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Training and traveling during the holidays!

With the holidays coming along, our travel for work or pleasure, can throw a bump in the road into the regular training plan that you have in place. Your training plan doesn’t have to come to a screeching halt just because you’re in a new location. There are tons of ways to continue your program […]

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Keep yourself lean with sleep!

If you are one of those Type A athletes that is always on the go and try to fit everything in one day. Then you are only taking 4-5 hours of sleep… however, you might realize that now matter how much you train you are packing a few pounds.  The Journal Sleep issued an article […]

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Week of December 5 – 11, 2016

Hello Team, We had an amazing time last night on Celebrating the 10th Annual Holiday Party! We collected so many toys and dropped it off at the Toys for Tots. This week we begin our Bike Focus week; therefore, please review this weeks training schedule: Monday 5:30 am Aquatic Center Duration: 1 hour Tuesday 5:00 am […]

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Happy Birthday this week!

Happy Birthday to the following athletes this week: Robert D Birch Ana Caminas

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Oh Mary! 18/15/12/9

8/2/2016 Warm up: 400 meter easy run 10 walk out push ups 10 ups and overs 10 high kick toe taps AMRAP – as many reps as possible  (6min) 10 knees to elbow 10 TRX rows jump squats Main set: 18/15/12/9 reps Thrusters Alternating lunges Hand release push ups ——- 100 meter sprint——- Repeat Core […]

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Friday – Taper swim

Enclosed you will find Fridays swim practice: Taper Swim – Ironman Boulder Warm up: 300 free – focus on distance per stroke 200 pull – paddles no buoy – focus on your finish 6 x 50 kick with fins as 25 build (65-85%) / 25 easy with 10 sec recovery 100 stroke easy – any […]

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Cycling Tips

Group Cycling Tips by Active.com Please review the following, keep these tips in mind the next time you go out to ride with a group. Be cautious of cars approaching from behind. The riders on the back have the responsibility of letting other riders know if cars are approaching. If there’s not enough room to […]

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This weeks birthdays

We like to wish the following persons a HAPPY BIRTHDAY ( week 22 ) May 23: Tom Leroy Ericksen Teaira deCiantis May 25: Shawn Tofte’s Simon Cosham May 27: Steve Beck May 28: Christopher Sagaert

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Rice Smoothie recipe

This Smoothie works best immediately after a bike ride. Add ice to give it a bit more thickness, or keep a pile of ripe banana in the freezer at all times and just add those to the blender with the other ingredients Ingredients: COOKED 1 1/4 cup cooked rice 1/4 cup yogurt 1/2 cup milk […]

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Tri Cruise 2016

Tri Cruise December 16-19 , 2016 TRI CRUISE 2016: IGNITE, ENERGIZE & ACHIEVE! Book Today – December 16 – 19, 2016! Join endurance athletes of all leveles as we set sail on a BAHAMIAN WEEKEND GETAWAY on board the Newly-Reimagined Majesty of the Seas®. 3 Nights and 4 Days of NON-STOP fitness and fun under the […]

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