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
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:
||Lucky’s Lake Swim – Brick
||Swim / Bike / Run
Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project.
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.
Enclosed you will find the update for this weekend:
Saturday, April 4, 2015
- 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
- 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.
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.
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
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:
||Lee Vista/ 436
||2 – 3 hours