UCF TriKnights
Training Schedules
Okay, this might seem a little complicated. For this year, we've devised a tiered program to make sure everyone is training at their skill level. Here's how it works:
• For each individual leg of the triathloon, rank yourself as A, B, or C. See below for suggestions on how to do so.
• Look under the sport you want to train for and find your level.
• Observe what times and places the training will take place, and who the group leaders are. You can look in the bios section for their contact information.
• The levels are not strict, but they are designed to give you a good workout without pusing yourself too hard or going to easy. If a level is too hard for you, then go ahead down one step. No shame. And ifyou feel a level is too easy for you then feel free to try jumping up a level. Be aware, though: you're on your own if you fall behind.
• Were always looking for people to lead workouts. You don't have to be an expert at the discipline, but you do have to be able to do the workouts involved and support others while they do so. We'll plan your workouts for you if you need help with them. You just have to make sure everyone is organized and shows up. If you're interested, see one of the officers.
• HELMETS ARE MANDATORY ON ALL BIKE RIDES.
•ALL LIFTING CLASSES WITH NICK ARE CANCELED FOR THE WEEK OF 1/18/10.
Monday
- 8am Run (Joel and Brittany) AB
- 8am Stadium Run (Christina)
- Meet at Stadium
- 9am Lift (Nick)
- 3pm Swim (Joel)
- 7pm Washboard Abs (Ashley)
- 7:30pm Boot Camp (Christina and Ashley)
- Meet in group exercise room downstairs
Tuesday
- 8am Run (Joel) AB
- 7am Run group exercise class (Casey) C
- Easy Group Ride at the Winter Park YMCA: starts at 7:00 a.m. Carpool from the RWC parking lot, leaving at 6:30. (Justin) AB group recovery ride, C ride. (Call for carpool)
- 9am Plyometrics/ Strength Training Workout (Hugh) All Levels
- 2pm Brick (Joel) AB
- 7pm Swim (With swim club) ABC
- Meet at Blanchard park YMCA
Wednesday
- 8am Run (Joel and Brittany) AB
- 8am Stadium Run (Christina)
- Meet at Stadium
- 9am Lift (Nick)
- 3pm Swim (Joel)
- 6pm Ride (Justin) Orlando International Airport - A. Carpool at 5:15 - email Justin if interested
Thursday
- 8am Run (Joel) AB
- 9am Plyometrics/ Strength Training Workout (Hugh) All Levels
- 1015am Spin (Christina)
- Meet at Spin room at 10am
- 2pm Brick (Joel) AB
- 530pm Washboard Abs (Ashley)
- Meet at Group Exercise Room at 515pm
- 645pm Spin (Ashley)
- Meet at spin room at 630pm
- 7pm Swim (With Swim Club)
- Meet at Blanchard Park YMCA
Friday
- 8am Run (Joel and Brittany) AB
- 8:30am Ride (Justin and Joel) AB
- 9am Lift (Nick)
- 1015am Spin (Christina)
- Meet at spin room at 10am
11:30am Pilates (Casey)
Meet at group Ex Room- 3pm Swim (Joel)
- Meet at Oviedo Pool
Saturday
Check your email
Sunday
6:30 a.m.: Ride (A) - Justin. Ends at 10:00. Option for those who don't have time for Clermont. Meet at David's World Cycle in Casselberry
5pm Washboard Abs (Kristen C)
5:30pm Bootcamp (Kristen C)
These are the guidelines we have established to place yourself in a workout level:
Swim Levels
Men
A- Swim 1:00- 1:25 per 100 yards
B- Swim 1:25- 1:50 per 100 yards
C- Swim 1:50+ per 100 yards
FT- First Timer
Women
A- Swim 1:00- 1:35 per 100 yards
B- Swim 1:35- 2:00 per 100 yards
C- Swim 2:00+ per 100 yards
FT- First Timer
Cycling Levels
Men
A- Consistently hold 22mph+ & paceline skills
B- Consistently hold 19- 22mph
C- Consistently hold 17-19mph
FT- first timer
Women
A- Consistently hold 20mph+ & paceline skills
B- Consistently hold 17-19mph
C- Consistently hold 15-16mph
FT- first timer
Run Levels
Men
A- 5K: <20min or 10K: <41min
B- 5K: 20- 24min or 10K: 41- 48min
C- 5K: >24min or 10K: >48min
FT: First Timer
Women
A- 5K: <22 min or 10K: <45min
B- 5K: 22- 26min or 10K: 45- 51min
C- 5K: >26min or 10K: >51min
FT- First Timer
Overall Levels
Men
Elite: Olympic in < 2:15/ Sprint in <:55
Developmental: Olympic in 2:15- 2:40/ Sprint in :55- 1:15
Recreational: Completed a Tri
FT: First Timer
Women
Elite: Olympic in < 2:30/ Sprint in < 1:05
Developmental: Olympic in 2:35- 3:00/ Sprint in 1:05- 1:20
Recreational: Completed a tri
FT: First Timer
