May 28 – 31, 2015

Countdown to races!

Congratulations!
  • Austin National Championship
    • Giovanni Cabrrera
  • Crystal River Sprint
    • Luis Ortiz Jr – 1st Overall
    • Chester Cooper – 1st Age Group

Identify your limiters and strengths!

If you are interested in going to Six Gap, please let me know ASAP so we can make the arrangements necessary.

This week we will be working on your limiters. Therefore, please bring your heart rate monitor to practice. 

Calendar 

Enclosed you will find the breakdown for this weekend:

Thursday Friday Saturday Sunday
Time 5 am 5:30 am 6:30 am 6:30 am
Location Dtwn Aquatic Center UCF Research

Parkway

DTWN
Sport Run Swim Bike / Run Run
Note Speed Speed Muscular Endurance Tempo

Sponsors

Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project.

2nd Earthquake Hits Nepal – Save The Children – Please Help

http://www.savethechildren.org/faf/donorReg/donorPledge.asp?ievent=1110796&supid=380297847

Hi everyone,

As you are aware, I am racing Ironman Texas in 5 days. I am really looking forward to it. However, if you weren’t aware, The unthinkable has happened – a second major earthquake, this one estimated to be magnitude 7.1, struck Nepal early this morning. Devastated communities, still reeling from the April 25 quake, have suffered additional death and injuries, damage and destruction, making an already-desperate situation much worse.

I am raising fund for the Save the children foundation, your help is required. Please donate at least $20 – 100 to help these children in need. Many children and families are now so traumatized they are afraid to enter buildings and are sleeping outside. This is especially worrying given that the monsoon season is due to start this month, which will put the health of babies and children at further risk.

Save the Children is distributing desperately needed plastic sheets for shelter, as well as hygiene supplies and water purification tablets and household kits – all of which will become increasingly critical once the rains begin. Please help.

Thanks,

Hector L Torres

May 11 – 17, 2015

Countdown to races!

Congratulations!
  • Gulf Coast Triathlon
    • Jay Strates
    • Pat Smith – 1st Place
    • Leslie Wolcott
    • Steve Dickson
  • Iron Girl
    • Judy Hill – 1st Place

Identify your limiters and strengths!

What are your limits? Does your race pacing strategy result in your fastest overall time? Very few people are able to optimally pace during  a triathlon. What about your strengths? Once you have done a personal analysis, it’s time for the tough part. You need to work specifically on your limiters while doing the minimum to maintain your strengths. However, many people who have practiced individual sports in the past, may be thinking, “But if I don’t run, bike, or swim five times a week, then I will lose my edge.” Rest assured that you will maintain your sport-specific strengths and become a better triathlete if you work on your limiters.

This week we will be working on your limiters. Therefore, please bring your heart rate monitor to practice. 

Week of April 27 – May 3, 2015

Congratulations to all of the athletes who raced at St. Anthony’s.

  • Sprint Distance
    • Luis Ortiz
    • Giovanni Cabrerra
    • Carlos Melendez
    • Marco Cortez
    • Jennifer Hogan
    • Ana Howard
    • Kris Jamtass
    • Angel Lopez
    • Dawn Clark
  • Olympic Distance
    • Linda Romer
    • Dan Samatuski
    • Michael Melton
    • Kyle Coon
    • Hector Torres
    • Michelle Hill
    • Michael Hill
    • Nima Khosravani
    • Jose Lopez
    • Ana Caminas

I am very proud of all of you.

Enclosed you will find the breakdown for this weekend:

Friday Saturday Sunday
Time 5:30 am 7:30 am 6:30 am
Duration 75 min 3 hours 90 min
Location Aquatic Center Lucky’s Lake Swim – Brick Downtown YMCA
Note: Swim/Run Swim / Bike / Run Run

Sponsors

Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project.

Save The Children – Nepal

Please Help and Donate!

Save The Children – Nepal Relief

http://www.savethechildren.org/faf/donorReg/donorPledge.asp?ievent=1110796&supid=380297847

Hour by hour, Save the Children’s relief in earthquake-shattered Nepal grows stronger. But every hour also brings news of children in desperate need as rescue workers and our staff reach battered villages and communities.
Today, our teams distributed tarps that families will use to shelter themselves from the weather. Families with babies received toddler clothing, socks, hats, and blankets to keep these precious children warm. We are rushing other supplies to the scene from inside and outside Nepal. And our international relief experts are enroute to help our local staff scale up these efforts to meet the tremendous needs.

You’ve likely seen the terrible photos of the damage. Imagine being a child whose family has lost their home…trying to understand what’s happened and what tomorrow will bring.

Tomorrow may bring a Save the Children team with lifesaving relief and support that allows children to feel safe and secure again…your gift will help make this possible for girls and boys who wait for someone to care.

I know you do care. And that’s why I’m hoping you’ll join so many of our friends, sponsors and other donors who’ve made a gift to our earthquake relief.

Week of April 13 – 19, 2015

Countdown to races!

Swim – Use the HIPS – Lava Magazine

Properly rotating your pelvis is arguably the biomechanics factor most critical to success. Stabilizing and rotating through the core and spine creates initial momentum and puts the upper extremities in a position of mechanical advantage, allowing, for greater overall force output and efficiency form the movement. Swimming is not much different from baseball and golf in this way: in a ll of these sports, pelvic rotation initiates spinal rotation, followed by upper extremity action.

Please review this swim video for Wednesday’s swim drill:  https://youtu.be/KzfI8hZgdzE

Jono Van Hazel: https://youtu.be/s3HhNlysFDs

Week Schedule

Mon Tue Wed Thu Fri Sat Sun
Time: 5:30 am 5:00 am 5:30 am 5:00 am 5:30 am 7:00 am OFF
Location: Aquatic Center DTWN YMCA Aquatic Center DTWN YMCA Aquatic Center Lake Minneola Brick
Sport
Swim
Bike/Run Swim Run Swim Bike/Run
Duration: 90 min 2 hours 90 min 90 min 90 min  2.5 bike followed by 90 min run

Save the Children

Hi guys!

I need 200 of my friends to donate at least $20 dollars to the foundation on my behalf. I need to meet my quota. So, don’t go out drinking this weekend and put up $20 dollars for the children.

This time around I need your help. As you all are aware we train for a cause and work hard at it. This time around I am doing it for the Children… literally.

So, I’m racing in this year’s IRONMAN in Woodlands, TX! By participating in this event, you already know that I am a serious athlete, because i have done 18 of them.

If you help me reach my fundraising goal, together we will help Save the Children provide life-saving, life-nurturing programs to children all over the world, including right here in the United States!
I need your help to reach my fundraising goal!

$100 can help stock a library for schools in the U.S.
$150 can help provide 3 goats to families in need.
$200 can help provide ready-to-use food to help save malnourished children.
$300 can help provide healthcare essentials to a school clinic serving hundreds of children in 35 schools.

Please support my participation in the 2015 Ironman Texas benefiting save the Children. I have made a commitment to raise at least $5,000, and I need your help to get there.

By clicking on the link below, you can visit my personal fundraising page to make your donation. Please click “Give Now” when you visit my page. If you prefer, you can mail your donation directly to me. Or copy paste: http://www.savethechildren.org/faf/donorReg/donorPledge.asp?ievent=1110796&supid=380297847#sthash.Oe6p6Md7.dpuf 

Thanks!

Hector L Torres

USAT Elite Coach, USAC Lv 2, USAS , USAW, and USATF & MS

Week of April 6 – 12, 2015

30 minute window – Triathele.com

Why gobbling down a simple snack within a half-hour of a hard workout is crucial to getting your money’s worth from hard training. Refuel during the post-workout recovery window to supercharge your next session.

It’s easy to do-drive to meet a group for a hard workout, spend several minutes chatting afterward, then by the time you make it home to choke down a protein shake, you’ve already missed your chance for optimal refueling. The first few minutes after a workout are critical for replenishing your glycogen stores and repairing your muscles-missing out could hurt the quality of your next workout.

Week Schedule

Mon Tue Wed Thu Fri Sat Sun
Time: 5:30 am 5:00 am 5:30 am 5:00 am 5:30 am 7:30 am 6:30 am
Location: Aquatic Center DTWN YMCA Aquatic Center DTWN YMCA Aquatic Center UCF Research Pkwy DTWN
Sport
Swim
Bike/Run Swim Run Swim Bike/Run Run
Duration: 90 min 2 hours 90 min 90 min 90 min  3- 4 hours 90 min

Easter Weekend Update – April 4 – 5, 2015

Hello Team,

Enclosed you will find the update for this weekend:
Saturday, April 4, 2015
Option A:
  • Time:  6:00 am
  • Location: Tri peak Athlete – 617 Virginia Dr. Orlando, FL 32803
  • Duration: 4:30 hours
  • Note: We will meet the group at Research Parkway at 7:30 am
    • Gps address:  12501–12599 Research Pkwy, Orlando Florida 32826
Option B:
  • Time:  7:30 am
  • Location: UCF Research Parkway – 12501–12599 Research Pkwy, Orlando Florida 32826
  • Duration: 2:30 – 3:30 hours
  • Note: Please bring appropriate nutrition and hydration
Sunday, April 5, 2015 – Easter Day OFF or

Sunrise Easter Service – 7:11 am

6645 LAKE CANE DRIVE, Orlando, FL 32803

Easter Sunrise Service 7:10 am. Get there early
Easter Swim at 7:45 am
Pancake Breakfast 7:45 to 10:45 am.

FOR THE BREAKFAST, we’ll have PANCAKES, EGGS, Bacon, Sausage, JUICES, assorted fresh fruit, coffee and sweet rolls and bagels.
******************************************************************
HELP NEEDED
WE NEED VOLUNTEIRS TO HELP WITH PARKING, SERVING, CLEANUP, AND MORE AT THE EVENT

HELP NEEDED AT 6:15 AM Saturday, April 5 TO SET UP TABLES AND CHAIRS for the pancake breakfast.

····················································
SWIMMERS
If you signed a waiver any time in the past, you do not have to sign another one. We will have the buoys out, so swim to the left of the buoys to prevent head on collisions.

TODAY’S Water 75°
Air Temperature NEAR 70°
Hot Tub WORKING

Hector L Torres
Head Coach / Central Florida Tri Club

April 1 – 5, 2015

Countdown to races!

  • St. Anthony’s – 3 weeks
  • Heartland Triathlon – Sebring, FL – Youth Championship – June 20 – 21, 2015
  • Huntington’s Disease Triathlon – Club Championship – July 26, 2015

April 1 – April Fools Day

It is that time of the year in which everyone is going to be pranking each other. Therefore, be cautious of today at work and your training…. you don’t know what your friends have in mind.

Congratulations

Congratulations to all of the athletes who raced this weekend:

  • Judy Hill – 2nd place
  • Sincy Curl
  • Paul Ladzgins
  • Kelli Saul

Allergy Season

Don’t let pollen and mold keep you from training this spring.

At last-the warm days of spring! Time to put the bike trainer back in the attic, hit the open trails, and…sneeze.

For those with seasonal allergies, early-season training can be a challenge. Seasonal triggers like mold and pollen can create a host of symptoms: inflammation in the airways, runny nose, itchy throat, coughing and shortness of breath. Exercise adds to the stress placed on the airways, says Dr. Mark Millard, a pulmonologist at Baylor University Medical Center at Dallas and the Medical Director of the Martha Foster Lung Care Center.

Read more at http://triathlon.competitor.com/2014/02/training/outsmart-your-seasonal-allergies_94180#kMjg2Gywe4klCZUU.99

Schedule

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Time:

5:30 am

5:00 am

5:30 am

5:00 am

5:30 am

7:30 am

Easter

Location:

Aquatic Center

Downtown YMCA

Aquatic Center

Downtown YMCA

Aquatic Center

UCF Research Parkway

Sport

Swim

Bike/Run

Swim

Run

Swim

Bike/Run

Duration:

90 min

2 hours

90 min

90 min

90 min

2 – 3 hours

Week of March 2 – 8, 2015

Countdown to races!

  • IM 70.3 Puerto Rico – 1 weeks
  • Clermont – 3 weeks
  • St. Anthony’s – 8 weeks

Coconut oil – Have you heard!
Don’t forget about the healthy fats… Consumption of a high fat meal before exercise has been shown to alter substrate supply before exercise has been shown to alter substrate supply before exercise and leads to increased free fatty acid (FFA) levels in the blood, which could then increase lipid. metabolism during exercise and either preserve some of your limited glycogen stores or at least attenuate the normal rate glycogen depletion.

What type of fat is best? The answer is simple: medium-chain tryglicerides (MCT’s) These fats bypass the long four-to six hour digestion time of many other fats, and are instead readily available as a form of usable energy. Most athletes can tolerate 100 – 150 calories of MCTs without gastric distress, and the easiest way to get thes is via coconut milk, coconut oil or MCT oil.

Please note that the study referenced above involved eating the pre-workout meal 4 hours prior. In addition to the meal recommendations earlier, if you’r competing in a long race especially an Ironman or ultra-endurance event, then consider including 3 – 6 ounces of full-fat coconut milk, a heaping tablespoon of coconut oil or a level tablespoon of MCT oil with your preface meal.

Training Peaks account: 
Training Schedule
Mon Tue Wed Thu Fri Sat Sun
Time: 5:30 am 5:00 am 5:30 am 5:00 am 5:30 am 7:30 am 6:30 AM
Location: Aquatic Center Downtown YMCA Aquatic Center Downtown YMCA Aquatic Center Lee Vista/ 436 Dtwn YMCA
Sport Swim Bike/Run Swim Run Swim Bike/Run Run
Duration: 90 min 2 hours 90 min 2 hours 90 min 2 – 3 hours 8 miles

Succeed!

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