Hello Team,
The Central Florida Tri Club has partnered with Sommer Sports. Our Discount code is: TCCFCTC14
That code is valid until Dec 5, 2014.
Keep up the good work!
Monthly Archives: September 2014
Week of September 23 – 28, 2014
Enclosed you will find the schedule for this week:
- Wednesday – Aquatic Center – 5:30 am – Swim
- Thursday – Downtown YMCA – 5:00 am – Long Run
- 6:30 pm – Tri Peak Athelte, LLC – Recovery Bike
- Friday – Aquatic Center – 5:30 am – Swim
- 7:30 am – Lee Vista and 436 – Bike (Advanced Cycle – Road Bike)
- Saturday – UCF Research Parkway – 7:00 am – Long Bike
- Sunday – Downtown YMCA – 6:00 am – Tempo Run
CFL Tri Club – Happy Hour – Tonight!
The CFL Tri Club Happy Hour is this Friday – 5:30 pm at
Marlow’s Tavern.
1008 S Orlando Ave, Winter Park. Map
Dress attire: Do not bring workout clothes or spandex. Dress to impress.
September 18 – 21, 2014
Getting ready for your long run….!
During triathlon training, especially during Ironman training, it is very important to prepare yourselves for your long day of trainings. You have to think your body as your engine aka “motor”. During your training you have been spending time on your feet; which leads into increasing aerobic capacity by building muscles enzymes, capillaries that deliver blood to muscles and mitochondria (motor of the cell). Read More
Happy Hour – Friday, September 19, 2014 – 5:30 pm
The CFL Tri Club Happy Hour is this Friday – 5:30 pm at
Marlow’s Tavern.
1008 S Orlando Ave, Winter Park. Map
Dress attire: Do not bring workout clothes or spandex. Dress to impress.
Weekend Schedule
Friday
- 5:30 am – Aquatic Center – Swim
- 7:30 am – Advanced Cycle – Recovery Ride – 90 – 115 min
Saturday
- 7 am – Miracle Mile 15k – Lake Eola in front of Panera
- 9 am – Bike Ride – Downtown YMCA – 3 hours
Sunday
- 7 am – Ride 4 Ronald – Link
- 6:00am – Registration opens
- 7:15am – Morning Announcements
- 7:30am – 30, 60, & 100 mile riders released
- 8:30am – 10 mile riders released
- Run After bike – 30 min
Weekend of September 13 – 14, 2014
Chamois Butter – Athlete’s Best Friend
Triathletes need comfort while aboard their tri bikes. This isn’t an oh-by-the-way message. It’s a “we-need-comfort-now!” message.
From the name you can figure out it’s a cream that goes on your chamois. But why? And does it really go on the chamois? Do we even use chamois today? But we still need chamois cream?
It’s time to answer these questions and more! Let’s get past all the myths and folk lore, and get into some practical tips and real advice on how and why to use this cream…
What the heck is a chamois?
When it comes to cycling, the chamois is the piece of padding found in bicycling shorts, with the purpose of providing increased comfort for long days in the saddle.
The name comes from the olden days when this pad was actually made from chamois cloth, a type of sheepskin leather. Today, most shorts feature a synthetic chamois, usually made of foam, gel, and/or microfiber cloth. It serves the same purpose but is cheaper and easier to maintain.
It is pronounced “shammy” or “sham E.”
Where does the chamois butter come in?
For a real leather chamois, you used to need chamois butter to condition it. It’s like how you have to oil a leather baseball mitt to break it in and keep it pliable. You would apply the cream to the chamois itself, or else it would stiffen up after it was washed and dried.
These days you don’t technically need any sort of chamois butter since a synthetic chamois will remain soft and pliable on its own.
Advance Cycle is carrying this great new product in which it is a must have. It is called Morgan Blue.
Morgan Blue Soft Chamois Cream is an excellent choice and the large tub lasts for simply ages.
That said, the cream has a low viscosity which means it a little tricky to apply. It’s best suited for those who prefer to lather the padded insert of their shorts, rather than applying it directly to the skin. Trying to do that can easily result in spillage.
Once you’ve got your shorts on though, the cream does what it sets out to do, prevent saddle sores and general chafing from hours in the saddle. It does seem to last longer than other creams I’ve tested in the past, and doesn’t seem to get washed away quite so quickly like some.
The cream contains Saint John’s Wort oil, olive oil, sunflower oil and rosemary oil with natural vitamin E and herbal extract. Morgan Blue claims it prevents saddle sores, chafing wounds and skin irritation, and my testing certainly seems to back this up. I’m not a particular fan of chamois cream, but when riding big miles on consecutive days it does boost comfort enough to make it worth using, and this chamois cream has constantly impressed.
Weekly Schedule
- Saturday – September 13, 2014
- Location: UCF Research Parkway – Daytona Beach
- Duration: 3 – 5:30 hours
- Description:
- There will be group group leaving out of Tri Peak Athlete at 5:30 am. Make sure you bring lights.
- Warm up: 20 min at cadence of 90 rpm
- Accelerators: 5 x 1 min build to 100% of FTP with 2 min easy
- Total Warm up: 35 min
- Main Set:
- Olympic: 4 x 25 min at 95% with 10 min at 70%
- Half: 4 x 25 min at 90% with 20 min at 70%
- Ironman:
- 4 x 30 min at 85 – 90% with 15 min at 70%
- 1 hour at 70 -75%
- 3 x 10 min at 90% with 10 min at 70%
- Cool Down:
- The last segment of your set will be your cool down. Then get ready for your run.
- Run After the bike: 30 min
- Sunday – September 14, 2014
- Location: Downtown YMCA
- Duration: 90 min
- Description:
- Olympic: 8 miles at Zone 2 walk 20 sec every mile
- Half: 10 miles at Zone 2 walk 20 sec every mile
- Ironman: Will discuss on Sunday morning. Please bring enough hydration and nutrition for 90 minutes.
Keep up the god wok and I’ll see you in the morning.
Hector L Torres
USAT Lv 2, USAC Lv 2, USAS and USATF & MS
USA Triathlon Florida Region Chair
Florida Paratriathlon Development Coordinator
617 Virginia Dr.
Orlando, FL 32801
P: 321-443-0073
September 6 – 7, 2014
Good morning team,
I hope you are all doing well. Enclosed you will find the breakdown for this weekend. I can not emphasize how important it is for you to practice with your hydration and nutrition especially during training. Many people try to nail down their nutrition just a few weeks leading into their big race and they have GI issues or their body just breaks down. That is the last thing you want. Therefore, make sure you are at least taking 1000mg of sodium if you are a heavy sweater and followed with water. Also, make sure you also eating! Of course don’t have a feast on the bike, but based upon our workshops that we have had, you know how much you should take. Keep up the good work.
Workout:
Saturday – September 6, 2014
- Location: UCF Research Parkway
- Duration: 3 – 5:30 hours
- Description:
- Warm up: 20 min at cadence of 90 rpm
- Accelerators: 5 x 1 min build to 100% of FTP with 2 min easy
- Total Warm up: 35 min
- Main Set:
- Olympic: 4 x 25 min at 95% with 10 min at 70%
- Half: 4 x 25 min at 90% with 20 min at 70%
- Ironman:
- 4 x 30 min at 85 – 90% with 15 min at 70%
- 1 hour at 70 -75%
- 3 x 10 min at 90% with 10 min at 70%
- Cool Down:
- The last segment of your set will be your cool down. Then get ready for your run.
- Warm up: 20 min at cadence of 90 rpm
Sunday – September 7, 2014
- Location: Downtown YMCA
- Duration: 90 min – 2 hours
- Description:
- Olympic: 8 miles at Zone 2 walk 20 sec every mile
- Half: 14 miles at Zone 2 walk 20 sec every mile
- Ironman: 15 miles – 16 miles
- 11 miles at Zone 2
- last 3 miles at Zone 3 (Tempo)
Make sure you stretch and foam roll.
Labor Day Week – September 1 – 7, 2014
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Good morning team – Happy Labor Day
I hope you all had a good weekend. I apologize for the delayed email. As the aquatic center is going to be closed due to Labor Day, we are doing a few changes on the schedule this week.
Keep up the good work and I’ll see you in a few.
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Central Florida Tri Club - Swim, Bike and Run 