Hello team,
Very excited for this weekend’s training. Enclosed you will find the breakdown:
Saturday – Bike
- Location: Lake Minneola
- Meet time: 7:15 am
- Rollout time: 7:30 am
- Temperature: 59 – 60 degrees
- Attire: Gloves, cycling jacket / windbreaker long sleeve, neck cover, under layer.
- Duration:
- Dubai / Haines City / St. George – 3 hours / 30 min run
- St. Anthony’s / Great. Clermont / Gulf Coast – 2 hours / 30 min run
Route:
https://www.mapmyride.com/routes/view/4715324866
Sunday – Special Olympics Triathlon Team Florida – Clinic
- Location: Lake Louisa State Park
- Arrive: 8 am
- Start Time: 8:30 am
- Focus: Practice Transitions
- Note: Please bring bike and run gear.
Runners:
If you are not volunteering, please get your run workout in as follows:
- Warm up:
- 10 min easy / embarrassing slow / focus on your form and leaning forward. No need to go fast. You will go fast later.
- 5 rounds of 20 sec accelerators with 40 sec recovery
- In the accelerators, gradually build your pace to a fast sustainable effort.
- Walk for a minute.
- Main Set:
- Dubai / Haines City / St. George
- 5 x 10 min as:
- 4 min at Long Run Pace (Endurance Pace) / 3 min Tempo Pace (Half marathon effort) with 30 sec walk / 2:30 min
- 20 min long run pace / endurance pace (walk 20 sec every mile)
- 5 x 10 min as:
- St. Anthony’s / Great. Clermont / Gulf Coast –
- 4 x 8 min as
- 5 min Tempo Pace (Steady state pace) / 1 min walk / 2 min jog
- 20 min long run / endurance pace
- 4 x 8 min as
- Dubai / Haines City / St. George
Breakthrough Triathlon Education / Training Camp – Feb 24 – 27, 2022
Training note:
It is very important that you listen to your body’s. As you are taking your body throughout a lot of stress throughout the day, it is important for you to recover. Pay close attention, how your body is responding to you.
DO NOT FORGET TO:
- Foam roll
- Stretch
- Hydrate
- Fuel Properly
- Sleep
I do not want you to get injured. Keep up the good work! I’ll see you in the morning.
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