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Hello Gators,

Here's the Tri Club workout schedule planned for this week...

. Monday, 12/15, 10am-11am and 8:30pm-9:30pm: Tri Swim Classes with Don S (morning) and Don M (evening).
. Tuesday, 12/16, 7:30pm-9pm: Spinning and Strength Training for Triathletes led by Michelle.  Meet in upstairs spinning room.  Bring yoga mat.
. Wednesday, 12/17 (no evening Tri Swim Class):
. 10am-11am: Tri Swim Class with Don S
. 7pm-8:30pm: Gators Members Meeting (YMCA Corporate Conference Room; ask at the front desk if you are not sure of the location).  Also, some of us will likely go out for an end of year celebratory beverage following the meeting... Please plan to join us if you are available!
. Thursday, 12/18, 7:30pm-9:30pm:
. 7:30pm-8:30pm: Bike trainers on the pool deck with Danny
. 8:45pm-9:30pm: Yoga with Maribeth (Studio)
. Saturday, 12/20:
. 7:15am-8:30am: Seminar #1: "How to Build a Training Plan" by Danny (Conference Room off of the Y lobby; ask for directions if you are not familiar with this location)
. 8:45am-9:45am: Bike trainers on the pool deck with Don M
. If you plan to participate in the seminar and the bike trainer session, please set up your bike prior to the start of the seminar.

Note: We are planning to offer workouts through the holidays.  This will include...
. Week of December 22-28:
. Monday, 12/22: Tri Swim Classes
. Tuesday, 12/23, 7:30pm-9pm: Spinning and Strength Training for Triathletes
. Saturday, 12/27, morning: Tri Club
. Week of December 29-January 4:
. Monday, 12/29: Tri Swim Classes
. Tuesday, 12/30, 7:30pm-9pm: Spinning and Strength Training for Triathletes
. Saturday, 1/3, morning: Tri Club

We may also add in a couple of Friday morning sessions during those two weeks, so stay tuned!

Have a great week!

Don

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Hello Gators,

Here's the modified Tri Club workout schedule planned for this holiday week (next week will likely be similar)...

. Monday, 12/22, 10am-11am and 8:30pm-9:30pm: Tri Swim Classes with Don S (morning) and Maribeth (evening).
. Tuesday, 12/23, 7:30pm-9pm: Spinning and Strength Training for Triathletes led by Michelle.  Meet in upstairs spinning room.  Bring yoga mat.
. Wednesday, 12/24... NO Tri Swim Classes
. Thursday, 12/25... NO Tri Club... Merry Christmas!
. Friday, 12/26: We're working on a Tri Club bike trainer workout session... Just need to figure out the best time... Stay tuned to Facebook and this week's Gators newsletter for more info about it.
. Saturday, 12/27, 7:15am-9:30am: Tri Club
. 7:15am-7:45am: Swimming
. 7:45am-9:00am: Bike trainers on the pool deck
. 9:05am-9:25am: Running
. 9:25am-9:30am: Stretching

PS - Reminder to sign up for Gator Fitness Challenge #2 between now and January 4 if you are planning to commit and have not already done so.  GFC runs January 5 to April 5 (Easter) and includes a commitment to complete at least 30 minutes/week of swimming, biking, and running with a minimum total of 2 hours/week.

Have a great week!

Don

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Hello Gators,

Here's the modified Tri Club workout schedule planned for this holiday week... We plan to end 2014 and start 2015 with a bang!  Some interesting options as well as some uniform fitting sessions, so please be sure to read thoroughly (and please reply to the three red items if you plan to participate)...

. Monday, 12/29, 10am-11am and 8:30pm-9:30pm: Tri Swim Classes with Don S (morning) and Todd (evening).
. Uniform Fitting Sessions: 11am (right after class) and 8pm-8:30pm in the pool area (look for Brent near where we set up our trainers)
. Tuesday, 12/30:
. 6:00am-Whenever: 1st annual (hopefully) "Gator Done" 100s swim session... Inspired by our Masters Swim Team who completed their annual 100x100 (5.68 miles!) swim this past Saturday (that included our own Nabil Radouane and Andy Rosebrook), Mary Kain and Eric Afre are planning to do a 100 repeats "until we drop" session (and I think I'll join them).  They will likely begin around a 2:00/100 pace; if you participate you can select any pace that you'd like and take as many breaks as you want to... The whole goal is to "just keep swimming" as long as you can/want.
. Reply Request: Please reply if you plan to participate.
. 7:30pm-9pm: Spinning and Strength Training for Triathletes led by Michelle and Byron.  Meet in upstairs spinning room.  Bring yoga mat.
. Uniform Fitting Session: 7pm-7:30pm in the pool area (look for Brent)
. Wednesday, 12/31... NO Tri Swim Classes
. Thursday, 1/1... NO Tri Club, but we do have our shortest workout of the year available... 2nd annual "RefrigaGator Swim" at 10:30am at Riverfront Park in Pottstown; go to this link for information about the swim and all of the other festivities... http://www.pottstown.org/index.aspx?NID=136http://www.pottstown.org/index.aspx?NID=136.  Looks like it should be a frosty 30 degrees or so around the time of the swim.  Good news... Any time you are in the water does count towards your weekly Gator Fitness Challenge commitment!
. Reply Request: If you plan to participate (along with Nabil, Gregg, and me), please reply back so we know who to look for and can get together for lots of photo ops.
. Friday, 1/2, 8am-9:30am: Tri Club (Thursday night makeup session) bike trainer session led by Danny on the pool deck or in the room directly to the left off of the lobby (stay tuned to Facebook for specific location)
. Uniform Fitting Session: 7:30am-8am in the pool area (look for Brent wherever the class takes place)
. Saturday, 1/3, 7:15am-9:30am: Tri Club led by Danny
. 7:15am-9:00am: Bike trainers on the pool deck
. 9:00am-9:30am: Running/Stretching
. Sunday, 1/4: LAST DAY of Gator Fitness Challenge #1!!!
. Reply Request: Reminder to sign up for Gator Fitness Challenge #2 if you are planning to commit and have not already done so.  GFC #2 runs Monday, January 5 to Sunday, April 5 (Easter) and includes a commitment to complete at least 30 minutes/week of swimming, biking, and running with a minimum total of 2 hours/week.

Happy New Year and have a great week!

Don

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Hello Gators,

Happy New Year!  Following up on the message below, tomorrow's 8am bike trainer workout and Saturday's 7:15am bike trainer workout will both take place on the pool deck.  Danny will lead both workouts.

Don

----- Original Message -----

From: Donmailto:nflsteeler8@msn.com

Sent: Sunday, December 28, 2014 2:32 PM

Subject: Gators: Tri Club Workout Schedule for Week of December 29-January 4

Hello Gators,

Here's the modified Tri Club workout schedule planned for this holiday week... We plan to end 2014 and start 2015 with a bang!  Some interesting options as well as some uniform fitting sessions, so please be sure to read thoroughly (and please reply to the three red items if you plan to participate)...

. Monday, 12/29, 10am-11am and 8:30pm-9:30pm: Tri Swim Classes with Don S (morning) and Todd (evening). . Uniform Fitting Sessions: 11am (right after class) and 8pm-8:30pm in the pool area (look for Brent near where we set up our trainers)

. Tuesday, 12/30: . 6:00am-Whenever: 1st annual (hopefully) "Gator Done" 100s swim session... Inspired by our Masters Swim Team who completed their annual 100x100 (5.68 miles!) swim this past Saturday (that included our own Nabil Radouane and Andy Rosebrook), Mary Kain and Eric Afre are planning to do a 100 repeats "until we drop" session (and I think I'll join them).  They will likely begin around a 2:00/100 pace; if you participate you can select any pace that you'd like and take as many breaks as you want to... The whole goal is to "just keep swimming" as long as you can/want. . Reply Request: Please reply if you plan to participate.

. 7:30pm-9pm: Spinning and Strength Training for Triathletes led by Michelle and Byron.  Meet in upstairs spinning room.  Bring yoga mat. . Uniform Fitting Session: 7pm-7:30pm in the pool area (look for Brent)

. Wednesday, 12/31... NO Tri Swim Classes
. Thursday, 1/1... NO Tri Club, but we do have our shortest workout of the year available... 2nd annual "RefrigaGator Swim" at 10:30am at Riverfront Park in Pottstown; go to this link for information about the swim and all of the other festivities... http://www.pottstown.org/index.aspx?NID=136http://www.pottstown.org/index.aspx?NID=136.  Looks like it should be a frosty 30 degrees or so around the time of the swim.  Good news... Any time you are in the water does count towards your weekly Gator Fitness Challenge commitment! . Reply Request: If you plan to participate (along with Nabil, Gregg, and me), please reply back so we know who to look for and can get together for lots of photo ops.

. Friday, 1/2, 8am-9:30am: Tri Club (Thursday night makeup session) bike trainer session led by Danny on the pool deck or in the room directly to the left off of the lobby (stay tuned to Facebook for specific location) . Uniform Fitting Session: 7:30am-8am in the pool area (look for Brent wherever the class takes place)

. Saturday, 1/3, 7:15am-9:30am: Tri Club led by Danny . 7:15am-9:00am: Bike trainers on the pool deck
. 9:00am-9:30am: Running/Stretching

. Sunday, 1/4: LAST DAY of Gator Fitness Challenge #1!!! . Reply Request: Reminder to sign up for Gator Fitness Challenge #2 if you are planning to commit and have not already done so.  GFC #2 runs Monday, January 5 to Sunday, April 5 (Easter) and includes a commitment to complete at least 30 minutes/week of swimming, biking, and running with a minimum total of 2 hours/week.

Happy New Year and have a great week!

Don

Hello Gators,
Welcome to 2015!!! A brand new year with tons of exciting training activities planned for your club!  We'll get right back to it today with our usual Tri Swim classes (some of you may already the morning class completed) and a Garmin Connect seminar is set for this Saturday (please reply if you plan to attend as space will be limited).
Today is also the start of Gator Fitness Challenge #2.  If you have not already registered (by telling me and/or checking off your name on the sheet posted on the Y pool area bulletin board), let me know if you'd like to participate.  I've been away for the past few days in San Antonio, TX (I'm currently at 30,000 feet on the way back to Philly), so I have a bit of catching up to do, but I'll get all of the GFC #2 registrations updated and close out GFC #1, which ended yesterday (let me know if you need any weeks checked off... I'll post a new update to Facebook either tonight or tomorrow).
Also, we are currently in the process of renewing our Training Peaks account, so you may not see the workouts posted for a few days.  We'll get that back up and running shortly.
Otherwise, I look forward to seeing you at one or more workouts this week and look forward to wishing you a Happy New Year in person!
This week's schedule...Monday, 1/5:10am-11am: Tri Swim Class (Don S)8:30pm-9:30pm: Tri Swim Class (he's  back!... Steve)Tuesday, 1/6, 7:30pm-9pm: Spinning and Strength Training for Triathletes (Michelle and Byron).  Meet in upstairs spinning room.  Bring yoga mat.7:30pm-8:15pm: Spinning (Spinning Room)8:15pm-9pm: Strength Training (indoor track and Studio 202... the room in the middle of the track)Wednesday, 1/7:10am-11am: Tri Swim Class (Don S)8:30pm-9:30pm: Tri Swim Class (Maribeth)Thursday, 1/8, 7:30pm-9pm: Tri Club (Danny)... Bike trainers (pool deck unless we send out an updated location)Saturday, 1/10, 7:15am-10:45am: Tri Club (Danny and Don M)7:15am-8:30am: Garmin Connect seminar (Danny)8:45am-10:45am: Bike trainers on the pool deck (Don)10:45am (optional): Running/stretching
PS - Just a reminder that you can now renew your club membership between now and the end of January (front desk or online)... Let us know if you have any questions about this.

Have a great week!

Don

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Hello Gators,

Great turnout for Saturday's Training Peaks and GarminConnect seminar!  Now it's time to put all of that education to good use!  Following is this week's Tri Club training schedule...

. Monday, 1/12:
. 10am-11am: Tri Swim Class (Don S)
. 8:30pm-9:30pm: Tri Swim Class (Steve)
. Tuesday, 1/13, 7:30pm-9pm: Spinning/Running/Core/Strength Training for Triathletes (Michelle)
. 7:30pm-8:15pm: Spinning (spinning room)
. 8:15pm-8:30pm: Running (indoor track)
. 8:30pm-9:00pm: Strength/Core (Room 202... the room in the middle of the indoor track)
. Wednesday, 1/14:
. 10am-11am: Tri Swim Class (instructor TBD... Don S is not available)
. 8:30pm-9:30pm: Tri Swim Class (Maribeth)
. Thursday, 1/15, 7:45pm-9:15pm (NOTE THE NEW START TIME AND NEW LOCATION): Tri Club (Danny)... Bike trainers (Room 1, which is immediately to the left of the lobby when you enter the Y... will follow a weekly kids science class, which is the reason that we've pushed the start time back 15 minutes... we should be able to access the room for setup starting at 7:30pm)
. Saturday, 1/17, 7:15am-9:45am: Tri Club (Don M)
. 7:15am-9:15am: Bike trainers on the pool deck... NOTE: The Saturday bike session is going to get progressively longer each week to accommodate our athletes that are preparing for Ironman distance races. Those preparing for shorter races can definitely participate and might want to consider cutting the ride short.
. 9:20am-9:45am (or whenever you end your bike session): Brick Run (15-20 minutes) and Stretching (5-10 minutes)

PS - Just a reminder to renew your club membership between now and the end of January if you have not already done so (front desk or online).

Have a great week!

Don

Hello Gators,
Below is this week's Tri Club training schedule.  We're having a Training Peaks access issue, so you will currently not see workouts listed.  Danny's Monday swim workout is included in the schedule below.  If additional workouts cannot be posted (Wed, Thurs, and Sat), we'll also post them via e-mail and/or Facebook.

Monday, 1/19:

10am-11am: Tri Swim Class (Don S)
8:30pm-9:30pm: Tri Swim Class (Steve)Workout:Warm up: 200 swim; 200 kick; 200 pull; 200 swimcool down: 200 choice (easy)Main set: 1000 swim - time yourself. use this as a bench mark a compare yourself later in seasonCool down: 200

Tuesday, 1/20, 7:30pm-9pm:
Spinning/Running/Core/Strength Training for Triathletes
(Michelle)

7:30pm-8:15pm: 
Spinning (spinning room)
8:15pm-8:30pm: 
Running (indoor track)
8:30pm-9:00pm: 
Strength/Core (Room 202... the room in the middle of the indoor 
track)

Wednesday, 1/21:

10am-11am: Tri Swim Class (Don S)
8:30pm-9:30pm: Tri Swim Class (Maribeth)

Thursday, 1/22, 7:45pm-9:15pm:
Tri Club (Danny)... Bike trainers (Room 1, which is immediately to
the left of the lobby when you enter the Y)... This will be the start time and location moving forward
Saturday, 1/24, 7:15am-9:45am: Tri Club (Don M)

7:15am-9:15am: Bike trainers (Room 1)NOTE: The Saturday bike session is going to get 
progressively longer each week to accommodate our athletes that are 
preparing for Ironman distance races. Those preparing for shorter races can 
definitely participate and might want to consider cutting the ride 
short.9:20am-9:45am (or whenever you end 
your bike session): Brick Run (15-20 minutes) and Stretching (5-10 
minutes)

We're going to be incorporating videos into the Room 1 bike trainer sessions... We're taking recommendations so if you have any, please reply back and we'll consider your recommendations for future workouts.  Note that they do not necessarily have to be triathlon-related.  For this week...Thursday night: Ironman World Championships (Kona) highlights from 2013 and/or 2014Saturday morning: Ironman Lake Placid bike course overview

PS - Just a reminder to renew your club membership between now and the end
of January if you have not already done so (front desk or online).

Have a great week!

Don

Hello Gators,
Below is this week's very tentative Tri Club training schedule.  Please check the status of the Y over the next couple of days in case there are any cancellations (such as this morning's Tri Swim class); the Y weather hotline is 484-984-2020.

Monday, 1/26, 8:30pm-9:30pm: Tri Swim Class (Steve)... Still on as of now.Tuesday, 1/27, 7:30pm-9pm:
Spinning/Running/Core/Strength Training for Triathletes
(Michelle)

7:30pm-8:15pm: 
Spinning (spinning room)
8:15pm-8:30pm: 
Running (indoor track)
8:30pm-9:00pm: 
Strength/Core (Room 202... the room in the middle of the indoor 
track)

Wednesday, 1/28:

10am-11am: Tri Swim Class (Don S)
8:30pm-9:30pm: Tri Swim Class (Maribeth)

Thursday, 1/29, 7:45pm-9:30pm:
Tri Club (Danny)... Bike trainers (Room 1, which is immediately to
the left of the lobby when you enter the Y)... Slightly longer than last week.
Saturday, 1/31, 7:15am-10:30am: Tri Club (Don M)... Longer bike session than last week.

7:15am-9:45am: Bike trainers (Pool Deck)NOTE: The Saturday bike session is going to get 
progressively longer each week to accommodate our athletes that are 
preparing for Ironman distance races. Those preparing for shorter races can 
definitely participate and might want to consider cutting the ride 
short.9:50am-10:30am (or whenever you end 
your bike session): Brick Run (30 minutes) and Stretching (5-10 
minutes)

PS - Just a reminder to renew your club membership between now and the end
of January if you have not already done so (front desk or online).

Have a great week!

Don

All,One other thing I neglected to mention... To provide more running workout guidance to you, we've decided to start posting a couple of "on your own" run workouts on Training Peaks.  You will see this for the first time this week... Danny will be posting these workouts in the Friday (shorter run with some intensity) and Sunday (medium to long run) slots.
Don

From: nflsteeler8@msn.com
Date: Mon, 26 Jan 2015 12:53:14 -0500
Subject: [SV Multisport] Gators: Tri Club Workout Schedule for Week of January 26-February 1

Hello Gators,
Below is this week's very tentative Tri Club training schedule.  Please check the status of the Y over the next couple of days in case there are any cancellations (such as this morning's Tri Swim class); the Y weather hotline is 484-984-2020.

Monday, 1/26, 8:30pm-9:30pm: Tri Swim Class (Steve)... Still on as of now.Tuesday, 1/27, 7:30pm-9pm:
Spinning/Running/Core/Strength Training for Triathletes
(Michelle)

7:30pm-8:15pm: 
Spinning (spinning room)
8:15pm-8:30pm: 
Running (indoor track)
8:30pm-9:00pm: 
Strength/Core (Room 202... the room in the middle of the indoor 
track)

Wednesday, 1/28:

10am-11am: Tri Swim Class (Don S)
8:30pm-9:30pm: Tri Swim Class (Maribeth)

Thursday, 1/29, 7:45pm-9:30pm:
Tri Club (Danny)... Bike trainers (Room 1, which is immediately to
the left of the lobby when you enter the Y)... Slightly longer than last week.
Saturday, 1/31, 7:15am-10:30am: Tri Club (Don M)... Longer bike session than last week.

7:15am-9:45am: Bike trainers (Pool Deck)NOTE: The Saturday bike session is going to get 
progressively longer each week to accommodate our athletes that are 
preparing for Ironman distance races. Those preparing for shorter races can 
definitely participate and might want to consider cutting the ride 
short.9:50am-10:30am (or whenever you end 
your bike session): Brick Run (30 minutes) and Stretching (5-10 
minutes)

PS - Just a reminder to renew your club membership between now and the end
of January if you have not already done so (front desk or online).

Have a great week!

Don

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