Tag Archives: usa triathlon

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

Monday – Swim

Workout type: Swim

500 warm up focusing on distance per stroke

10 x 50 as drill down swim back

single arm drill and fist drill

main set:

5 x 100 on the 2:20 hard efforts

200 buoy pull

5 x 100 on the 2:10 harder effort

200 buoy pull

5 x 100 on the 2:00 hardest effort

CD

200 choice

Saturday Ride and Athletes racing’s Haines City 70.3

Group Ride for Non Racers

For those athletes not racing Haines City – there will be a group ride out of UCF Research Parkway at 7 am. Rolling out at 7:15 am.

The group will be doing 2 hours at Zone 2 led by Coach Michelle Hill.

Haines City 70.3 Racers

For those athletes racing, please do a light brick as follows:

20 min swim – focus on sighting and a few accelerators

20 min bike – warm up: 5 min at a light intensity followed by 4 x 2 min build to race pace effort with 3 min easy.

20 min run off the bike: 5 min focus on your cadence with 4 x 90 sec build to race pace effort with 2 min easy

Complete the rest of the run at zone 2.

Foam roll and stretch. Keep yourself hydrated and make sure you get this done early in the day. You should be off your feet by 3 pm.

Friday – Swim

THIS IS A CONTINUOUS SET AND IT IS NON STOP. SO DON’T GET MAD OR UPSET. JUST ENJOY.

Warm up:

100 Free

4 x 50 as 25 drill / 25 free with 15 sec recovery.

Take your time on this drill.

One arm drill: https://youtu.be/80-7b9Io95w

Main set:

800 pull with buoy 10 sec recovery

7x 100 with 10 sec recovery

2 x 200 with buoy 10 sec recovery

4 x 50 as 25 drill / 25 free with 15 sec recovery.

Take your time on this drill.

One arm drill: https://youtu.be/80-7b9Io95w

5 x 100 Tempo with 10 sec recovery

1 x 200 pull with buoy10 sec recovery

4 x 50 as 25 drill / 25 free with 15 sec recovery.

Take your time on this drill.

One arm drill: https://youtu.be/80-7b9Io95w

Cool down: 100 free

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

Building a Florida Paratriathlon Team! (Physically Challenged)

Calling out to all Physically Challenged Athletes!
Interested in participating in the triathlon sport? If you want to learn to swim, bike or run and committed to do the training… come to our introduction information meeting on:
Date:             Sunday, December 2, 2018
Time:            11 am – 12n
Location:     Tri Peak Athlete, LLC
                       617 Virginia Dr.
                       Orlando, FL 32803
Led by Hector L Torres – Elite Triathlon Coach
Our goal is to create a team to compete at the Paratriathlon National Championship in 2019! Please RSVP! https://www.facebook.com/events/308150280004547/ or FaceBook Event Link

Run / Tempo -Thursday, May 3, 2018

Advanced / Hawaii Group

Check out this map on MapMyRun: 12.09 mi Advanced Winter Park Loop
Distance: 12.09 mi
http://www.mapmyrun.com/routes/view/2037097924

Intermediate / Baldwin Loop Group
Check out this map on MapMyRun: 9.34 mi Intermediate Loop – Baldwin Park
Distance: 9.34 mi
http://www.mapmyrun.com/routes/view/2037089806

Beginner / Baldwin Fountain Loop

Check out this map on MapMyRun: 6.61 mi Baldwin Park / YMCA
Distance: 6.61 mi
http://www.mapmyrun.com/routes/view/2037046111

Thursday – Bike Trainer session

It is going to be low 30 degrees tomorrow’s; therefore, we are biking tomorrow at 5:00 am at the Downtown YMCA.