Week of July 28 – August 3, 2014

Hello Athletes, 

I hope you are all doing well when you receive this email.  Enclosed you will find the breakdown for this week and several articles that I will like for you to review prior to training.

 

Hydration

 

As you are well aware, the heat is cranking up and it won’t get cooler for a while. Therefore, it is very important to be on check our hydration. Many athletes make the common mistake on waiting till they are thirsty to start hydrating. That is a big mistake. When you are thirsty, that is a precursor that you are already dehydrated. Moreover, you need to weigh yourself prior to your long runs or bike rides so you can review what is your weight loss due to your sweat rate. If you lost 1 pound after a long run. That means, you need to hydrate 150% of what you have lost. In english now, as you lost 1 lbs of water that is equal, 16 oz, you will need to hydrate 24 oz. Now, many athletes will think that they just need to drink 24 oz of water…… wrong! You need to take in electrolytes as well. Take a nun tablet or a Gu brew after your bikes and runs so you can recover faster.

 

Congratulations to

 

• Chester Cooper
• Luis Ortiz
• Michelle Hill
• Michael Hill
• Jeff Hill

 

Club Championship

 

The club championship is going to be held on August 23, 2014 in Clearwater, FL. You register at: https://www.racersignup.com/courage-to-tri/register/  Your participation is required, so we can showcase what the CFL Tri Club is made of…. we are a force in which we shall not be reckoned with. Therefore, please sign up.

 

Week Schedule

 

• Monday
  • 5:30 am – Aquatic Center – Swim
• Tuesday 
  • 5:00 am – Downtown YMCA – Bike Trainer / Run
• Wednesday 
  • 5:30 am – Aquatic Center
• Thursday 
  • 5:00 am – Downtown YMCA – Run
  • 6:30 pm – Lee Vista and 436
• Friday 
  • 5:30 am – Aquatic Center – Swim
  • 7:30 am – Advanced Cycle – Bike Ride
• Saturday
  • 6:30 am – Kilarney Station
    • Duration: 3 hours followed by a 20 min run
• Sunday
  • 6:00 am – Downtown YMCA – Run

 

Week of July 21 – 27, 2014

Congratulations! 

I am very proud to announce the following athletes for their great performance this weekend:

• Kellee Colvard   
• Jennifer Hogan
• Jose Lopez

I am very proud of all of you! Keep up the good work… the hard work has paid of!  

 

Run to Glory

It can be tough to stay motivated – especially when you’re tired or the weather sucks.  However, what makes us stronger is pushing through pain and accepting the challenge.   

Therefore, try and follow the run workouts provided that I provide. It will make you get stronger and faster.   

Schedule

• Monday – 5:30 am – Aquatic Center – Swim
• Tuesday – 5:00 am – Downtown YMCA – Bike Trainer / Run 
• Wednesday – 5:30 am – Aquatic Center – Swim and Run
• Thursday – 5:00 am – Downtown YMCA – Run
  • 6:30 pm – Airport Ride 
• Friday
  –  
  • 5:30 am – Aquatic Center – Swim
  • 7:30 am – Advanced Cycle – Easy / Endurance Ride led by Advanced Cycle.  
• Saturday
  – 6:30 am- UCF Research Parkway 
  • Duration: 2 – 4 hours  
    • 30 min run after bike
       
• Sunday – 6:00 am – Downtown YMCA – Run

Read more for the rest of the schedule

 

Advance Cycle  – Racing Wheels

 

Professional riders use them all the time while many manufacturers claim that you will benefit from significant time and power savings, but does that mean a carbon wheelset is good value for money?

The carbon wheelset, the ultimate upgrade that promises to deliver the same kind of boost to a rider’s power and performance as nitrous can deliver to a car. Such benefits come at a significant cost, yet this end of the market has grown too.

Therefore, stop by Advanced Cycles and see the race wheels that are available.

 

Address: 6651 S Semoran Blvd #104, Orlando, FL 32822

Phone:(407) 704-7808

Hours: Open today · 10:00 am – 6:00 pm

 

 

Thursday – Speed work

Warm up: 10 min easy 5 x 15 sec strides with 45 seconds recovery Total Warm up: 15 min

Tempo Run: 2 x 2 miles Tempo or Half marathon pace with 5′ recovery jog

 

Cool Down: 5 min nice and easy

Weekend Update July 17 – 20, 2014

Hi Team,

As you are aware tomorrow morning it is going to be raining. Therefore, I am updating the week schedule. Please review:

Thursday 

 5:00 am

Location: Downtown YMCA

Sport: Bike Trainer / Run

Duration: 2 hours

Friday – 

5:30 am

Location: Aquatic Center

Sport: Swim

Duration: 90 min

7:30 am

Location: Advance Cycle

Sport: Group Ride – Easy / Moderate

Duration: 40 miles

Saturday

6:30 am

Location: Kilarney Station – Clermont, FL

Sport: Bike / Run

Duration: 2 – 4 hours

Sunday

6:00 am

Location: Downtown YMCA

Sport:  Run

Duration: 1hour 40 minutes

Thanks and Ill see you in the morning,

 

 

Hector L Torres

Head Coach / Central Florida Tri Club

 

 

Week of July 14 – 20, 2014

Dynamic Warm- up – necessary?!

 

After your warm up – Your coach tells you that we are going to do some drills and some dynamic warm ups. However, after your coach demonstrates the drill, your eyes roll to the other side and you try to run away or not do it at all.  

 

However, doing dynamic stretching or drills are beneficial!

 

Big reward: Range of motion! Channel your inner rubber band, and flexibility  isn’t the only thing you’ll gain. “muscles are more powerful when they can move through a full range of motion,” says Ellen Walker, P.T. Also, dynamic stretches, not static stretches, have been found in studies to be most effective in maintaining or increasing the range of motion of your joints. 

 

The following drills/dynamic stretches are beneficial:  

• Heel to butt

  • Heal to Butt drill engage the hamstrings and accentuate the recovery portion of the running gait and improve leg turnover cadence.

    How: Run in place with your thighs more or less locked in a neutral position and try to kick yourself in the glute with your heel on each stride. Focus on keeping the rest of your body still and simply flicking your lower leg backward. If you’re not making contact, you need to improve your dynamic range of motion.

        

• Walking lunges
  • Walking lunges emphasize the propulsion phase of running, aka forward motion. Isn’t that what running is all about, moving your body forward through space? Not only that, but aside from strengthening (and toning) your glutes, walking lunges can help increase your stride length, which ultimately will help increase your speed, and who doesn’t want to run faster?  
• Skips
  • Walk slowly forward on the balls of your feet using 12- to 18-inch steps. Your heels should not touch the ground during this exercise. Raise your right knee to hip level with thigh parallel to the ground on each stride. Your right foot should be “cocked,” making your ankle and foot look like a fishhook, at the top of the leg swing, and your right ankle should be directly under or slightly behind your right knee. Your knee should be at a 90-degree angle or slightly less.   

Read more at http://running.competitor.com/2014/05/training/essential-drills-for-speed-and-efficiency_58730/2#ve31DcD5IbaCTOyb.99

 

Schedule:

Enclosed you will find the schedule for this week. Keep in mind you have the following countdown of your races:

• Gay Games – August 9 – 16, 2014
• 70.3 Timberman – August 17, 2014 
• Club Championship – Courage to Tri – August 23, 2014
• Ironman Chattanooga
• Augusta 70.3 – September, 2014
• Ironman Hawaii – October 11, 2014
• Ironman Florida – November 1, 2014
• Rev 3 – November 9, 2014
• Ironman Cozumel – November 30, 2014 

Schedule

• Monday – 5:30 am – Aquatic Center – Swim
• Tuesday – 5:00 am – Downtown YMCA – Bike Trainer / Run 
• Wednesday – 5:30 am – Aquatic Center – Swim and Run
• Thursday – 5:00 am – Downtown YMCA – Run
  • 6:30 pm – Airport Ride 
• Friday – 5:30 am – Aquatic Center – Swim
• Saturday
  – 6:30 am- Kilarney Station, Clermont, FL 
  • Duration: 2 – 4 hours  
    • 30 min run after bike
       
• Sunday – 6:00 am – Downtown YMCA – Run

Week of July 7 – 13, 2014

Build your endurance and strength by running at a tempo pace!

What pace are you going to run today?  At times many athletes run too slow or too fast. Why not run in a paces in between? Tempo runs should be part of your weekly workouts, whether you are running for fitness or to set a personal record. They build both slow and fat-twitch muscle fibers, which leads to gains in speed and endurance. Also allows you to build mental strength and ability to add that extra gear towards the finish. Therefore, when the workouts are provided, please follow the instructions provided by the coach so you can get faster.  How can you find out your Tempo pace run: please do the following:

Input your best 5k or 10k times from the last 3 months into:

http://www.runsmartproject.com/calculator/

There you will find your running paces.

Courage to Tri…  USA Triathlon 2014 Club Regional Championship

Join us for the Summers Best Sprint Triathlon…..and show the other TRI Clubs you have what it takes for the

Triple Bridge Challenge!

The race starts at Sand Key Park, Clearwater

Make sure your club is represented

See you August 23rd…

Awards for the Top 3 clubs

Use Discount Code:  FLCLUB10

______________________________________________

Schedule

• Monday – 5:30 am – Aquatic Center – Swim
• Tuesday – 5:00 am – Downtown YMCA – Bike Trainer / Run
• Wednesday – 5:30 am – Aquatic Center – Swim and Run
• Thursday – 5:00 am – Downtown YMCA – Run
  •             6:30 pm – Airport Ride 
• Saturday – 6:00 am- Lake Minneola, Clermont, FL- Race Day
  •               2 hour bike ride after the race
• Sunday – 6:30 am – Downtown YMCA – Run

 

Week of July 4, 2014

Achieve your personal best! 

There are several tips on how to pace yourself during a race. Do not over exert yourself on the swim, cause you are not going to win it in the swim… but you will lose it on the swim if you are way back.  On the bike, if you have a power meter, follow your power output. If you over exert yourself, you will be depleted when you get to the run.  When it comes to long course racing, these are my recommendations on the run:

1. Hold Back! Running the second half of a race faster than the first is a smart pacing strategy. To pull it off, resist the urge to go guns blazing at the start. Be patient, and run a pace that’s 10 to 20 seconds slower than your goal.
2. Find your happy place. Use the middle part of the race to find your rhythm and gradually work up to goal pace by the halfway mark. If you slow down at a water stop, gradually return to your race pace.
3. Unleash the inner beast! Tap into the energy you conserved earlier to unleash the beast for a kick to the finish. You’ll gain confidence gliding past others doing the “survivor’s shuffle.”

Courage to Tri…  USA Triathlon 2014 Club Regional Championship

Join us for the Summers Best Sprint Triathlon…..and show the other TRI Clubs you have what it takes for the

Triple Bridge Challenge!

The race starts at Sand Key Park, Clearwater

Make sure your club is represented

See you August 23rd…

Awards for the Top 3 clubs

 

Use Discount Code:  FLCLUB10

Week Schedule

Enclosed you will find the schedule for this week. Keep in mind you have the following countdown of your races:

• Clermont Sprint Race – July 12, 2014
• Club Championship – Courage to Tri – August 23, 2014
• Augusta 70.3 – September, 2014
• Ironman Hawaii – October 11, 2014
• Ironman Florida – November 1, 2014
• Ironman Cozumel – November 30, 2014 – 152 days left

Schedule

• Monday – 5:30 am – Aquatic Center – Swim
• Tuesday – 5:00 am – Downtown YMCA – Bike Trainer / Run
• Wednesday – 5:30 am – Aquatic Center – Swim and Run
• Thursday – 5:00 am – Downtown YMCA – Run
• Friday – 7:45 am – Lucky’s Lake Swim – Open water swim
  • 3 laps
• Saturday – 6:30 am- Lake Minneola, Clermont, FL- Bike
  • 3 hour bike 
• Sunday – 6:30 am – Downtown YMCA – Run