Brief Summary of Last Week

Summary of last weeks training.

Monday: PAL practice at Windy Hill Middle School. Running intervals and bike spin.

Tuesday: Lake Buena Vista Club practice. Thunder storm rolled in so we got rained out.

Wednesday: Team Hendryx running program over at Blue Jacket Park. We had our participants do timed intervals and everyone did a good job.

Thursday: No coaching practices so I was able to get some good training in on this day.

Friday: I ended up swimming in the lake with Kevin Johnson on for an hour. Then I rode with him while he was doing his bike intervals.

Saturday: Bill and I were at PAL practice. The PAL kids had a swim workout, then we had them run some with some hill work. After practice, I decided to go for my run but I noticed that my right foot was hurting pretty bad. I then realized that I had strain some tendons while at PAL practice. I won't go into the details of how I hurt the foot. Well I ended up running anyways and did a lap around the lake at 10:45 a.m and it was already hot. After showering and getting some food in my stomach I noticed that I couldn't walk on my right foot. Well when Rene' came home from taking her 3rd class of Kinesiotaping she used some of that magic tape on my foot and I was able to walk around. For more information on this tape check out Rene's blog @ http://www.renemayerfl.blogspot.com/

Sunday: Steve, Rene' and I went out for a 60 mile bike ride. After an hour into the ride we were all dripping wet from the heat and humidity. The last 1 mile we did get caught in a rain storm which cool things off for 5 minutes then the sun came out just in time for me to jump off the bike and run 5 miles.


Any interest in doing some open water swimming e-mail me @ sean_hendryx@hotmail.com

Good Weekend

Good weekend for Team Hendryx athletes.


*Dan competed in his first duathlon and was 9th overall and 2nd in his age group.

*Three of the PAL kids competed in a kids tri and were top finishers overall.


Also this weekend several Team Hendryx athletes that are training for Ironman Florida went out for their first 80 mile bike ride. They decided to leave at 5 a.m because it was going to be a hot day. When I got up and met them at 6:00 a.m it was already 83 degrees. Now you can only imagine how hot it was going to get by 10:00. Everyone did well on their ride but because of the heat and the amount of fluid loss several were getting a little dehydrated.


On another note, Team Hendryx friend Kevin Konczak founder of Gemini Multisport finished 3rd place in his age group at Ironman Coeur d'Alene.

Don't forget to drink, drink and drink. Stay hydrated!!

Off for the Summer

Well it is nice to have summers off. We have lots to catch up, like doing a major cleaning in the house and repainting our porches. Also, I will try and actually get in a routine of doing some consistent training for a couple of months before I have to head back to work.

Team Hendryx is doing well. We have some really good groups this season and we look forward to seeing everyone reach their goals. Also, the PAL kids are doing really good. I have been waiting for some of the parents to send some pictures of the race that they competed in a week ago before I put of their results. Well I might go ahead and post the results and then I can apply pictures later.

It was a hot one yesterday. I woke up and headed out for my solo ride of 60 miles and when I finished I felt like I had just gotten out of the pool.

Until the next post, "Don't forget to drink plenty of fluids and be safe."

PAL OMNIUM CYCLE RACE INFORMATION

Lodging: Mission Inn
800-874-9053 (Special rate)

REGISTRATION
Online @ www.bikereg.com
Mail in: Lake County PAL
233 Hidden View Dr.
Groveland, FL 34736

Must pre-register for TT; no on-site
registration. On-site registration
available at Crit. and Road Race
sites.

Timing to be done using AMB
chips—free rental for Juniors onlywith
security deposit.

Must have USA Cycling License or
purchase one day $10

LCSO PAL Medals to all riders
Prizes to top 5 Juniors in each category
valued at $1500
Omnium Awards top 3 each adult
category
LAJRS medals to top 3 (male & female
each category)
Late fee of $5 per day applies to all
adult categories on site.


LAJRS & FPS Event
www.lakecountypal.com
thomas.brown@lcso.org
Tom (352) 536-5840
Time Distance Fee Prizes



Aug 1st Saturday Criterium 8am-3pm
Location: Venezia, SR19, Howey-In-The-Hills
Jun 10-14 8am 15 mins $10 Medals
Jun 15-18 8:20 20 mins $10 Medals
Mas 55+ 9:00 30 mins $30 $100/4
Mas 45+ 9:35 40 mins $30 $100/4
Mas 35+ 10:15 40 mins $30 $100/4
Wom 1-3 / Wom 4 11:00 40 mins $30 $200/5- $100/4
Pro 1-2 / Cat 3 11:45 70 mins $35 $600/8- $200/5
Cat 4 1:10 40 mins $30 $100/4
Cat 5 2:00 30 mins $30 Medals


Aug 1st Saturday Time Trial 5:00pm-7pm 7 mile Rolling TT
Location: Dewey Robbins Road
All categories: First rider at 5:30pm same order as the Criterium
TT entry fee is $20 for all cats (Juniors $10)
Prizes: Pro 1-2 -$200/5 all others $50/3- Juniors Prizes



Aug 2nd Sunday Road Race 8am
Location: Howey Cross Road: (each lap is 4.3 miles long; 200 ft climb)
Mas 45+ / Mas 55+ 8:00 30.1 mls $30 $100/ 4 each
Mas 35+ 9:30 34.4 mls $30 $100/4
Wom 1-3 / Wom 4 9:35 30.1mls $30 $200/5—$100/4
Juniors 15-18 11:15 21.1 mls $10 Prizes
Juniors 10-14 11:20 12.9 mls $10 Prizes
Cat 4 12:00 34.4 mls $30 $100/4
Cat 5 12:05 30.1 mls $30 Medals
Pro 1-2 / Cat 3 1:30 64.5 mls $35 $600/8 - $200/5

South Lake Bikes Skill Camp Info.

Women’s Cycling Skills Camp
Dates: June 12th & 13th
July 10th & 11th
What: One day Skills Camp
How Much: $100.00
E-Mail Inquiries: Sales@southlakebicycles.com
Phone: (352) 394-3848
Contact: Mark Marshall

Limited to 15 people per-weekend
This course is designed for all levels of Cyclist’s and Triathlete’s. It’s designed to make you a more skilled rider and to help you prepare for the unexpected. This course will take a deep look into how to control your bike as well as feeling more relaxed when you ride your bike. Whether you’re a beginner or an advanced rider, there is something for you to learn.

Cycling skills Covered
Balance, Turning, Cornering, Pace line skills

Bicycling Fitting available Friday, by appointment only. $125.00
www.Southlakebicycles.com
South Lake Bicycles
121 W. Washington Street
Minneola, Fl. 34755
Coach Mark Marshall
Certified Coach by
United Cycling Federation & United States Triathlon Association
Slow Twitch Fit Certified

Schedule
Friday 6:00 PM - Where: South Lake Bicycles
Bicycle repair meet the Coaches
17 Thing you should know before you ride

Saturday 8:30 AM - Where: Lake Louisa State Park
8:30 to 12:30 - Balance, Stop-And-Go drills, turning drills
2:00 to 4:30 - Cornering, Ridding in a Pace line Q&A

Team Hendryx Athletes race well this weekend

Lots going on this weekend for Team Hendryx athletes.

Saturday:
Coach Bill was in the Keys doing the Keys 50 miler and he took 3rd overall and PR'd by over an hour. Awesome job.

Sunday:
PAL kids raced in the State Crit over in Lakeland and they all raced will with several placing in the top 3.

Gary Jones raced in the Florida 70.3.

Oh and our very own Kevin Johnson turned 50.

Good Weekend for Team Hendryx

This weekend we had several of our athletes racing in either a 12k road race or a marathon. All athletes had a great race. One of our athletes that ran in the Flying Pig Marathon. His name is Dr. Louis Allen and he PR'd by 15 minutes.

I want to send a big thank you to Elliot and his mother for their kindness for letting us swim in their lake and keeping an eye on us.

Also, our first running session of the year came to an end. So we decided to have our last group training at Harmoni Market in College Park to do a short run and have brunch. You can't go wrong with good food and good company. We look forward to seeing everyone in a few weeks when we start our second running session up. Until then be safe.