Congratulations to all of the athletes who raced this past weekend:
Erika A.
Kellie O
Sergio
Ana
Sebastian
Juan J
Schedule
I hope you are all having a good day! Enclosed you will find the schedule for this week. As you are aware, I am at the All Star Resort all week. Therefore, I am hosting the bike session at 5 am and it will be held virtually.
Please be aware that this weekend begins the USA Games held at the Wide World of Sports in Disney. It going to be a packed week. I am very happy to see how the community has come together to help these athletes. #inclusion
Enclosed you will find the schedule for this weekend:
Friday
Recovery Swim
Rest or Swim On Your Own
Warm up:
5 x 100 as Free/Kick/Pull/Kick/Free all with 15 sec RI
Note: Rainbow River Swim and lunch 3 mile, 72 spring fed River swim with the current and then lunch at the Swampy’s Bar and Grille at the end of the swim. Please arrive 30 minutes prior to start. You must bring a Wet Suit!
Team Lead: Jennifer, Don and Zach
Sunday – Run On your Own
It is the opening ceremony of the USA Games. Please get the run on your own. Keep up the good work.
It is the New Year! It is time to set your goals and I will hold you accountable. Lets start with small goals that you can attain weekly. I wan you to write them on TrainingPeaks. If you don’t have an account or have one and I am not linked, you can do so by following this link:
This is your last chance to get your hands on Xterra’s holiday sale before it ends in 7 days. This will be the best savings we will see on their products all year, so stock up for the upcoming season.
We also want to make sure you stay healthy and hydrated this winter, by using code HEALTH40 at checkout you receive 40% off the IMMUNITY collection which is packed with vitamin C, amino acids, and everything else you need to stay healthy and on top of your game this winter. Give ZYM a try and see why everyone is saying it’s a must have for training (www.zym.com).
Just follow the link below and enter our unique code CO-TRIPK at checkout, to receive the best prices offered anywhere. Remember to purchase from www.xterrawetsuits.com/ctc.
Lava Pants:A must for swimmers and triathletes of all levels. Lava Pants create proper technique and allow you to focus on speed. –Sale Price $69 (Reg. $150)56% OFF
Vector Pro Full Suit:Our 2022 Vector Pro Full Suits have landed, and it is one of the fastest, most flexible suits on the market. It was designed specifically to allow for maximum flexibility, while still providing maximum propulsion. – Sale Price $199 (Reg. $699)73% OFF
Lava Swim Gloves: Keep those fingers warm and stay training longer with the warmest wetsuit gloves we have to offer.- Sale Price $19 (Reg. $45)60% OFF
For any product questions please reach out to their support team at: info@xterrawetsuits.com.
Rudy Project
Just a quick heads-up on our best deals of the year.
Thank you for sharing with your teammates!
40% off all eyewear (including prescriptions)
free ground shipping to lower 48 on orders over $50
free helmet case ($100 value) w/ NYTRON helmet order
This is a great week as many athletes are going to be racing at Ironman 70.3 Haines City and it is Recovery week.
Congratulations to all of the athletes who raced this weekend:
Galveston 70.3
Lina Miller
Cisco Chavez
Ride Across Florida
Laura Minns
Illeana Villar
Taper and Race Week:
This week, it is important to tone it down and don’t over due it. Taper can be defined as a reduction in training with the goal of having the athlete sharp at the end of taper. The goal of sharpness is to optimize fitness for a amazing performance at an important race.
Therefore, don’t go crazy in the training this week as you may feel very strong. Hold it up and give it to me on Race Day!
Enclosed you will find the schedule for this week:
Tuesday
5:00 am
Sport: Brick: Bike/Run
Location: Downtown YMCA
Make Sure you bring bike, bike trainer and your running shoes.
Wednesday
5:30 AM
Swim
Location: Aquatic Center
Make sure to do your dynamic warm up before 5:30 am.
Note: If you are racing this week, please swim Lucky’s Lake at least 2 laps.
Thursday
5:00 am
Sport: Run
Location: Downtown YMCA
Note: There will be two different workouts for those racing and those not racing.
Friday
The Aquatic Center will be closed due to Masters Swim Meet! Therefore, I recommend you to go to Lucky’s Lake.
If you are racing, please take the day off and rest!
Saturday
Meet at 7:15 / Roll out 7:30 am
UCF Research Parkway
Duration: 2 hours – 3 hours followed by a 20 min run
Sunday
Race Day!
If you are not racing, it will be great if you can go and support the team,
End of Season Sale. CFL Tri Club athletes can save 35% off on Maverick Wetsuits, most Viper Swimskins*, and SIM II Buoyancy Shorts, a 10% kicker over your normal discount. As a reminder, your code is T-CFL-MAVERICKEOS-35.
Use that code to gear up with products designed to help you #findfaster in training and on race day:
Maverick Wetsuits – Men’s / Women’s (this is the best pricing we’ve ever offered on Arms-Up wetsuits)
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.