Tag Archives: swm

Week of October 20 – 26, 2014

Hi Hector L

Countdown begins….!

  • Ironman Florida – 1 week
  • Rev 3 – 2 weeks
  • Ironman Cozumel – 5 weeks
These last workouts are key! We are sharpening your skills. It is important that you practice with our nutrition, hydration and recovery.
Congratulations!
  • Luis Ortiz – Great Sprint 1st Place Overall

ADVcycles_logo-black copyNutrition and Hydration at Advanced Cycle

It is very important that you train with what you are going to be using on race day. Pick up your gels, salt tabs, powder at Advanced Cycle. If you have any questions on what to use. Please do not hesitate to contact me.

Address: 6651 S Semoran Blvd #104, Orlando, FL 32822

Phone:(407) 704-7808

Hours:

Schedule for this Week

Wednesday

  • 5:30 am – Aquatic Center YMCA – Swim

Thursday

  • 5:00 am – Downtown YMCA – Tempo Run

Friday

  • 5:30 am – Aquatic Center YMCA- Swim
  • 7:30 am – Advanced Cycle – Recovery Ride (Road Bike)

Saturday

  • 7:30 am – UCF Research Parkway
    • 3 hour bike followed by a 20 min run
    • 4:30 hour bike followed by 30 min run

Sunday

  • 6:00 am – Downtown YMCA – Run
    • 90 minutes

Week of October 15 – 19, 2014

Congratulations!

Ironman World Championship Hawaii

  • Michael Melton

Pensacola Sprint Race

  • Luis Ortiz
NormaTec_Horizontal_Logo_w_R-(black-on-white)
Rest and Recovery

The workouts you do are as good as the recover that follows. How can you get the best out of each session? If you are like every single triathlete as I see, the coach tells you to cool down and you skip the active recovery and start packing your stuff. You immediately rush to the car to put things away and then jump in the shower to head to work.  Then a couple of days or weeks later, the athlete tells the coach, “I am hurt”, “I am injured”, “I think I pulled something” or something similar. Therefore, to prevent any of these issues to occur you need to make time to stretch.

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Week Schedule October 15 – 19, 2014
Monday

  • 5:30 am – Aquatic Center – Swim

Tuesday

  • 5:00 am – Downtown YMCA – Bike Trainer / Run

Wednesday

  • 5:30 am – Aquatic Center – Swim

Thursday

  • 5:00 am – Downtown YMCA – Long Run

Friday

  • 5:30 am – Downtown YMCA – Swim
  • 7:30 am – Advanced Cycle – Recovery Ride (Road Bike)

Saturday

  • 7:30 am – Tri America Race – Clermont, FL
  • 7:30 am – Lee Vista and 436 – Bike / Run
    • 3 hour bike followed by a 20 min run

Sunday

  • 6:00 am – Downtown YMCA – Run
    • 90 minutes

October 4 – 5, 2014

Weather Advisory!

It is going to be a wet weekend. Therefore, we are going to make a few changes to the schedule:

Saturday, October 4, 2014

  • Time: 7 am
  • Location: 436 and Lee Vista – Starbucks
  • Duration:
    • Cozumel and Florida: 4:30 hours / 1 hour run
    • Rev 3 or Half: 4 hours / 1 hour run
    • Base Training: 3 hours / 30 min run

Sunday, October 5, 2014

  • Time: 6 am
  • Location: Downtown YMCA
  • Duration:
    • Cozumel and Florida:
      • Group A (Those who ran long on Thursday) 90 min
      • Group B (Those who didn’t run long on Wednesday) 2 hours
    • Rev 3, Half or Base Training:
      • 90 min

Week of March 10 – 16, 2014

Hello Team,

Enclosed you will find the breakdown for this weekend!

  • Monday – Aquatic Center – 5:30 am – Swim
  • Tuesday – Downtown YMCA – 5:00 am – Bike
  • Wednesday –  Aquatic Center – 5:30 am – Swim
  •                     – Youth Team – Tri Peak Athlete – 4:00 pm
  • Thursday – Downtown YMCA – 5:00 am – Bike
  • Friday – – Aquatic Center – 5:30 am – Swim
  •                 Lucky’s Lake – 6:30 am – Open water swim (Option)
  • Saturday – Downtown YMCA – 6:30 am – Run
    • Team Building – 9 am at Blue Jacket Park
  • Sunday – Lake Minneola – Clermont – 7:30 am

Keep up the good work and I’ll see you in the morning.