Hello Gators,

Tomorrow's Tri Club workout will officially start at 7:30am and will include bike trainers and a short brick run afterwards.  There is a swim workout posted on Training Peaks that I've included below... It is optional and if you choose to do it you can do it either on your own either prior to Tri Club or some other time over the weekend.

So here's the Saturday workout plan...
. 7:30am-9:00am: Bike
. Warm-up:
. 7:30am-7:45am: Build to Zone 3
. 7:45am-7:55am: Fast Spins 5 x 1:00 fast, 1:00 recovery
. Main Set:
. 4x15:00 as follows:
. 7:00 moderate gear
. 3:00 hard gear
. 5:00 easy gear
. Cool-down to Zone 1 (or start run)
. 9:00am-9:20am: Run (quick transition off of bike)
. 15 minutes Zone 3
. 5 minutes easy / cool down
. After completion of bike or run... 5:00 stretching

Optional Swim Workout (1,200 or 1,600 yards):
. Warm-up (400 yards): 100 swim, 100 kick, 100 pull, 100 swim
. Main Set (600 or 1,000 yards): 5 sets (reduce to 3 sets if joining Saturday morning bike workout)...
. 4x25 sprint with 15 second rest interval
. Easy 100
. Cool-down: 200 easy pull

See you in the morning!

Don

All,

A friend of mine registered for escape the cape next June 14th, sprint distance.  He cannot do it now due to a commitment with his family, but he can transfer the bib.  The cost is $189.  It is the same weekend as eagle man.    If your interested, respond back to me.
Frank

Sent from my iPhone

On Nov 21, 2014, at 9:26 PM, "Don" <nflsteeler8@msn.commailto:nflsteeler8@msn.com> wrote:

Hello Gators,
Tomorrow's Tri Club workout will officially start at 7:30am and will include bike trainers and a short brick run afterwards.  There is a swim workout posted on Training Peaks that I've included below... It is optional and if you choose to do it you can do it either on your own either prior to Tri Club or some other time over the weekend.

So here's the Saturday workout plan...

• 7:30am-9:00am: Bike
  *  Warm-up:
  • 7:30am-7:45am: Build to Zone 3
  • 7:45am-7:55am: Fast Spins 5 x 1:00 fast, 1:00 recovery
    *  Main Set:
  • 4x15:00 as follows:
    *  7:00 moderate gear
    *  3:00 hard gear
    *  5:00 easy gear
    *  Cool-down to Zone 1 (or start run)
• 9:00am-9:20am: Run (quick transition off of bike)
  *  15 minutes Zone 3
  *  5 minutes easy / cool down
• After completion of bike or run... 5:00 stretching

Optional Swim Workout (1,200 or 1,600 yards):

• Warm-up (400 yards): 100 swim, 100 kick, 100 pull, 100 swim
• Main Set (600 or 1,000 yards): 5 sets (reduce to 3 sets if joining Saturday morning bike workout)...
  *  4x25 sprint with 15 second rest interval
  *  Easy 100
• Cool-down: 200 easy pull

See you in the morning!

Don

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