Tag Archives: triathelte

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

Rev 3 Florida – Open for Registration

Hello Team,

Rev 3 in Venice, FL has opened and they have special pricing. Make sure you sign up.

We will have early bird pricing from Monday March 3 – Sunday March 9th. Register early and take advantage of a great deal!

Early Bird Price:

  • Half Rev $199
  • Olympic Rev $115

Price as of March 10, 2014:

  • Half Rev $215
  • Olympic Rev $125

Happy Training!

Link: https://endurancecui.active.com/event-reg/select-race?e=7437352

Weekend of Feb 28 – March 2, 2014

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Hello Team,

As the YMCA on International Dr. is having a swim meet, we will be meeting at the Downtown YMCA. Make sure you arrive on time. We will be swimming at the outside pool. If you can not make it. Here is the swim workout for today:

Warm up:
300 free
200 kick
6 x 50 as 25 drill / 25 free with 15 sec RI
– Catch up
– Fist Drill
200 easy pull
100 easy
—————-

Main Set:
10 x 200
– 1 – 3 Free @ (70 75%) Rest :05 – :10
– 4 – 7 Pull @ (70 – 75%) Rest :10 – :15
– 8 – 10 Free @ (70 – 75%) rest :05 – :10
Kick Set:
8 x 100 kick with board
– 1- 4 @ 1:40 (75 – 80%)
– 5 – 8 @ 1:50, descend 65 – 70% -> 90 – 95% Rest was :15 – :25

Cool Down:
100 easy

Saturday
– 7:30 am
– Lucky’s Lake Swim
– 2 laps, 40 min bike and 10k run

Sunday
– 6:30 am
– Downtown YMCA
– 80 min