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: 

https://home.trainingpeaks.com/attachtocoach?sharedKey=4QZPBMXE3VYL6

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

Week of February 25 – March 1, 2015

Countdown to races! IM 70.3 Puerto Rico – 2 weeks Clermont – 4 weeks  St. Anthony’s – 9 weeks Chocolate Lovers… Dark Chocolate! You’ve probably heard that dark chocolate is good for you’ its made from cocoa beans, which contain antioxidant flavonoids that fight inflammation and boost heart health. Cocoa powder and cacao nibs, which also originate from cocoa beans, offer the same nutritional benefits. Choose dark chocolate at least 60% cocoa, and stick with unsweetened cocoa powder and cocoa nibs. Training Peaks account: https://home.trainingpeaks.com/attachtocoach?sharedKey=4QZPBMXE3VYL6 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 Lake Minneola, Clermont CLAY ROAD Sport Swim Bike/Run Swim Run Swim Bike/Run Run Duration: 90 min 2 hours 90 min 2 hours 90 min 2 – 3 hours 10 miles

Uniforms & Tri Gear   Do you have a Tri Club shirt and uniform… if not… it is about time you get one.   All items are sold on a first come first served basis.   We order in in bulk, so once a size is sold out, it will not be available until the next time we have enough need to place another order.   If you wish to place an order, please send an e-mail to anac@centralfloridatriclub.com and specify the following for each item ordered: Item description Male or Female Size (if unsure, state “or () size”)   All orders are COD – by check or PayPal. (If you still have unused “CFL Bucks” from registration this year, it will be deducted from the amount due.)   Orders placed by Sunday evening will normally be delivered at Tuesday’s bike trainer session, unless alternate plans are made.

Schedule your Bike Fitting – Today!   What are the benefits of a proper bike fit? A proper bike fit is essential for injury prevention and maximized efficiency.  An optimal position on the bike will allow for greater comfort and enjoyment while riding.  All bodies are different and your position on the bike should reflect your biomechanics.   Who can benefit from a bike fit?  Generally, if you are serious enough to clip into a bike, you will benefit from a bike fit.  Whether you are a professional or recreational rider, getting the proper bike fit is an effective yet economical way to improve performance.   How long does a Bike fitting take?  An average fit with fitting lasts 90 minutes.  However, if you have major adjustments or component changes, the fit may be longer.   Schedule your bike fitting today at:   http://www.tripeakathlete.com or via phone:  321-443-0073

February 9 – 15, 2015

Countdown to races!

• IM 70.3 Puerto Rico – 4 weeks
• Clermont – 6 weeks 
• St. Anthony’s – 11 weeks

All about that base!

Lay the groundwork now to perform stronger all year.

Whether yo are hoping to get a better time goal, reduce a few pounds, or simply increase you bike FTP… you’ll benefit from focusing on the first couple of months on building your base.

all athletes must build mileage gradually, never exceeding 10% increases from week to week and should vary the length of their training. Therefore, it is important for you to keep record if your training. If you haven’t already, please create your training peaks account at:

https://home.trainingpeaks.com/attachtocoach?sharedKey=4QZPBMXE3VYL6

Cross training is key to your development and success. As triathletes, we have the convenience in cross training with swimming, biking and running. However, strength training is key to your success. Next week’s article we will be over strength training.

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	OFF
Location:	Aquatic Center	Downtown YMCA	Aquatic Center	Downtown YMCA	Aquatic Center	TBA
Sport	Swim	Bike/Run	Swim	Run	Swim	Bike/Trainer
Duration:	90 min	2 hours	90 min	2 hours	90 min	2  hours

Breakfast of the day

Green Eggs and Ham

• Savory oatmeal makes a great lunch or dinner. Lean ham and eggs pack protein to satisfy your hunger, while spinach contains nitrates that improve muscle functioning during exercise.
  • Stir int he pot
    • 1/2 cup low sodium chick or vegetable broth
  • 3 cups baby spinach
  • 1/3 cup grated parmesan cheese
  • 1/3 cup chopped oil packed sun dried tomatoes
  • 1/4 teaspoon ground petter
• Top each serving with
  • 1 ounce black forest ham, chopped
  • 1 fried egg
  • 1 teaspoon chopped chives
  • dash of hot sauce

Weekend of February 7 – 8, 2015

Endurance Fuel!

No matter what level, we all need to do one thing: Hydrate

Water helps to replenish, energize and restore your body. Especially when you sweat. Permanence and achievement matter. And science proves that the property hydrated athlete will outperform the others. That why it is key for you to keep your hydration on target during training. You need to keep yourself hydrated with a blend of electrolytes, carbohydrates and BCAA’s. If you do so, it will optimize osmosis, reduces gut distress, sustain power and improve recovery. Now that you get the point, and what hydrate means, lets start outperforming others.

Therefore, here is the schedule for this weekend:

Saturday,  February 7, 2015

 – Location: Lake Minneola, Clermont, FL

 – Time: 7:30 am

 – Duration: 2 – 3 hours

 – Note: Please bring your running shoes and appropriate nutrition

 – Course route:  17.77 mi Lake Minneola Cherry Lake Loop: http://www.mapmyride.com/routes/view/628310370

Sunday, February 8, 2015

- On your own: 90 min at an endurance pace.

2015 USA Triathlon Florida Region Triathlon Education/Training Camp

For more information, visit: http://www.usatfloridaregion.com

Week of January 26 – February 1, 2015

Countdown to races!

• IM 70.3 Puerto Rico – 49 days
• IM 70.3 Haines City – 79 days

Congratulations to all of the athletes who raced this weekend at Celebration Half and Full Marathon!

 

Head for the Hills! 

Hill running has become a popular activity for fat-burning Hit cardio workouts, but research out of South Dakota State University shows that it also can improve long-distance running. In the study conducted at Avera Sports Institute in Sioux Falls, South Dakota, runners in the hill group performed 30 – sec intervals on treadmills seta tat a 10 percent incline twice weekly for six weeks. By the end of the experiment, running economy improved in this group to the same extent as it did with longer intervals on a level grade – a training method already proved effective for distance runners. Therefore, when a hill workout his prescribed, please follow it as much as possible, cause it will help you in shelling run, 

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	6:00 am
Location:	Aquatic Center	Downtown YMCA	Aquatic Center	Downtown YMCA	Aquatic Center	Lucky’s Lake	Dr Philips YMCA
Sport	Swim	Bike/Run	Swim	Bike/Run	Swim	Breakthrough Brick – 40 min swim / 2 hour bike / 1 hour run	Run
Duration:	90 min	2 hours	90 min	2 hours	90 min	2 – 3 hours	90 min – 120 min

Bike TT – January 11, 2015 (6.9 mile loop)

	Athlete	Time	Split	Total Time
1	Jay Strates	1m 0s	18m 41s	17:41
2	Jay Burrell	3m 0s	20m 52s	17m 52s
3	Paul lasagna	3m 30s	21m 26s	17m 56s
4	William morales	0m 45s	19m 43s	18m 58s
5	Kevin Bickley	2m 0s	21m	19m 0s
6	Zach Sinnott	1m 30s	20m 35s	19m 5s
7	Carlos Melendez	2m 30s	21m 38s	19m 8s
8	Marco Cortez	3m 15s	22m 32s	19m 17s
9	Jennifer hogan	1m 45s	21m 37s	19m 52s
10	Jose Lopez	0m 15s	20m 10s	19m 55s
11	Don DeBeaux	0m 30s	20m 25s	19m 55s
12	Mike Hill	4m 0s	24m 15s	20m 15s
13	Franco cavaliere	5m 30s	25m 49s	20m 19s
14	Karen Blihar	0m 0s	20m 32s	20m 32s
15	Michelle Hill	1m 15s	21m 53s	20m 38s
16	Joe dear	4m 30s	25m 13s	20m 43s
17	Kelli Saul	2m 45s	23m 56s	21m 11s
18	Hannah Hendricks	4m 45s	26m 26s	21m 41s
19	Vicky QUINTANILLA	3m 45s	25m 42s	21m 57s
20	Gary Olson	4m 15s	26m 52s	22m 37s
21	Jennifer Sturgess	2m 15s	26m 6s	23m 51s
22	Kris Jamtaas	5m 15s	31m 34s	26m 19s
23	Ana Caminas	5m 0s	32m 3s	27m 3s
	Linda freeman

9th Annual CFL Tri Club Kick Off Meeting – 1 day

In one day, we will be holding our 9th Annual CFL Tri Club Kick Off Meeting. The meeting will be held at the Downtown YMCA – 433 N. Mills Ave. Orlando, FL 32803 at 9 am. 

We have a great team of coaches ranging from USA Triathlon Elite Coaches, Cycling, Track & Field and Strength Conditioning. Meet the coaches and connect with other fellow triathletes. The CFL Tri club is one of the oldest and largest triathlon clubs in Central Florida. Our members’ experience levels range from first timers to professional. We are here to support all levels of triathletes by offering training sessions & clinics; monthly meetings, social activities and more.

We are looking forward on seeing all of you there.

Swim Test – January 7, 2015

	Average per 300 m	Pace Per 100m	Pace per 100y
James Nunn	4m 33s	1m 31s	1m 19s
Jay Strates	4m 40s	1m 33s	1m 21s
Luis Ortiz	4m 40s	1m 33s	1m 21s
Hector L Tores	5m 1s	1m 40s	1m 28s
Zach Sinnot	5m 3s	1m 41s	1m 29s
Chester	5m 12s	1m 44s	1m 32s
Paul Julius	5m 13s	1m 44s	1m 32s
Michael Hill	5m 15s	1m 45s	1m 33s
Michelle H	5m 17s	1m 46s	1m 34s
Jennifer Hogan	5m 18s	1m 46s	1m 34s
Kevin B.	5m 40s	1m 53s	1m 41s
Sean McEntee	5m 45s	1m 55s	1m 43s
Carlos Estrella	5m 45s	1m 55s	1m 43s
Karen Bihlar	6m 9s	2m 3s	1m 51s
Hannah	6m 11s	2m 4s	1m 52s
Mariemma Q.	6m 15s	2m 5s	1m 53s
William Morales	6m 23s	2m 8s	1m 56s
Kelli Saul	6m 55s	2m 18s	2m 6s
Pat Smith	6m 55s	2m 18s	2m 6s
Jose Lopez	7m 26s	2m 29s	2m 17s
Ana Caminas	7m 48s	2m 36s	2m 24s

Week of January 5 – 11, 2015

Weekly Team Schedule – Testing

It is that time of the year, in which we are going to start testing and setting benchmarks. Therefore, it is very important that you rest and come prepared to practice. Do not stress yourself as this is a great opportunity to see what you are capable of.

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Time:	5:30 am	5:00 am	5:30 am	5:00 am	5:30 am	6:00 am	7:30 am
Location:	Aquatic Center	Downtown YMCA	Aquatic Center	Downtown YMCA	Aquatic Center	Downtown YMCA	Lee Vista / 436
Sport	Swim	Bike/Run	Swim – Test	Bike/Run	Swim	Run	Bike TT – Test
Duration:	90 min	2 hours	90 min	2 hours	90 min	90 min	2 hours

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CFL Tri Club Kick Off Meeting

We will be hosting our Kick Off Meeting on Saturday, January 10, 2015 at 9 am in the Downtown YMCA Metro Office. Please bring a friend and spread the word.

New Year’s Week – December 29 – January 4, 2015

Countdown to big events!

• CFL Tri Club Kick OFF Meeting – 13 days
• IM 70.3 Puerto Rico – 75days
• IM 70.3 Haines City – 112 days

Holiday Schedule! 

The Downtown YMCA has a revised schedule due to the holidays. Please review:

• New Year’s Eve 12/31
  • 5 am – 4 pm
• New Year’s Day – 7 am – 7 pm

2015 CFL Tri Club Kick Off Meeting – Save the Date

When: January 10, 2015 – 9 am

Location: Downtown YMCA
433 N. Mills Ave.
Orlando, FL 32803

Meet the coaches and connect with other fellow triathletes. The CFL Tri club is one of the oldest and largest triathlon clubs in Central Florida. Our members’ experience levels range from first timers to professional. We are here to support all levels of triathletes by offering training sessions & clinics; monthly meetings, social activities and more.

For more information: 321-443-0073

Training Schedule

Tuesday

• 5:00 am – Downtown YMCA – Bike Trainer / Run

Wednesday

• 5:30 am – Aquatic Center YMCA – Swim

Thursday – New Year’s Day

• 5:00 am – Downtown YMCA- Long Run
• 7:15 am – Downtown YMCA – Spin Class
• 8:15 am – Downtown YMCA – Spin Class
• 12:00 n – Downtown YMCA – Spin Class

Friday

• 5:30 am – Aquatic Center YMCA – Swim – James Nunn

Saturday

• 7:30 am – Killarney Station – Clermont
  • Hill Repeats
    • 2 hour ride followed by a 20 min run
      • Ride at Zone

Sunday

• OFF