Weather
| Date | Temp | Forecast |
 Friday | 96°77° | Partly sunny and humid; a thunderstorm around in the afternoon |
| Saturday | 94°78° | Intervals of clouds and sunshine with a thunderstorm |
| Sunday | 93°76° | Some sun, then turning cloudy with a couple of thunderstorms |
Weekend Training Recap: Friday to Sunday
Friday, August 15 – Lucky’s Lake + Lake Minneola
- 6:30 AM – Arrival at Lucky’s Lake
- 6:45 AM – Enter the water for our swim session featuring two lake crossings
- Post-swim – Transition to Lake Minneola for a 2.5-hour bike ride
- Note: If thunderstorms or unsafe conditions occur and the swim is canceled, we’ll move indoors. We will hold a swim technique lecture. This will include using video clips taken of swimmers during the week.
Saturday, August 16 – Lake Louisa
- 6:20 AM – Arrival at Lake Louisa
- 6:30 AM – Brick session starts: Bike → Run → Bike → Run totaling 39 miles
- Don’t forget: Bring your Lake Louisa park pass
- 12:00 PM (Noon) – Swim session at Downtown YMCA
Sunday, August 17 – Century Ride
- 6:00 AM – Starting from the Downtown YMCA
- Choose your distance: 100, 75, or 50 miles
Fueling & Nutrition Tips for the Weekend
- Hydration First:
- With weekend highs around 93–96°F (34–36°C) and humid conditions, start well before workouts and sip consistently throughout your sessions.
- During the Swim + Bike:
- Swim (if outdoor): A small sip of electrolytes post-swim resets hydration.
- Bike (2.5-hr and brick workouts):
- Every 15–20 min: Sip electrolytes/hydration mix.
- Every 30–45 min: Consume 30–60 g of carbs—think gels, energy waffles, or a homemade bar.
- Brick & Long Ride Fueling:
- Alternate liquid and solid carbs: energy drink, banana, bar, etc.
- Keep a steady intake—especially in the heat—to avoid crashes.
- Post-Workout Recovery:
- Inside 30 minutes: A recovery shake with protein and carbs or a high-protein snack like your nut-free granola bar.
Reminders & Logistics
- Stay plugged in via WhatsApp—conditions and timing may update last-minute.
- Bring the essentials: hydration, fueling, and weather-appropriate gear (sun sleeves, rain-resistant layers).
- Park pass reminder for Lake Louisa.
Despite the humidity and chance of storms, we’re poised for a strong, productive weekend. Bring your best, stay fueled, stay safe—and let’s ride the heat into gains!
See you out there,
Coach Hector
USA Triathlon Level III Coach
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