Weekend of August 30 – 31, 2014

Hello Team, 

 

Enclosed you will find the update for this weekend:

 

Saturday, August 30 , 2014

• Group 1 – Time: 5:30 am
  • Location: Tri Peak Athlete, LLC
  • Destination: Kilarney Station – You must have light that are working. 
  • Duration: 4:30 – 5:00  hours
• Group 2 – Time 7:00 am
  • Location: Kilarney station
  • Duration: 3 hours

Sunday, August 31, 2014

• Duration: 90 – 2 Hours
• Location: Downtown YMCA

 

Nutrition: Please bring appropriate nutrition for the following training days. Do not forget your salt tablets. 

 

Ironman Race Day Planning – Save the Date

To all of the Ironman athletes that are racing in the upcoming weeks, we will have a meeting to go over all the details and strategy for the races.

It wil be held on: Tuesday, September 10, 2014. Location: Tri Peak Athlete, LLC 

Athletes racing Ironman Cozumel and Florida

• Kelli Saul
• Jay strates
• Jay Burrell
• Rafael Oliver
• Jose Lopez
• Sean McEntee
• William Morales
• Kevin – Bickley
• Ruben De Jesus
• Karen – Tentative
• Juan Velez
• If I didn’t put your name, it is because we are meeting individually, 

 

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

 

 

Hector L Torres

Head Coach / Central Florida Tri Club

Week of August 25 – 31, 2014

Congratulations – to all of the CFL Tri Club members that participated in the Courage to Tri race this past weekend.  We came in 1st at Division 2! Awesome job!

Using a Power Meter on a Hilly Course – Joel Friel

In a hilly, long course race, your focus must be on “smoothing” the course. The power on uphills must be restricted by gearing down and keeping your power output below your functional threshold power (FTP) (or even lower on longer climbs).  The typical newcomer to long distance racing pushes far to hard on hills, especially early int he race, and pays the price later as high fatigue sets in.

• For short climbs of up to 5 min duration, athletes should consider an effort ceiling of 90 – 100 percent of FTP.
• For longer climbs, consider an effort ceiling of 80 – 90 percent of FTP
• For all climbs, it is very important to “save some watts” for cresting the apex of the climb. Novices tent to have their highs twatts at the base of a climb. The intelligent athlete will have his or her highest watts over the top of a climb and accelerate down the backside. Experienced power users know that higher lactate levels can be cleared during the descent and after the rider has returned to cruising speed.
• On the downhill side, stop pedaling and coast in the aero position when your pedaling cadence becomes so high tat you begin to breathe more heavily. If in doubt, coast the downhills so long as your speed is well above your average for the race.  – Going Long 2nd Edition, 2009, Pg 158. 

Weekly Schedule: August 17 – 24, 2014

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

• Ironman Chattanooga
• Augusta 70.3 – September, 2014
• Miami 70.3 – October 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
• Thursday – 5:00 am – Downtown YMCA – Bike Trainer / Run
• Friday
  • 5:30 am – Aquatic Center – Swim
  • 7:30 am – Advanced Cycle – Easy / Endurance Ride led by Advanced Cycle.
• Saturday
  – Tri Peak Athlete, LLC – 5:30 am – Towards Clermont and must have lights – 4 hour – 5 hours
  – Kilarney Station – 7:00 am – 3 hour ride
• Sunday – 6:00 am – Downtown YMCA

August 16 – 17, 2014

Hello Team,

Enclosed you will find the breakdown for this weekend:

Saturday, August 16, 2014
Time: 6:30 am
Location: UCF Research Parkway
Sport: Bike / Run –  Brick
Breakdown:
    You will start off with a two mile run
         – Olympic Distance – 3 Rounds
            – Bike: 30 min bike as (10 min at Zone 1 / 10 min Tempo / 5 min threshold / 5 min easy
            – Run –  2 mile run as 1/2 mile easy / 1 mile tempo / 1/2 easy
        – Half – 4 rounds
        – Full – 5 rounds

Sunday, August 17, 2014
Time: 6:00 am
Sport: Run
Location: Downtown YMCA
Breakdown:
        – Olympic – 8 – 10 miles
        – Half – 12 – 14
        – Full – 14 – 16 miles (this is a long one. )

Make sure you bring appropriate nutrition and a great attitude. You won’t have anything extra to do. We want to focus on the run especially off the bike and on Sunday’.

Keep up the good work and I miss you guys so much!

Hector L Torres
Head Coach / Central Florida Tri Club

August 9 – 10, 2014

Hello Team, 

 

I hope you are all doing well. I just arrived to Cleveland and the weather is AMAZING! Enclosed you will find the breakdown for the weekend and a few changes, I want to also take the opportunity to recognize everyone’s hard work and commitment for success. At times we register for a race to set a Personal Best… however, it is something we have never done before. You might not be able to do it at right this moment, but with enough training you will.  Therefore, don’t loose your focus!

 

Enclosed you will find the breakdown and changes for this weekend: 

 

Saturday, August 9, 2014

Time: 6:30 am

Location: UCF Research Parkway

Duration:

• Olympic Distance – 3 hours
• Half Ironman – 4 hours
• Full – 5 hours
  • Keep in mind you will all have a 30 min run off the bike. 

 

Sunday, August 10, 2014

Time: 6:00 am

Location: Downtown YMCA

Duration: 

• Olympic Distance – 90 min 
• Half Ironman – 2 hours
• Full – 2:15 hours
  • Keep in mind you will all have a 90 min bike later in the day!

 

The assistant coaches will have the breakdown. Please practice with your nutrition and electrolyte intake!

 

Thanks,

Hector L Torres

Head Coach / Central Florida Tri Club

 

 

Weekend of August 2 – 3

Hello Team,

I hope you are all doing well. I am in Cincinnati, OH with the Coopers and Ortiz Family. Luis and Chester will be competing at Youth/Junior Nationals. Make sure you send them good vibes.For those who were at swim practice this morning, I will like for you to review the following swim videos for Monday’s practice.  

Videos:

Feel free to contact me to elaborate on freestyle technique.
Issues:
1.       No Crossover
2.       Hydrodynamic streamlining
3.       Power Stroke Efficiency
4.       = dropped time
 
New video demonstrates proper position of forward freestyle arm  http://vimeo.com/36347420
The hand is 4-6 inches under the water surface directly in front of the shoulder – with no crossover. Other videos:

• http://vimeo.com/27623517
• http://vimeo.com/7735706
• http://www.metatube.com/en/videos/14847/Beijing-2008-Swimming-Men-4×100-Freestyle-Relay-Gold-Medal/
• http://vimeo.com/36347420

  Enclosed you will find the breakdown for this weekend:

  Saturday – August 2, 2014
  Location: Kilarney Station, Clermont, FL
  Time: 6:30 am
  Duration:  3 hours
  Note:
       Warm up: 10 min easy spin
      Include: 5 x 1 min accelerators with 2 min easy spin
      Main Set:
          – Half Ironman Augusta or Olympic – 50 – 60 miles
          – Ironman Cozumel – 4.5 hours – 80 – 90 miles
          – Ironman Florida or Hawaii – 5 hours / 90 – 100 miles
          Please practice with your nutrition and electrolytes. It is very hot outside. I understand it is recovery week; therefore, it is important you follow the prescribed training.
      Cool Down:  20 min easy run

  Sunday – August 3, 2014
  Location: Downtown yMCA
  Time: 6:00 am
  Duration: 90 – 115
  Note:
      Warm up: 10 min easy jog
      Include: 5 x 15 sec pick ups with 45 sec jog
      Main set:
          – Half Ironman Augusta  or Olympic; 10 –  12
          – Ironman Cozumel – 14 – 16
           – Ironman Florida or Hawaii – 16 – 18 miles
          Please practice with your nutrition and electrolytes. It is very hot outside. I understand it is recovery week; therefore, it is important you follow the prescribed training.

  You will have specifics for these workouts, please follow it.

  Keep up the good work and I’ll see you Monday Morning.

  Hector L Torres
  Head Coach / Central Florida Tri Club