 – 6:15 am/ Bike duration: 3 hour

Thank you to all of the assistant coaches and team members for a great workouts that we had this past weekend. Also, good luck to all of the athletes are racing in nationals this upcoming weekend.