June 30 – July 5, 2015

Countdown of the races

  • Clermont Sprint Triathlon – July 11, 2015
    • Everyone must race!
    • Distance: 
      • Sprint Triathlon: 440 yard Swim, 11 mile Bike, 5K Run
      • Super Fun Sprint Triathlon: 200 yard Swim, 8 mile Bike, 2 mile Run
    • www.sommersports.com 
  • Huntington’s Disease Triathlon – Club Championship – July 26, 2015
Racing your training….not good!
Many athletes are hitting great numbers while running or biking! However, when it comes race day you try to hit the same pace and power output… you just can’t get there.
While training should challenge you, it’s not meant to test you in all of the same ways that racing does.  If it does, you are racing not training. And if you race in training eventually you’ll plateau and won’t be able to match your best practice performances on race day.
The athlete can be pushing themselves too hard in the training, pushing for faster times to show they are in greater and greater race shape. But, many athletes can be racing the training and on race day, they can race flat, tired and unable to come anywhere close to what their training suggested.
Therefore, it is very important to follow your paces during training and don’t be going to hard.  As you approach your next big race, don’t leave your race in training.  Make racing special by saving your best efforts for race day.


Enclosed you will find the breakdown for this weekend:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Time 5:30 am 5:00 am 5:30 am 5 am 5:30 am 6:30 am 6:00 am
Location Aquatic Center Dtwn YMCA Aquatic Center Dtwn Aquatic Center Kilarney St DTWN
Sport Swim Bike/Run Swim/Run Long Run Swim Bike/Run Run
Note Endurance Muscular Endurance Bring your running shoes Aerobic Speed Tempo Speed

Week of June 15 – 21, 215

Week of Heartland Triathlon – Sebring, FL

This week we have the Heartland triathlon in Sebring Florida. It will be a great event for youth and adults. They have an Olympic distance and sprint distance as it is a family event.2015-06-06 09.37.29

Enclosed you will find the breakdown for this week’s training schedule:

  • Monday – Swim/5:30 am Aquatic center
  • Tuesday – Bike and run / 5 AM Downtown YMCA
  • Wednesday – Swim/5:30 am Aquatic center
  • Thursday – Tempo run / 5 am Downtown YMCA
  • Friday – Swim/5:30 am Aquatic center
  • Saturday – 6:30 Youth regional championship, Heartland triathlon or Lucky’s lake swim
  • Sunday – Heartland Triathlon or UCF Research Parkway 3:30 hr ride

Keep up the good work and I’ll see you all in the morning.

Hector L Torres
Head Coach

Central Florida Tri Club | 617 Virginia Drive | Orlando | FL | 32803

Week of June 12 – 14, 2015

Countdown to races!

Pineapple Man
  • Michelle Hill
  • Michael Hill
  • Patricia Smith
  • Leslie Wolcott
  • Wynne McFarlin
  • Kathy Palazzo
  • Kyle Coon
  • Kim Capps
  • Shannon Sakarati
  • Michael Melton
  • Jennifer Sturgess
  • Steve Dickson
Clermont Sprint – 1st Series
  • Connor Valenswink
  • Jamie Lynn
  • Marco Cortes
  • Dave Kunz
  • Sincy Curley
  • Chester Cooper
Escape of Alcatraz
  • Jennifer Hogan


Enclosed you will find the breakdown for this weekend:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Time 5:30 am 5:00 am 5:30 am 5 am 5:30 am 6:30 am OFF
Location Aquatic Center Dtwn YMCA Aquatic Center Dtwn Aquatic Center Kilarney St
Sport Swim Bike/Run Swim/Run Run Swim Bike/Run
Note Endurance Muscular Endurance Bring your running shoes Speed Speed Tempo


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

Six Gap Century Ride

Coming on September 27, 2015 and taking place in Georgia’s Premier Cycling Venue, the Six Gap Century & Three Gap Fifty boasts many of the same roads and mountain climbs as the elite Tour de Georgia. Come ride the Ride of the Pros!

The Six Gap Century’s ultra challenging route takes you up and down six of the steepest climbs in the North Georgia Mountains. Test your stamina with more than 11,200 feet of vertical climbing over the 104 mile course. Elevations for the six gaps in this ride range from 1,400 feet to 3,460 feet. The toughest climb, Hogpen Gap, will test even the strongest riders, averaging a 7% grade for seven miles, with sections as steep as 15%.

100 miles. 11,200 vertical feet. 3,000 friends.

There will be three distances:

  • Six Gap
  • Three Gap (50 miler)
  • Valley (35 miler)
So there are rides for everyone. Bring the family and make it an event.
Register at:
Trip duration:
Arrive September 26, 2015 and Depart September 27, 2015

May 28 – 31, 2015

Countdown to races!

  • 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. 


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


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


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


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.


Hector L Torres

May 11 – 17, 2015

Countdown to races!

  • 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. 

March 4 – 10, 2014

Countdown to races!

Healthy Weight – Loss Guidelines!

A healthy weight for an athlete is about how you feel and perform, not just about how you perceive how you look or what the scale is telling you. It can be difficult in our society to keep a healthy perspective on weight. . The ideal has become more muscular and leaner than ever, while as a whole the population is gaining weight. Often the ideal portrayed in the media is  unhealthy and unrealistic and can only be attained through excessive exercise and overly restrictive eating.

Healthy weight loss starts with setting  realistic goal and avoiding quick, unbalanced, and extreme weight-loss approaches. Try to accomplish your goal in a reasonable amount of time and during the off-season for your sport. Let’s take a look at some sensible weight-loss guidelines.

  • Set a realistic body-composition and weight-loss goal.
  • Set a realistic calorie deficit
  • Remember that trimming no more than 200 to 300 calories daily may be the safest and most effective long-term weight-loss approach
  • Consume enough energy or calories so that you stay above a threshold that is considered too low an would result in a lowering of resting metabolic rate. 
For more information, please read, Sport Nutrition for Endurance Athletes, 3rd edition, page 195 – 199. 

Congratulations to all of the athletes who raced at Sprint in Virginia.

  • Sprint Distance
    • Luis Ortiz
    • Chester Cooper


Tuesday Wednesday Thursday Friday Saturday Sunday
Time 5 am 5:30 am 5 am 5:30 am 7:30 am 7:00 am
Location DTWN Aquatic Center DTWN Aquatic Center Lucky’s Lake 436 and Lee Vista
Sport Bike / Run Swim/Run Run Swim Swim / Run Bike / Run
Note Brick workout Brick Workout Tempo Speed Special Event Tempo Ride

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


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


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
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 


Hector L Torres

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



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