Congratulations! Week of April 11 -17, 2016

I am so happy to see all of my athletes compete today and kick butt!

Congratulations to:

• Jose Lopez – PR
• David Lang – PR
• Trent Smith – PR
• Maria Fondo Tondolo – PR
• Thomas Greene – PR
• Tyler Jarvis
• Sean Dishman
• Caleb Archuleta – PR
• Michael Melton – PR
• Kyle Coon – PR
• Ken Genova
• Scott Lawson – PR
• Scott Aaron – PR
• David Lang – PR
• Julie Gennarino – PR
• Alfredo Solarte – PR
• Anna Emery

I am very proud of all of you. Keep up the good work.

Enclosed you will find the schedule for this week.

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Time	5:30 am	5 am	5:30 am	5 am	5:30 am	7:30 am	Day OFF
Location	Aquatic Center Directions	Downtown Directions	Aquatic Center Directions	Downtown Directions	Aquatic Center Directions	Killarney Station
Sport:	Swim	Bike / Run	Swim	Run	Swim	Bike / Run
Duration:	90 min	2 hour	90 min	2 hour	90 min	2 – 4:00 hr

Thursday – Run

Tomorrow will be a great run workout at the track. We are going to meet at the YMCA at 5 am. Located at 433 North Mills Ave. Orlando, FL 32803.

We will warm up for 2.5 miles and then head straight to the Track at Howard Middle School. Michelle Hill is going to lead the workout as I will be flying out to Colorado Springs with our annual meeting at USA Triathlon National office and the Hall of Fame Banquet.

 

Weekly Schedule – 1/11 – 1/17

Enclosed you will find the weekly schedule for the CFL Tri Club.

• Monday – Swim – Aquatic Center  – 5:30 am
  • 8422 International Drive
    Orlando, FL 32819
    407.363.1911
• Tuesday – Bike / Run – Downtown YMCA – 5:00 am
  • 433 N. Mills Ave.
    Orlando, FL 32803
    407.896.6901
• Wednesday – Swim – Aquatic Center  – 5:30 am
  • 8422 International Drive
    Orlando, FL 32819
    407.363.1911
• Thursday – Run – Downtown YMCA – 5:00 am
  • 433 N. Mills Ave.
    Orlando, FL 32803
    407.896.6901
• Friday – Swim – Aquatic Center  – 5:30 am
  • 8422 International Drive
    Orlando, FL 32819
    407.363.1911
• Saturday – Bike / Run –  Advanced Cycles – 7:30 am
  • 6607 South Semoran Blvd
  • Orlando, FL
• Sunday – Run on your own. 
  • Workout will be posted on Saturday night on the website.

Swim – Monday

This morning was a great swim practice despite the cold, the water was nice and warm.  For those who didn’t show up on this important day… it was test day.

Please do the following and log it in training peaks your swim times:

Warm up:

• 200 free
• 500 kick

Build set:

• 4 x
  • 4 x 50 descending on 1 min

Main Set:

• 3 x 300 with 30 sec recovery
  • record your time and get your average on all 300.
  • make sure to write your comments on training peaks.

Cool down:

• 100 choice

2016 CFL Tri Club Kick OFF

Hello Team,

I am very excited to say that we will be celebrating our 10th year anniversary. We will be hosting our kick off meeting on January 31, 2016 at the Downtown YMCA, 433 N. Mills Ave. Orlando, FL 32803 at 12:30 pm.

At our annual meeting, we will be going over our annual plan, races, event and much more. I look forward in seeing you all there. I can’t believe it is going to be 10 years already.

Sign up today:

Train safe!

Week of December 8 – 13, 2014

Congratulations to Ironman Cozumel Athletes….!

• Ironman Cozumel
  1. Ruben De Jesus
  2. Hector Torres
  3. Sean McEntee
  4. Paul Ladzgins
  5. Kelli Saul
  6. Karen Bhilar
  7. Jay Burrell
  8. Jay Strates
  9. Tim Boyd
  10. William Morales
  11. Jose Lopez

• OUC Half Marathon & 5k
  • Jennifer Hogan
  • Michael Hill
  • Michelle Hill
  • Waleska Vega
  • Jose Lopez
  • Larry Calderon
  • Ana Howard
  • Carmen Bargreser
  • Mark Hernandez
  • Cathy Brown Butler
  • Michael Melton
  • Kyle
  • Medi, Valerie and Judy who ran only 10 miles of it.

 

 

 

NormaTec Sale – $1495  (Discount code: Tripeak14)

 Don’t miss out on NormaTec’s exclusive Holiday Sale, complete with your very own NormaTec Holiday Stocking to hang by the fire! (While supplies last.)

NormaTec is the gift that keeps on giving. Back up training days with fresh legs and faster recovery to crush your PR in 2015. Order now  at www.NormaTecRecovery.com or speak with an Athlete Specialist at (866) 658-5896.

Week Schedule – December 8 – 13, 2014

Monday

• 5:30 am – Aquatic Center  YMCA – Swim

Tuesday

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

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

• 7:00 am – Lee Vista and 436 – Starbucks
  • Base Training:
    • 2 hour ride followed by a 20 min run
      • Ride at Zone 2

 Sunday – NO Training Today

CFL Tri Club Holiday Party – December 7 at 4 pm

Holiday Party – Save the Date – December 7, 2014 at 4 pm

CFL Tri Club will be celebrating its 8th annual Holiday party. Save the date and take the apron out. It is going to be the pot luck competition again… will the best appetizer be the Tuna Tartar again or the Tres leches dessert….

Location: Wynn McFarlin’s House

4600 Oak Cove Ln

Orlando FL 32806

Bring a unwrapped toy for Toy for Tots and any canned goods for:

The Knights Helping Knights Pantry is committed to serving UCF students by providing basic needs including food, clothing, and personal hygiene items to foster continued academic success and increase retention for students in need.

Please consider donating high-demand items for the pantry. You can bring these to Leslie Wolcott at practice ahead of the party or bring to the Christmas party. UCF Knights in need thank you for your kindness.

FOOD

Canned Tuna & Chicken

Peanut Butter

Canned Fruits

Pasta & Pasta Sauce

Macaroni & Cheese

Rice

Hamburger & Tuna Helper

Pancake Mix

Cereal & Cereal Bars

Canned Beans

Soup

Oatmeal

OTHER

School Supplies

Professional Clothing & Shoes

Casual Clothing & Shoes

TOILETRIES

Soap or Body Wash

Deodorant

Body Lotion

Shampoo & Conditioner

Toothbrushes & Toothpaste

Mouthwash

Toilet paper

Floss

Razors

Shaving cream

Laundry Detergent

Hand sanitizer

Feminine Hygiene Products

Week of October 6 – 12, 2014

Enclosed you will find the schedule for the week of October 6 – 12, 2014

• Monday – 5:30 am
  • Sport: Swim
  • Location: Aquatic Center
  • Assistant Coach: James Nunn
• Tuesday – 5:00 am
  • Sport: Bike / Run
  • Location: Downtown YMCA
  • Assistant Coaches: Michelle and Michael Hill
• Wednesday – 5:30 am
  • Sport: Swim
  • Location: Aquatic center
  • Assistant Coach: James Nunn
• Thursday – 5:00 am
  • Sport: Run / speed
  • Location: Downtown YMCA
  • Assistant Coach: Michelle and Michael Hill
• Friday – 5:30 am
  • Sport: Swim
  • Location: Aquatic center
  • Assistant Coach: James Nunn
• Saturday – 7 am
  • Sport: Breakthrough Brick
  • Location: UCF Research Parkway
  • Assistant Coach: Judy HIll
    • Duration:
      • Cozumel – 4 hour bike / 90 min run
      • Half IM Distance:  3 hour bike / 90 min run
      • Short Course: 2 hour bike / 1 hour run
• Sunday – 6 am
  • Sport: Run
  • Location: Downtown YMCA
  • Assitant Coach: Michael and Michelle HIll
  • Duration: 80 min

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