The CFL Tri Club Tank Tops are here!!!

Jennifer is wearing a Women’s Small, Claudia is wearing a Women’s XS, David B and Hector is wearing Men’s Medium

Hello Team,

Enclosed you will find the New Tank Tops for the CFL Tri Club. I will bring them to the Track Workout tomorrow. They are $20 dollars.

If you want me to reserve you one, please text me directly with your size!

Weekend Training -Dec 8 – 9, 2018

• Saturday (Bike Ride / Run)
  • Group A
    • Location: DTWN YMCA – 433 N Mills Ave. Orlando, FL 32803
    • 6 am
    • 3 hour ride
    • Must have lights
  • Group B
    • Advanced Cycle – Lee Vista and 436
    • 7 am
    • 3 hour ride
• Sunday – Run
  • Distance 9 – 13 miles
  • Time: 6 am
  • Location: DTWN YMCA

Good luck too all of the athletes races this weekend!

Week of June 25 – July 1, 2018

Hello Team,

Congratulation to all of the Athletes who raced this past weekend:

• Jack Rosser
• Luis Ortiz 

Enclosed you will find the schedule for this weekend:

• Monday
  • 5:30 am – Swim Endurance
  • Aquatic Center
• Tuesday
  • 5:00 am – Bike Trainer
  • Downtown YMCA
• Wednesday
  • 5:30 am – Swim Endurance
  • Aquatic Center
• Thursday
  • 5:00 am – Tempo Run
  • Downtown YMCA
• Friday
  • Recovery Day – OFF
• Saturday
  • 6:00 am – Long Bike / 30 min Run
  • Kilarney Station – Clermont
• Sunday
  • 6:00 am – Long Run
  • Clay Road – Clermont

 

I can’t wait to see you guys tomorrow!

OFF Season – Block Schedule

Hello Team,

I hope you are all doing well. Congratulations to the following athletes who have raced this week so far:

• Quincy Collins
• Judy Hill
• David Berlant
• Dan Grieb
• Yara Idelfonso
• Julian Perez

I am very proud of all of you.

Block Training

We are going to be doing a block focus training every three weeks. Which means, the weeks will look like this:

• Run Block
  • Nov 13
  • Nov 21
  • Nov 28
• Bike Week
  • Dec 5
  • Dec 12
  • Dec 19
• Swim Week
  • Dec 26
  • Jan 2
  • Jan 9

Schedule

You will have several 3 – 4 main workouts to focus on per week. However, you will have one or two practices of  the other two disciplines. Enclosed you will find the schedule for this week:

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Time	5:20 am	5:00 am	5:00 am	5:00 am	OFF	7 am	6:30 am
Location	Aquatic Center	Downtown YMCA	Downtown YMCA	Downtown YMCA		Lee Vista / 436	Downtown YMCA
Sport	Swim	Bike/Run	Run – Stamina	Run – Endurance		Bike/Run	Run – Tempo
Duration	75 min	2 hours	90 min	90 min		2 – 3 hours	75 min

Friday Tonight – Club Social

Good morning team ,

We are having our happy hour tonight at 5:30 pm at Carmel restaurant in Winter Park! 

140 N Orlando Ave

Winter Park, FL 32789

United States

We are going to be celebrating a few things, our  athletes recent accomplishments and saying goodbye to Leslie Wolcott. Leslie will be moving on Monday up to North Carolina. 

Come and say goodbye and have a drink. The club will order appetizers. 

Look forward on seeing you there. 

Congratulations!

Congratulations to all of the athletes to race this past weekend at the Disney Marathon celebration

JUST RUN

Don’t ask me why I run… 

Ask yourself why you don’t!

• Alfredo Solarte
• Kiko Solarte
• Maria Fondo Tondolo
• Scott Aaron
• Scott Lawson
• David Lang
• Brianna Cooper
• Sincy Curley
• Dr. Alan Sidorsky
• Jenna Wayne
• Kyle Coon

  Cheering people on the course!

Week of January 26 – February 1, 2015

Countdown to races!

• IM 70.3 Puerto Rico – 49 days
• IM 70.3 Haines City – 79 days

Congratulations to all of the athletes who raced this weekend at Celebration Half and Full Marathon!

 

Head for the Hills! 

Hill running has become a popular activity for fat-burning Hit cardio workouts, but research out of South Dakota State University shows that it also can improve long-distance running. In the study conducted at Avera Sports Institute in Sioux Falls, South Dakota, runners in the hill group performed 30 – sec intervals on treadmills seta tat a 10 percent incline twice weekly for six weeks. By the end of the experiment, running economy improved in this group to the same extent as it did with longer intervals on a level grade – a training method already proved effective for distance runners. Therefore, when a hill workout his prescribed, please follow it as much as possible, cause it will help you in shelling run, 

Training Schedule

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Time:	5:30 am	5:00 am	5:30 am	5:00 am	5:30 am	7:30 am	6:00 am
Location:	Aquatic Center	Downtown YMCA	Aquatic Center	Downtown YMCA	Aquatic Center	Lucky’s Lake	Dr Philips YMCA
Sport	Swim	Bike/Run	Swim	Bike/Run	Swim	Breakthrough Brick – 40 min swim / 2 hour bike / 1 hour run	Run
Duration:	90 min	2 hours	90 min	2 hours	90 min	2 – 3 hours	90 min – 120 min

Week of November 3 – 9, 2014

Countdown begins….!

• Rev 3 – Race Week
• Ironman Cozumel – 3 weeks

Congratulations!

Congratulations to the following athletes on finishing Ironman Florida. It was a very tough day. The swim was cancelled and the temp was 44 degrees with gust of wind of 35 mph. Despite it being great running weather, it was a tough day on the bike. The athletes did an amazing job! I am very proud of all of them.

• Steve Dixon
• Kevin Bickley
• Juan Velez
• Anthony Rizzo
• Marc
• Mark – Lifeguard
• Jacqui Kapinowski – Wheelchair Athletes
• Jacob Sharff – Wheelchair Athletes

You are all aware that this week is Rev3 in Venice, FL; therefore, can’t wait to see everyone race.

Week Schedule  – Peak Monday 5:30 am – Aquatic Center  YMCA – Swim Tuesday 5:00 am – Downtown YMCA – Bike Trainer / Run Wednesday 5:30 am – Aquatic Center YMCA – Swim Thursday 5:00 am – Downtown YMCA – Tempo Run Friday 5:30 am – Aquatic Center YMCA- Swim 7:30 am – Advanced Cycle – Recovery Ride (Road Bike) Saturday 7:00 am – UCF Research Parkway 3 hour bike followed by a 20 min run Sunday 6:00 am – Downtown YMCA – Run 90 minutes