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Labor Day Week – September 1 – 7, 2014

Good morning team – Happy Labor Day

I hope you all had a good weekend. I apologize for the delayed email. As the aquatic center is going to be closed due to Labor Day, we are doing a few changes on the schedule this week.

  • Monday – Optional Day Off or Swim DTWN at 5 am followed by a bike.
  • Tuesday – Bike Trainer / Run – Downtown YMCA at 5:00 
  • Wednesday – Swim – Aquatic Center at 5:30 am
  • Thursday – Run – Downtown YMCA at 5:00 am
  • Friday – Swim – Aquatic center at 5:30 am 
  •  – Bike – Advanced Cycle – 7:30 am – Recovery Ride
  • Saturday – Bike / Run – UCF Research Parkway – 7:00 am
  • Sunday – Run – Downtown YMCA at 6:00 am
Keep up the good work and I’ll see you in a few. 
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Weekend of August 30 – 31, 2014

Hello Team, 

 
Enclosed you will find the update for this weekend:
 
Saturday, August 30 , 2014
  • Group 1 – Time: 5:30 am
    • Location: Tri Peak Athlete, LLC
    • Destination: Kilarney Station – You must have light that are working. 
    • Duration: 4:30 – 5:00  hours
  • Group 2 – Time 7:00 am
    • Location: Kilarney station
    • Duration: 3 hours
Sunday, August 31, 2014
  • Duration: 90 – 2 Hours
  • Location: Downtown YMCA
 
Nutrition: Please bring appropriate nutrition for the following training days. Do not forget your salt tablets. 
 
Ironman Race Day Planning – Save the Date
To all of the Ironman athletes that are racing in the upcoming weeks, we will have a meeting to go over all the details and strategy for the races.
It wil be held on: Tuesday, September 10, 2014. Location: Tri Peak Athlete, LLC 
Athletes racing Ironman Cozumel and Florida
  • Kelli Saul
  • Jay strates
  • Jay Burrell
  • Rafael Oliver
  • Jose Lopez
  • Sean McEntee
  • William Morales
  • Kevin – Bickley
  • Ruben De Jesus
  • Karen – Tentative
  • Juan Velez
  • If I didn’t put your name, it is because we are meeting individually, 
 
Keep p up the good work and I’ll see you in the morning. 
 
 
Hector L Torres
Head Coach / Central Florida Tri Club
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Week of August 25 – 31, 2014

Congratulations - to all of the CFL Tri Club members that participated in the Courage to Tri race this past weekend.  We came in 1st at Division 2! Awesome job!

Using a Power Meter on a Hilly Course – Joel Friel

In a hilly, long course race, your focus must be on “smoothing” the course. The power on uphills must be restricted by gearing down and keeping your power output below your functional threshold power (FTP) (or even lower on longer climbs).  The typical newcomer to long distance racing pushes far to hard on hills, especially early int he race, and pays the price later as high fatigue sets in.
  • For short climbs of up to 5 min duration, athletes should consider an effort ceiling of 90 – 100 percent of FTP.
  • For longer climbs, consider an effort ceiling of 80 – 90 percent of FTP
  • For all climbs, it is very important to “save some watts” for cresting the apex of the climb. Novices tent to have their highs twatts at the base of a climb. The intelligent athlete will have his or her highest watts over the top of a climb and accelerate down the backside. Experienced power users know that higher lactate levels can be cleared during the descent and after the rider has returned to cruising speed.
  • On the downhill side, stop pedaling and coast in the aero position when your pedaling cadence becomes so high tat you begin to breathe more heavily. If in doubt, coast the downhills so long as your speed is well above your average for the race.  – Going Long 2nd Edition, 2009, Pg 158. 
Weekly Schedule: August 17 – 24, 2014
Enclosed you will find the schedule for this week. Keep in mind you have the following countdown of your races:

  • Ironman Chattanooga
  • Augusta 70.3 – September, 2014
  • Miami 70.3 – October 2014
  • Ironman Hawaii – October 11, 2014
  • Ironman Florida – November 1, 2014
  • Rev 3 – November 9, 2014
  • Ironman Cozumel – November 30, 2014
Schedule
  • Monday – 5:30 am – Aquatic Center – Swim
  • Tuesday – 5:00 am – Downtown YMCA – Bike Trainer / Run
  • Wednesday – 5:30 am – Aquatic Center – Swim
  • Thursday – 5:00 am – Downtown YMCA - Bike Trainer / Run
  • Friday
    • 5:30 am – Aquatic Center – Swim
    • 7:30 am – Advanced Cycle – Easy / Endurance Ride led by Advanced Cycle.
  • Saturday
    - Tri Peak Athlete, LLC – 5:30 am – Towards Clermont and must have lights – 4 hour – 5 hours
    - Kilarney Station – 7:00 am – 3 hour ride
  • Sunday – 6:00 am – Downtown YMCA
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August 16 – 17, 2014

Hello Team,

Enclosed you will find the breakdown for this weekend:

Saturday, August 16, 2014
Time: 6:30 am
Location: UCF Research Parkway
Sport: Bike / Run –  Brick
Breakdown:
    You will start off with a two mile run
         – Olympic Distance – 3 Rounds
            – Bike: 30 min bike as (10 min at Zone 1 / 10 min Tempo / 5 min threshold / 5 min easy
            – Run –  2 mile run as 1/2 mile easy / 1 mile tempo / 1/2 easy
        – Half – 4 rounds
        – Full – 5 rounds

Sunday, August 17, 2014
Time: 6:00 am
Sport: Run
Location: Downtown YMCA
Breakdown:
        – Olympic – 8 – 10 miles
        – Half – 12 – 14
        – Full – 14 – 16 miles (this is a long one. )

Make sure you bring appropriate nutrition and a great attitude. You won’t have anything extra to do. We want to focus on the run especially off the bike and on Sunday’.

Keep up the good work and I miss you guys so much!

Hector L Torres
Head Coach / Central Florida Tri Club

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August 9 – 10, 2014

Hello Team, 

 
I hope you are all doing well. I just arrived to Cleveland and the weather is AMAZING! Enclosed you will find the breakdown for the weekend and a few changes, I want to also take the opportunity to recognize everyone’s hard work and commitment for success. At times we register for a race to set a Personal Best… however, it is something we have never done before. You might not be able to do it at right this moment, but with enough training you will.  Therefore, don’t loose your focus!
 
Enclosed you will find the breakdown and changes for this weekend: 
 
Saturday, August 9, 2014
Time: 6:30 am
Location: UCF Research Parkway
Duration:
  • Olympic Distance – 3 hours
  • Half Ironman – 4 hours
  • Full – 5 hours
    • Keep in mind you will all have a 30 min run off the bike. 
 
Sunday, August 10, 2014
Time: 6:00 am
Location: Downtown YMCA
Duration: 
  • Olympic Distance – 90 min 
  • Half Ironman – 2 hours
  • Full – 2:15 hours
    • Keep in mind you will all have a 90 min bike later in the day!
 
The assistant coaches will have the breakdown. Please practice with your nutrition and electrolyte intake!
 
Thanks,
Hector L Torres
Head Coach / Central Florida Tri Club

 

 

Weekend of August 2 – 3

Hello Team,

I hope you are all doing well. I am in Cincinnati, OH with the Coopers and Ortiz Family. Luis and Chester will be competing at Youth/Junior Nationals. Make sure you send them good vibes.For those who were at swim practice this morning, I will like for you to review the following swim videos for Monday’s practice.  

Videos:

Feel free to contact me to elaborate on freestyle technique.
Issues:
1.       No Crossover
2.       Hydrodynamic streamlining
3.       Power Stroke Efficiency
4.       = dropped time
 
New video demonstrates proper position of forward freestyle arm  http://vimeo.com/36347420
The hand is 4-6 inches under the water surface directly in front of the shoulder – with no crossover. Other videos:

  • http://vimeo.com/27623517
  • http://vimeo.com/7735706
  • http://www.metatube.com/en/videos/14847/Beijing-2008-Swimming-Men-4×100-Freestyle-Relay-Gold-Medal/
  • http://vimeo.com/36347420

    Enclosed you will find the breakdown for this weekend:

    Saturday – August 2, 2014
    Location: Kilarney Station, Clermont, FL
    Time: 6:30 am
    Duration:  3 hours
    Note:
         Warm up: 10 min easy spin
        Include: 5 x 1 min accelerators with 2 min easy spin
        Main Set:
            – Half Ironman Augusta or Olympic – 50 – 60 miles
            – Ironman Cozumel – 4.5 hours – 80 – 90 miles
            – Ironman Florida or Hawaii – 5 hours / 90 – 100 miles
            Please practice with your nutrition and electrolytes. It is very hot outside. I understand it is recovery week; therefore, it is important you follow the prescribed training.
        Cool Down:  20 min easy run

    Sunday – August 3, 2014
    Location: Downtown yMCA
    Time: 6:00 am
    Duration: 90 – 115
    Note:
        Warm up: 10 min easy jog
        Include: 5 x 15 sec pick ups with 45 sec jog
        Main set:
            – Half Ironman Augusta  or Olympic; 10 –  12
            – Ironman Cozumel – 14 – 16
             – Ironman Florida or Hawaii – 16 – 18 miles
            Please practice with your nutrition and electrolytes. It is very hot outside. I understand it is recovery week; therefore, it is important you follow the prescribed training.

    You will have specifics for these workouts, please follow it.

    Keep up the good work and I’ll see you Monday Morning.

    Hector L Torres
    Head Coach / Central Florida Tri Club

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Week of July 28 – August 3, 2014

Hello Athletes, 

I hope you are all doing well when you receive this email.  Enclosed you will find the breakdown for this week and several articles that I will like for you to review prior to training.

 

Hydration

 

As you are well aware, the heat is cranking up and it won’t get cooler for a while. Therefore, it is very important to be on check our hydration. Many athletes make the common mistake on waiting till they are thirsty to start hydrating. That is a big mistake. When you are thirsty, that is a precursor that you are already dehydrated. Moreover, you need to weigh yourself prior to your long runs or bike rides so you can review what is your weight loss due to your sweat rate. If you lost 1 pound after a long run. That means, you need to hydrate 150% of what you have lost. In english now, as you lost 1 lbs of water that is equal, 16 oz, you will need to hydrate 24 oz. Now, many athletes will think that they just need to drink 24 oz of water…… wrong! You need to take in electrolytes as well. Take a nun tablet or a Gu brew after your bikes and runs so you can recover faster.

 

Congratulations to

 

  • Chester Cooper
  • Luis Ortiz
  • Michelle Hill
  • Michael Hill
  • Jeff Hill

 

Club Championship

 

The club championship is going to be held on August 23, 2014 in Clearwater, FL. You register at: https://www.racersignup.com/courage-to-tri/register/  Your participation is required, so we can showcase what the CFL Tri Club is made of…. we are a force in which we shall not be reckoned with. Therefore, please sign up.

 

Week Schedule

 

  • Monday
    • 5:30 am – Aquatic Center – Swim
  • Tuesday 
    • 5:00 am – Downtown YMCA – Bike Trainer / Run
  • Wednesday 
    • 5:30 am – Aquatic Center
  • Thursday 
    • 5:00 am – Downtown YMCA – Run
    • 6:30 pm – Lee Vista and 436
  • Friday 
    • 5:30 am – Aquatic Center – Swim
    • 7:30 am – Advanced Cycle – Bike Ride
  • Saturday
    • 6:30 am – Kilarney Station
      • Duration: 3 hours followed by a 20 min run
  • Sunday
    • 6:00 am – Downtown YMCA – Run

 

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Week of July 21 – 27, 2014

Congratulations! 

I am very proud to announce the following athletes for their great performance this weekend:

  • Kellee Colvard   
  • Jennifer Hogan
  • Jose Lopez

I am very proud of all of you! Keep up the good work… the hard work has paid of!  

 

Run to Glory

It can be tough to stay motivated – especially when you’re tired or the weather sucks.  However, what makes us stronger is pushing through pain and accepting the challenge.   

Therefore, try and follow the run workouts provided that I provide. It will make you get stronger and faster.   

Schedule
  • Monday – 5:30 am – Aquatic Center – Swim
  • Tuesday – 5:00 am – Downtown YMCA – Bike Trainer / Run 
  • Wednesday – 5:30 am – Aquatic Center – Swim and Run
  • Thursday – 5:00 am – Downtown YMCA - Run
    • 6:30 pm – Airport Ride 
  • Friday
    -  
    • 5:30 am – Aquatic Center – Swim
    • 7:30 am – Advanced Cycle – Easy / Endurance Ride led by Advanced Cycle.  
  • Saturday
    - 6:30 am- UCF Research Parkway 
    • Duration: 2 – 4 hours  
      • 30 min run after bike
         
  • Sunday – 6:00 am – Downtown YMCA – Run

Read more for the rest of the schedule
 
Advance Cycle  – Racing Wheels
 
Professional riders use them all the time while many manufacturers claim that you will benefit from significant time and power savings, but does that mean a carbon wheelset is good value for money?

The carbon wheelset, the ultimate upgrade that promises to deliver the same kind of boost to a rider’s power and performance as nitrous can deliver to a car. Such benefits come at a significant cost, yet this end of the market has grown too.

Therefore, stop by Advanced Cycles and see the race wheels that are available.

 

Address: 6651 S Semoran Blvd #104, Orlando, FL 32822

Phone:(407) 704-7808

Hours: Open today · 10:00 am – 6:00 pm

 

 

Weekend Update July 17 – 20, 2014

Hi Team,

As you are aware tomorrow morning it is going to be raining. Therefore, I am updating the week schedule. Please review:
Thursday 
 5:00 am
Location: Downtown YMCA
Sport: Bike Trainer / Run
Duration: 2 hours
Friday – 
5:30 am
Location: Aquatic Center
Sport: Swim
Duration: 90 min
7:30 am
Location: Advance Cycle
Sport: Group Ride – Easy / Moderate
Duration: 40 miles
Saturday
6:30 am
Location: Kilarney Station – Clermont, FL
Sport: Bike / Run
Duration: 2 – 4 hours
Sunday
6:00 am
Location: Downtown YMCA
Sport:  Run
Duration: 1hour 40 minutes
Thanks and Ill see you in the morning,

 

 


Hector L Torres

Head Coach / Central Florida Tri Club

 

 

Succeed!

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