Thursday
Track
5 am
DTWN YMCA
Tag Archives: ymca
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
Weeks of October 29 – November 4, 2018
Good morning team
Schedule for this week:
Tuesday – 5:00 am
Bike Trainer / Run
Downtown YMCA
Wednesday – 5:30
Swim
Aquatic Center
Thursday – 5:00 am
Track
Downtown YMCA
Friday – OFF
Saturday – 7:00 am
Non Racers
Bike – 2 hours
Lee Vista / 436
7:00 am
Sunday – Haines City
Race Day – Ironman Full
Cheer Squad
Thursday – Bike/Run
Bring enough nutrition for at least a two hour ride and 30 min run.
Wednesday- Swim
Hello team,
Enclosed you will find the swim workout for today. I will not be the as im flying out to Ironman Chattanooga.
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
Ironman 70.3 Augusta Training
Location: Swim exit
Time: 7:30 am
Rollout: 7:45 am
Sport: Bike/ Run
Duration: 30 min bike / 20 min run
Wednesday – Swim
Aquatic Center -8422 International Dr- Orlando , Fl
5:30 am
Race Week – Ironman 70.3 Augusta
Hello team,
Good morning! We had an amazing crowd at the pool this morning!
Ironman Augusta
As you are all aware, there is a large group going to Augusta 70.3. If you are racing, please visit the Ironman.com website under your profile and affiliate yourself with the Central Florida Tri Club under clubs.
Augusta Pasta Dinner
Make sure to visit the CFL Tri Club Facebook page and register for the pasta dinner! It will be great for all of us to attend wearing our CFL Tri Club shirts. If you don’t have one, I’ll be taking the shirts to the bike Trainer session tomorrow.
Schedule for the week:
Tuesday
- Downtown Ymca
- 5 am
- Bike/run
Wednesday
- Aquatic Center
- 5:30 am
- Swim
Thursday
- Downtown YMCA
- 5:00 am
- Track
Friday
- Travel day – rest
Saturday
- Augusta – Tri Pre Race
- 20/20/20
- Swim/bike/run
Sunday
- Race Day
- If you are going to cheer, let me know as we will have the tent up on the run course!
