Tag Archives: tri training

Week Update – July 30 – August 4, 2019

Week Revision due to the Aquatic Center being Closed:

Wednesday – Lucky’s Lake Swim

  • Meet at 5:30 am
  • Run 4 miles before swim (Please park in the street)
  • Swim Meet at 6:15 am
  • Swim two laps with paddles and buoy

Thursday – Track

  • Meet at 5:00 am
  • Location: Downtown YMCA
  • Duration: 75 min

Friday – Lucky’s Lake Swim

  • Meet at 6:15 am
  • Start at 6:30 am
  • Swim two laps one with buoy and paddles and the other with buoy only.

Saturday – UCF Research Parkway

  • Location: UCF Research Parkway
  • Meet at 5:45 am
  • Start at 6:00 am
  • Duration: 2:30 – 4 hours and run after bike 20 min

Sunday – Long Run (On your own)

  • Ironman Florida – 15 – 18 miles
  • Augusta 70.3 – 13 miles

Wednesday – Swim

Saturday Group Ride

Group A:

  • 5:30 am
  • Must ride: 20-22 mph
  • Duration: 4 hours
  • Location: DTWN YMCA (must have lights)
  • Run after bike: 45 min

Group B:

  • 7:00 am
  • Must ride:
    group 1: 16-18 mph
  • group 2: 18-20 mph
  • Location: Advanced Cycle (Lee Vista and 436)
  • Run after bike: 30 min

Week of May 23 – 27, 2018

Hello Team,

Enclosed you will find the schedule for this week:

  • Wednesday – 5:30 am (Swim)
    • Location: Aquatic Center
    • Duration: 2500 – 3500 meters
  • Thursday – 5:00 am (Tempo Run)
    • Location: Downtown YMCA
    • Duration: 6 mi, 10 mi, 14 mi
  • Friday – 5:30 am (Swim)
    • Location: Aquatic Center
    • Duration: 2500 – 3500 meters
  • Saturday –
    • Option A:
      • Downtown YMCA
      • Time: 5:00 am – Rollout at 5:15 am
      • Speed: 21 – 24 mph
      • Route: Towards Kilarney Station – Clermont
      • Duration: 4 hours with a 30 min run (We will be meeting up with Option B)
      • Note: Make sure you bring appropriate nutrition for the ride.
    • Option B
      • Kilarney Station – Clermont
      • Time: 7 am – Rollout at 7:15 am
      • Route: Towards Doowey Robins
      • Duration: 2:30 hours with a 30 min run
      • Note: Make sure you bring appropriate nutrition for the ride.
  • Sunday – Optional
    • Speed work (Track)
    • Time: 6 am
    • Location: Downtown YMCA

img_6367

CFL Tri Club Weekend Update

Saturday – Bike

  • Time: 7:00 am – Rollout
  • Duration: 3 hours
  • Location: Advanced Cycle on Lee Vista and 436.
  • Note: 20 min run after bike

Sunday – Long Run (Christmas Eve)

  • Time: 6:00 am – Run out
  • Duration: 10 – 15 Miles
  • Location: Downtown YMCA – 433 N mills Ave. Orlando, Fl 32803
  • Note: several paces, bring your nutrition

Wednesday – Swim

Warm up:

800 choice

4 x 50 drill with 15 Ri

Main Set:

8 x 400 as:

3 free on 15 sec RI

2 as 4 x 100 on 15 sec RI

3 free on 30 sec RI

All faster than race pace Zone 3

Cool Down: 600 easy choice

Monday – Swim

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

  • Julie Gennarino
  • Julian Perez
  • Maria F Tondolo
  • Jerome Bareth
  • Dan Grieb
  • DAVID Berlant
  • Robbie Berlant

I am very proud of all of you

I just landed in Orlando and won’t make it to tomorrow swim workout!

Please do the following:

Warm up:

3 x 500 as 500 FREe / 500 Pulliam / 500 kick

Main set

4 x 200 free at 85% with 20 sec recovery

100 easy free

4 x 150 as 50 kick /100 fast free with fins / 50 kick with 20 sec recovery

4 x 100 at 90% with 15 sec recovery

Cool down:

300 as 100 free / 100 drill / 100 choice

Weekend Update – July 22 – 24, 2016

Hello team,

I hope you are all having an amazing day. Enclosed you will find the weekend update:

  • Friday, July 22, 2016IMG_2906
    • Aquatic Center on International Dr.
    • 5:30 am
    • Swim
  • Saturday, July 23, 2016
    • UCF Research Parkway
    • 6:30 am
    • Bike / Run
      • UCF Group: 2:30 hours
      • Dtwn Group: 4:30 hours – There will be a group out of the Downtown YMCA leaving at 5:00 am towards UCF. You will need lights!image
  • Sunday, July 24, 2016
    • Clay Road
    • 6:00 am
    • Run
      • 1 lap or 2 laps

Week of May 31- June 5, 2016

Hello team,

Congratulations to

  • Luis Ortiz
  • Luis Ortiz Sr.
  • Chester Cooper
  • Vanessa Bello
  • Juan Gutierrez

As you are aware, this weekend, we have a local race in Clermont, FL. Sommer Sports first Summer Tri Series and it is important that we have good representation at this race. Therefore, I encourage everyone to register for this race and wear your New or Old uniforms at this race.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Time: 5:30 AM 5:00 AM 5:30 AM 5:00 AM 5:30 AM 6:30 am 6:30 am
Location: Aquatic Center  DTWN Aquatic Center DTWN Aquatic

 Center

Clermont Sprint  UCF Research Parkway
Sport: Swim Bike/Run Swim Run   Swim Swim/Bike / Run Bike 
Duration: 1h 30m 90 min bike /30 min run 1h 30m

 

12 – 14 mi 1h 30m Race Sprint / 90 min bike post race 3 – 4 hours 

Quote of the Week!
It never gets easier, you just get BETTER!

Club Races!