Week of February 25 – March 1, 2015

Countdown to races!

  • IM 70.3 Puerto Rico – 2 weeks
  • Clermont – 4 weeks 
  • St. Anthony’s – 9 weeks
Chocolate Lovers… Dark Chocolate!
You’ve probably heard that dark chocolate is good for you’ its made from cocoa beans, which contain antioxidant flavonoids that fight inflammation and boost heart health. Cocoa powder and cacao nibs, which also originate from cocoa beans, offer the same nutritional benefits. Choose dark chocolate at least 60% cocoa, and stick with unsweetened cocoa powder and cocoa nibs.
Training Peaks account:
Training Schedule
Mon Tue Wed Thu Fri Sat Sun
Time: 5:30 am 5:00 am 5:30 am 5:00 am 5:30 am 7:30 am 6:30 AM
Location: Aquatic Center Downtown YMCA Aquatic Center Downtown YMCA Aquatic Center Lake Minneola, Clermont CLAY ROAD
Sport Swim Bike/Run Swim Run Swim Bike/Run Run
Duration: 90 min 2 hours 90 min 2 hours 90 min 2 – 3 hours 10 miles

Uniforms & Tri Gear

 

Do you have a Tri Club shirt and uniform…

if not… it is about time you get one.

 

All items are sold on a first come first served basis.

 

We order in in bulk, so once a size is sold out, it will not be available until the next time we have enough need to place another order.

 

If you wish to place an order, please send an e-mail to anac@centralfloridatriclub.com and specify the following for each item ordered:

  • Item description
  • Male or Female
  • Size (if unsure, state “or () size”)

 

All orders are COD – by check or PayPal. (If you still have unused “CFL Bucks” from registration this year, it will be deducted from the amount due.)

 

Orders placed by Sunday evening will normally be delivered at Tuesday’s bike trainer session, unless alternate plans are made.

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Schedule your Bike Fitting – Today!

 

What are the benefits of a proper bike fit?

A proper bike fit is essential for injury prevention and maximized efficiency.  An optimal position on the bike will allow for greater comfort and enjoyment while riding.  All bodies are different and your position on the bike should reflect your biomechanics.

 

Who can benefit from a bike fit? 

Generally, if you are serious enough to clip into a bike, you will benefit from a bike fit.  Whether you are a professional or recreational rider, getting the proper bike fit is an effective yet economical way to improve performance.

 

How long does a Bike fitting take? 

An average fit with fitting lasts 90 minutes.  However, if you have major adjustments or component changes, the fit may be longer.

 

Schedule your bike fitting today at:

 

http://www.tripeakathlete.com or via phone:  321-443-0073

February 9 – 15, 2015

Countdown to races!

  • IM 70.3 Puerto Rico – 4 weeks
  • Clermont – 6 weeks 
  • St. Anthony’s – 11 weeks
All about that base!
Lay the groundwork now to perform stronger all year.
Whether yo are hoping to get a better time goal, reduce a few pounds, or simply increase you bike FTP… you’ll benefit from focusing on the first couple of months on building your base.
all athletes must build mileage gradually, never exceeding 10% increases from week to week and should vary the length of their training. Therefore, it is important for you to keep record if your training. If you haven’t already, please create your training peaks account at:
Cross training is key to your development and success. As triathletes, we have the convenience in cross training with swimming, biking and running. However, strength training is key to your success. Next week’s article we will be over strength training.
Training Schedule
Mon Tue Wed Thu Fri Sat Sun
Time: 5:30 am 5:00 am 5:30 am 5:00 am 5:30 am 7:30 am OFF
Location: Aquatic Center Downtown YMCA Aquatic Center Downtown YMCA Aquatic Center TBA
Sport Swim Bike/Run Swim Run Swim Bike/Trainer
Duration: 90 min 2 hours 90 min 2 hours 90 min 2  hours

Breakfast of the day

Green Eggs and Ham

  • Savory oatmeal makes a great lunch or dinner. Lean ham and eggs pack protein to satisfy your hunger, while spinach contains nitrates that improve muscle functioning during exercise.
    • Stir int he pot
      • 1/2 cup low sodium chick or vegetable broth
    • 3 cups baby spinach
    • 1/3 cup grated parmesan cheese
    • 1/3 cup chopped oil packed sun dried tomatoes
    • 1/4 teaspoon ground petter
  • Top each serving with
    • 1 ounce black forest ham, chopped
    • 1 fried egg
    • 1 teaspoon chopped chives
    • dash of hot sauce

Weekend of February 7 – 8, 2015

Endurance Fuel!
No matter what level, we all need to do one thing: Hydrate
Water helps to replenish, energize and restore your body. Especially when you sweat. Permanence and achievement matter. And science proves that the property hydrated athlete will outperform the others. That why it is key for you to keep your hydration on target during training. You need to keep yourself hydrated with a blend of electrolytes, carbohydrates and BCAA’s. If you do so, it will optimize osmosis, reduces gut distress, sustain power and improve recovery. Now that you get the point, and what hydrate means, lets start outperforming others.
Therefore, here is the schedule for this weekend:

Saturday,  February 7, 2015

 – Location: Lake Minneola, Clermont, FL
 – Time: 7:30 am
 – Duration: 2 – 3 hours
 – Note: Please bring your running shoes and appropriate nutrition
 – Course route:  17.77 mi Lake Minneola Cherry Lake Loop: http://www.mapmyride.com/routes/view/628310370

Sunday, February 8, 2015

– On your own: 90 min at an endurance pace.

2015 USA Triathlon Florida Region Triathlon Education/Training Camp

For more information, visit: http://www.usatfloridaregion.com