Tuesday – Bike/Run

Today’s work out we’re going to focus on your race preparation for this weekend. Can’t wait.

90 min bike followed by a 30 min run

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!

• Heartland Triathlon – June 18 – 19, 2016 – Olympic and Sprint – http://heartlandtri.org/
  • Discount Codes:
    olympicusat
    sprintusat
    All lower case
• Club Championship – Huntington’s Disease Triathlon – Olympic and Sprint – http://www.huntingtonsdiseasefl.org/
• Ironman Chattanooga – Full – September 25 – sold out
• Long Course National Championship – Miami Man – http://www.multirace.com
• Ironman Cozumel – November 25, 2016 –  Still OPEN –  http://www.ironmancozumel.com

April 9 – 10, 2016

Hello Team ,

As you are aware that this weekend is Haines City, many of our athletes will be racing. Therefore, you will see the breakdown for those who are racing and for those who are not.

Saturday

Athletes racing Haines City

• 15 min swim / 30 min bike / 15 min run
  • Include 4 x 30 sec accelerators throughout the main set with 1 minute recovery in between.

Athletes Not Racing Haines City

• Location: Kilarney Station
  • 7:30 am
  • Duration 2:30 hours with a 30 min run
  • Bike description:
    • Warm up
      • 20 min easy at zone 1
      • 5 x 30 sec build with 90 sec easy
    • Main Set:
      • 3 x 25 min at 85 – 90% with 20 min at Zone 2 (75 – 77% of Functional Threshold power.)
      • 15 min at Zone 2 – (get ready for the run)
  • Run
    • 5 min easy
    • 20 min at Tempo Pace (85 – 90% of Threshodl) with 20 sec walk every mile
    • 5 min cool down