CFL Tri Club – Weekend Update

Hello Team,

Enclosed you will find the weekend update:

Friday – Swim

• Location: Aquatic Center
• Time: 5:30 am
• Duration: 90 min

Saturday – Bike / Run

• Location: Lee Vista and 436
• Time: 6:30 am
• Duration: 3;30 – 4:00
  • Warm up:
    • 30 min at an easy building to an endurance pace.
    • 5 x 1 min build with 2 min recovery
    • Total Warm UP: 45 min
  • Main Set:
    • Short Course:
      • 2 x 50 min at 77 – 85% with 10 min at an easy pace
    • Intermediate Course
      • 3 x 50 min at 77 – 85% with 10 min at an easy pace
    • Long Course:
      • 4 x 50 min at 77 – 85% with 10 min at an easy pace
  • Cool Down:
    • 10 min easy
  • Run After bike:
    • 30 min as 20 min easy with 10 min Tempo

Sunday

• Long Run – Fast Finish
  • Short Course
    • 8 miles as 4 miles at your endurance pace with the last 4 miles at Tempo pace. I encourage you to walk 20 sec every mile
  • Intermediate Course
    • 12 miles as 8 miles at your endurance pace with the last 4 miles at Tempo pace. I encourage you to walk 20 sec every mile
  • Long Course
    • 16 miles as 12 miles at your endurance pace with the last 4 miles at Tempo pace. I encourage you to walk 20 sec every mile

Friday – Swim

Hello Team,

Enclosed you will find the swim workout for tomorrow:

Warm up:

• 300 Free
• 500 Kick with fins
• 200 Free
• 3 x 100 build with 20 sec recovery

Main Set:

• 6 x 50 as 25 Fast / 25 Easy with 10 sec recovery
• 100 Easy
• 2 x 150 Fast with 1 min recovery
• 100 kick
• 4 x 50 as 25 Fast / 25 Easy with 10 sec recovery
• 100 Easy
• 2 x 150 Fast with 1 min recovery
• 2 x 50 as 25 Fast / 25 Easy with 10 sec recovery
• 100 Easy
• 2 x 150 Fast with 1 min recovery

Cool Down:

• 4 x 50 as 25 catch up drill / 25 Free
• 100 kick
• 100 Free

 

Memorial Day weekend 2017

Hello Team,Enclosed you will find the schedule for this weekend:
Saturday led by Coach Julian

• Downtown YMCA
• 5:00 am
• 5:15 am – Roll out
• Bike and Run
• Duration: 4 hours
• Pit stop at Research Parkway towards Fort Christmas.

Sunday – Not coached

• 8-10 mile run on your own

Monday

• Aquatic Center
• 5:30 am
• Swim
• Duration: 90 min

Congratulations and Monday Swim

Congratulations

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

• Eric Deming
• Julian Perez
• Juan Juncos
• Ivan Salcedo
• Mafe Tondolo
• Alfredo Solarte
• Gary Jonas
• David Berlant
• Jerome Bareth
• Steve Mills
• Dan Grieb
• Yara Idelfonso
• Joel Diaz

Swim Workout

Enclosed you will find the swim workout for today:

Purpose Speed, technique and aerobic Swimming with breath control.

Warm up:

• 2 x 400 with 20 sec RI
  • 1st 400 as 100 Free / 100 kick /= 100 drill / 100 Free
  • 2nd 400 as: 100 Fly /= 100 kick / 100 drill / 100 fly
• 9 x 100 pull with buoy @ 1:30
  • 3 Rounds –
    • 100 breath ever 3 strokes
    • 100 breath every 5 strokes
    • 100 breath every 7 strokes

Main Set:

• 8 x 75 @ 1:30
  • Odd: 25 Tarzan drill fast / 50 easy
  • Evens: 25 fast / 50 easy
• 4 x 25 kick streamline
• 8 x 75 @ 1:30
  • Odd: 25 Tarzan drill fast / 50 easy
  • Evens: 25 fast / 50 easy
• 200 Easy

Cool Down: 200 Choice

Schedule for this week: 

• Monday
  • Swim / Aquatic Center / 5:30 am
• Tuesday
  • Bike Trainer Session / DTWN / 5 am
• Wednesday
  • Swim / Aquatic Center / 5:30 am
• Thursday
  • Long Run / DTWN / 5 am
• Friday
  • Swim / Aquatic Center / 5:30 am
• Saturday
  • Long Bike / UCF Research Parkway / 7 am
  • Duration: 3:30 hours
  • There will be a group riding out of the DTWN YMCA at 5:45 am towards UCF Research Parkway to meet the team. This group will be doing 4:30 hours
• Sunday
  • Tempo Run / DTWN  / 6 am

Weekend Update – Haines City and training

Hello team,

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.

Wednesday – Swim

Hello team,

Glad to be back in the USA. We are going to be swimming tomorrow out of the aquatic center at 5:30 am. For those who can’t make it, here is the workout:

Warm up: 

• 300 Free / 300 Kick  

Main Set A:

• 8 x 150 Pull Desc 1 – 8 with 20 sec RI 
• 8 x 100 Pul Desc 1 – 8 with 15 sec RI 
• 8 x 50 Pul Desc 1 – 8 with 10 sec RI

Cool down: 

• 200 choice

Week of March 27 – April 2, 2017

Hello from Johanesberg, South Africa!

I hope you are all doing well and having a good start of your week! Enclosed you will find the breakdown for this week:

	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Time	5:00 AM	5:30 AM	5:00 AM	5:30 AM	7 AM	6 AM
Location:	DTWN YMCA	Aquatic Center	DTWN YMCA	Aquatic Center	Kirlaney Station – Howie and the Hills	DTWN YMCA
Duration:	2h	1h 30m	1h 30m	1h 30m	3h 30m	1h 50m
Sport:	Bike / Run	Swim	Track	Swim	Bike / Run	Run
Note:	Bike Trainer and 20 min Run	Led by Assistant Coach	1k repeats	Led by Assistant Coach	Race Specific Efforts	Race Specific Efforts

The assistant coaches of the club will be present.

March Social Event – March 23, 2017

Join the CFL Tri Club for our monthly social. Leave your triathlon gear, running shoes, bike and swimsuit at home. It is going to be located at Dexters in Thorton Park at 5:30 pm.

Location: Thorton Park , 808 East Washington St. Orlando, FL

Time: 5:30 pm

RSVP at: https://www.facebook.com/events/1859545924265801/ 

March 21 – 25, 2017

Hello Team,

Enclosed you will find the schedule for this week.

• Wednesday
  • Option 1 – Swim
    • Warm Up: 300 free / 3x 100 kick with board 10 sec RI/ 3 x 100 Pull with buoy with 15 sec recovery / 200 free / 200 kick / 200 pull
    • Main Set
      • 2 x
        • 4 x 50 Build with 1 min Interval
        • 2 x 50 Fast with 1 min Interval
        • 1 x 50 Easy with 1 min Interval
        • 3 x 50 Fast with 1 min Interval
        • 1 x 50 Easy with 1 min Interval
        • 4 x 50 Fast with 1 min Interval
    • Cool Down:
      • 100 Choice
  • Option 2 – Open Water Swim
    • Lucky’s Lake – 6:15 am
• Thursday
  • Run – Speed Work
  • Location: Downtown YMCA
  • Time: 5 am
• Friday
  • Open Water Swim
  • Lucky’s Lake Swim
  • Time: 6:15 am
• Saturday
  • Haines City Bike Course
  • Location: Lake Ava Park
  • Time: 7:00 am
  • Duration: 3:30 bike followed by a 1 loop of the run course
• Sunday
  • Haines City Run Course
  • Location: Lake Ava Park
  • Time: 7 am
  • Duration: 10 – 12 miles

 

Monday – Swim

Hello Team,

I hope you are all doing well. Congratulations to all of the participants on this weekends race.  As I am getting ready for South Africa, I have a 3 hour ride in the morning. Therefore, please do the following workout:

Warm up:

• 2 x 200 Free
• 4 x 25 Distance per stroke  with 15 sec RI  ( Work on maximizing the distance each arm can propel the body. Count the number of strokes per 25 yards)

Main Set A:

• 2 x 300 MOD with 15 sec RI
• 4 x 50 as 25 DR, 25 Build with 15 sec RI
• 2 x 250 MOD with 15 sec RI
• 4 x 50 as 25 DR, 25 Build with 15 sec RI
• 2 x 200 @ Tempo Pace with 15 sec RI 200 Kick

Cool Down:

200 Choice