It is race week! Therefore, pay close attention to the schedule. If you are racing, I encourage to do all of your swims in open water. If you haven’t been swimming and feel a bit uneasy, please spend at lease 20 min a day in the water and focus on drills.
Enclosed you will find the schedule:
You still have time to order your Jerseys. Last day will be Wednesday!
Warm up: 400 free 200 kick 6 x 50 drill with 15 sec recovery Drill: Single arm fist drill – If you have a snorkel use it. 100 easy pull
Main set: Endurance workout with a few pick ups – 10 x 100 as 75 mod / 25 tempo with 15 sec recovery. Keep the same time on all 10 100 easy pull no paddles – 10 x 75 as 50 mod / 25 tempo with 10 sec recovery. Keep the same time on all 10 100 easy pull no paddles – 10 x 50 as 25 mod / 25 tempo with 5 sec recovery. Keep the same time on all 10
Congratulations to all of the athletes who raced this weekend!
Claire P – BQ!
Jeff M. – 1st Place
Ana – 1st Place
Erika – 1st Place
Sergio – First Race
Chris N.
Dan G.
Special Olympics
Thank you to all of the volunteers who helped out yesterday at the Special Olympics Clinic! It was a huge success!
Haines City 70.3 – April 18, 2021
We are two weeks of Haines City 70.3. If you are racing, this is taper week! So exciting! We are going back to racing! We will have a tent out there! So, please show up to support and cheer if you are not racing!
Schedule for this week:
Time
Workout
Location
Note
Monday
On your own
Swim
Workout will be posted
Tuesday
5:30 AM
Bike Trainer – Build
Virtual and Tri Peak Athlete, LLC
Zoom ID: 868 0562 1340
4 PM
Special Olympics – Conditioning
Tri Peak Athlete
Wednesday
6:00 AM
Track Workout
Lake Eola – Red Pagoda
Speed Work
12n
Bike Trainer – Tempo
Virtual
Zoom ID: 868 0562 1340
Thursday
5:30 AM
Bike Trainer – Endurance
Virtual and Tri Peak Athlete, LLC
Zoom ID: 868 0562 1340
4 PM
Special Olympics – Conditioning
Tri Peak Athlete
Friday
On your own
Swim
Workout will be posted
Saturday
Arrive at 7:00 am Leave at 7:15 am
Lee Vista / 436
Bike / Run
40 mi bike / 4 mile run
Sunday
Arrive at 7:00 am Leave at 7:15 am
Baldwin Park
Run
Short course: 6 miles. Long course 10 mi
NPC Competition
Please be advised, that I am leaving on Friday to Tampa and won’t return till Monday. I am doing my first Men’s Physique Competition. https://www.timgardnerproductions.com
I will have the Jenn, Carlos and Michelle leading the workouts on the days that I will be gone.
Keep up the good work and I am proud of all of you!
I hope you all had an amazing weekend! This weekend it is going to be a bit different, so please pay close attention to the schedule.
Bike Riding Rules
Moving forward we will have three groups on our weekend group rides.
Group A:
Speed: 22 + mph
Must know course!
Must know how to ride in peloton.
Group B:
Speed: 18 – 20 mph
Led by Carlos and Jen.
Must be comfortable riding in group.
Group C:
Speed: 16 – 18 mph
Coached session!
Keep in mind:
Teamwork: give a helping hand, watch for problems and help each other.
Be predictable: ride in a straight line, constant speed, unless indicated differently by the coach.
Communicate: use verbal and hand signals to communicate with other team members and with other traffic.
Hand signals: use the hand signals for turning and stopping.
Verbal warning: along with hand signals, verbally warn warn cyclist being you for anything that the person in front calls out.
Change positions correctly: if you are passing, you pass on the left. If you want to drop behind, signal the rider and allow them to pass you on the left.
Wait at turns and stops signs! No rolling through!
WATCH OUT FOR TRAFFIC! Ride for the person behind you, in front of you and yourself! SAFETY!
We are trying to ride together as a team and grow the club. We want you to have a cycling jersey that matches the team when we ride on the weekends. Please purchase it today. This Sunday is the last day to order.
Congratulations to all of the athlete who raced this past weekend:
Mariangel L.
Dan G.
Chris N.
Carlos M
Jennifer S.
Kate P
Erika A.
Andre Liz.
Roberto A.
Risa W.
Diego S.
Chad V.
Jonathan S
Danielle H.
Special Olympics Clinic
Thank you to all of the volunteers who helped out yesterday at the second clinic for Special Olympics Triathlon Training. I do appreciate all of your help!
Cycling Jerseys
We only have two days left to order your cycling jerseys, tank tops or shirts. Must have cycling jersey to ride with team.
This week we are changing the schedule a bit as we have a race on Saturday and the Special Olympics Camp.
Friday
On your own
Swim
Workout will be posted
Saturday
8:00 AM
Special Olympics Clinic
Wynne’s Home
Duration: 2 hours
6:00 AM
Great Clermont Race
Waterfront Park, Clermont, FL – Meet: Coach Dan at 15 min prior to start for Swim Entrance
Duration: 3 hours
Sunday
Arrival: 7:00 am Depart: 7:15 am
Bike – Recovery Ride
Advanced Cycle / Lee Vista / 436 Led by Coach Torres
Duration: 2 hours
Swim Workout – Friday
Warm Up:
200 free
6 x 50 as 25 build (build means you gradually build your pace through out the 25 yards ) / 25 free style nice and easy focusing on long strokes with 15 sec recovery