Location: Advanced Cycle / Lee Vista
Arrival Time: 6:30 am (Still dark, must have lights)
Start Time: 6:45 am (We will leave on time)
Description:
– 30 min warm up build from Zone 1 – Zone 2
– 5 min All out (Press the lap button when done)
– 10 min easy (Press the lap button when done)
– 20 min all out (Press the lap button when done)
– 1 – 2 hours at Zone 2 effort
Run after bike: 20 – 30 min
| Day | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
| Time: | 5:30 AM | 5:00 AM | 5:30 AM | 5:00 AM | 5:30 AM | 7:00 AM | 6:00 AM |
| Location: | Aquatic Center | DTWN | Aquatic Center | DTWN | Aquatic Center | Augusta, GA | DTWN |
| Sport: | Swim | Bike Trainer / Run | Swim | Track | Swim | Light Brick Pre Race | Long Run |
| Focus: | Race Focus | Race Focus | Race Focus | Race Focus | Muscular Endurance | Short Speed | Tempo/Endurance |
| Day | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
| Time: | 5:30 AM | 5:00 AM | 5:30 AM | 5:00 AM | 5:30 AM | 7:00 AM | 6:00 AM |
| Location: | Aquatic Center | DTWN | Aquatic Center | DTWN | Aquatic Center | Lee Vista / Starbucks | DTWN |
| Sport: | Swim | Bike Trainer / Run | Swim | Bike Trainer / Run (Track) | Swim | Long Bike | Long Run |
| Focus: | Muscular Endurance | Threshold Work | Speed Work | Threshold Work | Muscular Endurance | Muscular Endurance | Tempo/Endurance |
Monday
Time: 5:30 am
Location: Aquatic Center
Sport: Swim
Location: Clay Road
Duration: 10-16 miles
Time: 6:00 am
Note:
Augusta and North Carolina: 10 miles
Ironman Florida, Cozumel and Arizona: 16 miles
200 easy/ 200 kick/ 200 pull / 200 choice
6×75 on 20 sec rest as 50 fast/25 easy.
3x (3×100 Fast with on 1 min rest, 1×200 easy on 10 sec rest)
3×100 kick on 20 sec rest.
200 choice
Hello Team,
I hope you are all doing well when you receive this email. Now that we all survived the scare of Dorian. It is time to get back to our normal schedule. However, a quick update on what is happening in Nice, France.
Almost everyone has arrived in Nice, France. Donnie comes today! We drove the bike course on Tuesday, and the guys are up for a challenge. The bike is exceptionally hilly and technical. Hence it is the World Championship for 70.3. I am very confident in all of my athletes as they have worked hard, done their training, and ready to be strategic on their race.
The swim – The mediterranean sea is gorgeous, warm, and extremely salty. Therfore, i doubt it will be wetsuit legal and with the salt content of the sea… you will be floating like a buoy.
The bike – On a course like this, you have to focus on the big picture, the first 25 miles you are climbing non-stop. However, when you get to the top, you have a long descent with switch-backs, bad roads, technical turns, and sketchy descents. Many people brought their road bikes instead of their Tri Bikes to do this course. Many people will go hard on the bike and dwindle on the run. Therefore, save your legs for the run. They have to be smart.
The run – Flat and hot! However, the humidity is very low. If they are smart on the bike, they will have a successful run.
The wine in France is amazing – Super inexpensive! Lets not talk about the bread!
Enclosed you will have the weekend breakdown:
Hello team,
I hope you are all doing well and keeping your safe in Orlando.
This weekend Jennifer will be leading the club out of Lake Minneola Waterfront park at 5:45 am.
Please arrive in time so you can depart at 6:00 am. Please bring lights.
Location: Waterfront park, lake minneola, clermont
Led by Jennifer Sturgess
Arrival time: 5:45 am
Departure: 6:00 am
Duration:
70.3 Augusta and North Carolina: 13-14 miles
IRONMAN Florida, Cozumel or Arizona: 15-16 miles
Please be safe
