I hope you all had an amazing weekend. This upcoming week we are establishing a new schedule for our Wednesday morning runs. Please review the schedule.
We are starting our Wednesday morning runs at 5:30 am so you will all have enough time to complete the workout and won’t feel rushed on cutting the workout short. I also moved the conditioning strength session for Wednesday for this week only as I will be taking the day off today from coaching.
This week we are going to be testing you on all three disciplines. It is very important that you are fully rested into going each training session. make sure you hydrate, get enough rest the day prior and do not drink coffee two hours prior onto taking the test. Suck it up butter cup! If you don’t have enough rest and don’t follow the protocol, you won’t have a good result. Then I am going to hear you give me all the excuses in the world and I am going to roll my eyes and say… you did this to yourself. So make sure you listen and follow the guidelines.
I hope you are all doing well and enjoying your time at home. I am glad you are all safe and ready to get back at it. Enclosed you will find the schedule for this weekend. FYI, there is no GATE at Lake Louisa! I called and told me that their gate is down and we can go early. Therefore, we are starting early!
Arrival Time: 6:30 am (Bring Lights)
Start Time: 7 am
Location: Lake Louisa State Park
4 hours – California / Cozumel – 4 mile run
3 hours – 70.3 Cartagena / North Carolina – 3 mile run
2:30 hours – Augusta Racers – Ride – 2 mile run (EASY)
14 – 15 mile run – Ironman Cali / COZUMEL / FL
8 – 10 mile run – 70.3 Cartagena / North Carolina
80 min run (EASY) – Augusta Racers
Post Augusta / Hurricane IAN Celebration
I am inviting you to my home to celebrate the accomplishments of our athletes who raced this past weekend and surfing Hurricane IAN.
This Sunday at 5 pm. It is a POT Luck Celebration – Theme: International Dishes. Make your favorite international dish and bring it over. Bring your beverage to share. We will arrive at 5 pm and start eating at 5:30 pm. Please let me know if you will attend via text.
January 27 – 30, 2023 – Royal Caribbean Mariner of the Seas
Join the Warriors of Tri Peak Athlete and CFL Tri Club for a training weekend on the cruise ship Mariner of the Seas from Royal Caribbean. Enjoy lectures, strength conditioning, cycling, running and swimming with our USA Triathlon Level 3 Coach Hector Torres and other coaches!
What do you get:
Daily Training Sessions and Activities
Lectures by our Level 3 Triathlon Coach
Team Building Activities
These prices are based upon double occupancy per room:
Ocean view category4N, double occupancy, including taxes and fees. $746.58 + $200 per cabin total: $946.58
Balcony, category 4D, double occupancy, including taxes and fees, $980.58 + $200 per cabin total : $1180.58 – SOLD OUT
Balcony, category 4N, Double occupancy, including taxes and fess, $1040.58 + 200 per cabinet total: $1240.58.
The $200 is refundable up until final payment date, which is Nov. 13th. The $200 Event fee is not refundable.
Here is the penalty schedule:
50% Penalty 74 to 51 days prior to sailing
75% Penalty 60 to 31 days prior to sailing
100% Penalty 30 days or less prior to sailing.
Future Cruise Credit
If someone has a Future Cruise Credit (excluding a NEXT booking prepayment), it can be applied to a booking within your group.
North Carolina 70.3 – 2:30 hours bike / 20 min run
Ironman California/Kona – 5 hours or 100 miles
Ironman Florida / Arizona / Cozumel – 4:30 – 5 hours or 80 – 100 miles / 30 – 40 min run
Sunday Distances – Fast Finish
In today’s run, I want you to finish strong. The first segment you are going to run in Zone 2 your Endurance Pace. Pay attention to your nutrition. The last 3 miles I want it at tempo pace. Make sure you pace yourself so you can give me the efforts you want.
Augusta 70.3 – 10 – 13 miles – last 3 miles at Tempo pace
North Carolina 70.3 – 10 miles – last 3 miles Tempo pace
Ironman California / Kona – 16 – 18 mi – walk 20 sec every mile
Ironman Florida / Arizona / Cozumel – 14 – 16 miles – last 3 miles t Tempo Pace
Tri Cruise – Rooms are flying!
Great response on those attending the cruise on January 27 – 30, 2022. Enclosed you will find the link to make the deposit.