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.




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


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