Tag Archives: usat coach

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!

April 9 – 10, 2016

Hello Team ,IMG_0728

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