Hello Gators,Happy Groundhog Day!  Following is this week's tri club workout schedule...
Monday, 2/2:10am-11am: Tri Swim Class CANCELLED DUE TO WEATHER6:30pm-8:15pm: Tri Club Leadership Meeting... Results to be reported to full membership later this week.8:30pm-9:30pm: Tri Swim Class (Don M - Tentative)... Steve will not be in attendance tonight.  Also, Nabil will be bringing his underwater camera for anyone that would like to have a lap video taped at the end of the workout (between 9:30-9:45)Tuesday, 2/3, 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; bring a yoga mat)Wednesday, 2/4:10am-11am: Tri Swim Class (Don S)8:30pm-9:30pm: Tri Swim Class (Maribeth)Thursday, 2/5, 7:45pm-9:30pm: Tri Club (Danny)... Bike trainers (Room 1)Video: Wide World of Sports show from early 1990 covering 1989 Ironman World Championships, aka "Iron War" between Mark Allen and Dave Scott (and also 10th anniversary of USA Hockey "Miracle on Ice" victory in 1980 Lake Placid Olympics)Friday, 2/6: "On your own" run... Shorter duration with some intensity (workout posted in Training Peaks)Saturday, 2/7, 7:15am-9:45am: Tri Club (Don M)7:15am-9:15am: Bike trainers (pool deck)9:15am-10:00am: Transition to run, 20-30 minute brick run, 5-10 minutes stretchingSunday, 2/8: "On your own" run... Longer distance (workout posted in Training Peaks)
Have a great week!
Don M

Hello Gators,Following is this week's tri club workout schedule...Monday, 2/9:10am-11am: Tri Swim Class (Don S)8:30pm-9:30pm: Tri Swim Class (Steve)Tuesday, 2/10, 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; bring a yoga mat)Wednesday, 2/11:10am-11am: Tri Swim Class (Don S)8:30pm-9:30pm: Tri Swim Class (Maribeth)Thursday, 2/12, 7:45pm-9:30pm: Tri Club (Danny)... Bike trainers (Room 1)Video: Ironman Lake Placid bike course media overview (with narration; 1:17).  Still have an extra 30 minute slot for a second topic if anyone has any suggestions.Friday, 2/13: "On your own" run... Shorter duration with some intensity (workout posted in Training Peaks).  This is also a good opportunity to complete your Lactate Threshold Heart Rate run test... 10-15 minute warm-up followed by 30 minute "as hard as you can maintain" effort with average heart rate monitored for the final 20 minutes only.Saturday, 2/14, 7:15am-9:45am: Tri Club (Don M and Danny F)7:15am-9:15am: Bike trainers (pool deck)9:15am-10:00am: Transition to run, 20-30 minute brick run, 5-10 minutes stretchingSunday, 2/15: "On your own" run... Longer distance (workout posted in Training Peaks)
NOTE: Beginning in March, a weekly workout schedule e-mail will no longer be sent as the weekly workout schedules are accessible in Training Peaks (each Sunday Danny posts the workouts for the next 7 days).  If you do not yet have an account and you are a new member, we will set one up for you within the next week (let us know if you do not get an e-mail about this by next Sunday, 2/15).  If you are an existing member and do not know how to access your account, please reply back.
Note that you can set up your Training Peaks account to send you a daily e-mail with the current and following days workouts and there is also an app that you can download to your smart phone to view the workout calendar, your heart rate zones, etc.  We are available to assist you with these if you need help... Just let us know.
Have a great week!
Don M

Hello Gators,Following is this week's tri club workout and special events schedule (including Sunday's Yoga for Triathletes workshop with Maribeth).  Also, we are having an issue with Training Peaks and are temporarily unable to load the workouts so they are also included...Monday, 2/16:10am-11am: Tri Swim Class (Don S)5pm-8pm: YMCA Open House #1... Will include Gators tent/booth8:30pm-9:30pm: Tri Swim Class (Uncoached group workout)Tuesday, 2/17, 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; bring a yoga mat)Wednesday, 2/18:10am-11am: Tri Swim Class (Don S)8:30pm-9:30pm: Tri Swim Class (Maribeth)Thursday, 2/19, 7:45pm-9:30pm: Tri Club (Danny)... Bike trainers (Room 1)Friday, 2/20: "On your own" run... Shorter duration with some intensityng Peaks)Saturday, 2/217:15am-10am: Tri Club (Don M)... NOTE: If you have a Gators tri kit or other Gators gear, please wear it for some extra exposure for the club during the open house.7:15am-9:15am: Bike trainers (pool deck)9:15am-10:00am: Transition to run, 20-30 minute brick run, 5-10 minutes stretching9am-Noon: YMCA Open House #2... Will include Gators tent/booth10am-5pm: Endurance Sports Expo (Oaks convention center)Sunday, 2/22:"On your own" run... Longer distance (workout posted in Training Peaks)10am-Noon: Yoga for Triathletes workshop (Maribeth)... Please indicate your interest in attending via Maribeth's Facebook invite.10am-4pm: Endurance Sports Expo (Oaks convention center)
Workouts:Monday Tri Swim: WARM UP: 100 swim; 100 kick; 100 pull; 100 swimDRILLS: 400 yards... morning: Instructor led; evening... 2x50/ea (15-20 seconds rest between 50s)...Fingertip dragCatch-upThumb to thighFistMAIN:1 x 600 MOD (:45 RI) 2 x 300 MOD (:30 RI)6 x 50 FAST (:15 RI)COOL DOWN: 200 PullWednesday Tri Swim:WARM UP: 100 swim; 100 kick; 100 pull; 100 swimDRILLS: 400 yards of Instructor led drillsMAIN: 4 X 400 LOCO SWIMS (:30 RI) (50 MOD/25 FAST/25 EASY) REPEAT THROUGHOUTCOOL DOWN: 200 PullThursday Bike Trainer:WARM UP:10:00 BUILD UP to ZONE 220:00 SMALL RING GEARING PYRAMIDDRILLS: 30:00 FAST SPINNING SETMAIN: 3x12:00 ZONE 3 EFFORTS W/3:00 RECOVERIESFriday "On Your Own" Run:10:00 BUILD UP TO ZONE 230:00 ZONE 3 EFFORT5:00 BUILD DOWNSaturday Bike Trainer/Brick Run:WARM UP:10:00 BUILD UP15:00 VARIABLE GEARINGMAIN: EXTENDED ZONE 3 EFFORTS (gradually bring up to Zone 3 each effort and hold for steady effort)3x25:00 ZONE 3 EFFORTS W/5:00 RECOVERIESSTAY IN ZONE 2 FOR REMAINDER OF 2:00:00RUN: IMMEDIATELY OFF BIKE; GET RIGHT INTO IT; HOLD ZONE 3 EFFORT for 15:00-20:00, THEN BUILD DOWN REMAINDERSTRETCH: 10:00-15:00Sunday "On Your Own" Long Run:15:00 BUILD UP TO ZONE 23x2:00 PICK UPS (PICK UPS SHOULD FEEL A BIT UNCOMFORTABLE) W/3:00 RECOVERIES BACK TO ZONE 22X20:00 ZONE 3 EFFORTS W/10:00 EASY BETWEENBUILD DOWN REMAINDERSTRETCH (10:00-15:00)
Have a great week!
Don M

Hello Gators,Following is this week's tri club workout schedule (including Sunday's "Gatorthon" event); Training Peaks is back up and running...Monday, 2/23:10am-11am: Tri Swim Class (Don S)8:30pm-9:30pm: Tri Swim Class (Steve)Tuesday, 2/24, 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; bring a yoga mat)Wednesday, 2/25:10am-11am: Tri Swim Class (Don S)8:30pm-9:30pm: Tri Swim Class (Maribeth)Thursday, 2/26, 7:45pm-9:30pm: Tri Club (Danny)... Bike trainers (Room 1)Friday, 2/27: "On your own" run... Shorter duration with some intensityng... See Training Peaks for suggested workoutSaturday, 2/28, 7:15am-10am: Tri Club (Don M)7:15am-9:15am: Bike trainers (pool deck)9:15am-10:00am: Transition to run, 20-30 minute brick run, 5-10 minutes stretchingSunday, 3/1, morning/early afternoon: GATORTHON (treadmill marathon)... More details and running schedule coming later this week.
Have a great week!
Don M