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

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:
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.

blur-bicycle-banner.jpg

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:
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

Succeed!

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