May 28 – 31, 2015

Countdown to races!

•  Heartland Triathlon – Sebring, FL – Youth Championship – June 20 – 21, 2015 – www.heartlandtri.com/
• Huntington’s Disease Triathlon – Club Championship – July 26, 2015
  • Registration: http://www.huntingtonsdiseasefl.org
• Clydesdale and Athenas National Championship – June 14, 2015
  • http://www.usatriathlon.org/events/usat/2015/06/clydesdale-and-athena-national-championships.aspx
• Six Gap Century Ride – September 27, 2015
  • http://www.6gap.com/index.php/the-rides/three-gap-fifty 
  • We are going to be doing a group trip for the Six Gap as a team. Please go ahead register and let me know.  

Congratulations!

• Austin National Championship
  • Giovanni Cabrrera
• Crystal River Sprint
  • Luis Ortiz Jr – 1st Overall
  • Chester Cooper – 1st Age Group

Identify your limiters and strengths!

If you are interested in going to Six Gap, please let me know ASAP so we can make the arrangements necessary.

This week we will be working on your limiters. Therefore, please bring your heart rate monitor to practice. 

Calendar 

Enclosed you will find the breakdown for this weekend:

			Thursday	Friday	Saturday	Sunday
Time			5 am	5:30 am	6:30 am	6:30 am
Location			Dtwn	Aquatic Center	UCF Research Parkway	DTWN
Sport			Run	Swim	Bike / Run	Run
Note			Speed	Speed	Muscular Endurance	Tempo

Sponsors

Advanced Cycle, YMCA of Central Florida, NormaTec Recovery, David’s World Cycle, Track Shack, Rudy Project.

2nd Earthquake Hits Nepal – Save The Children – Please Help

http://www.savethechildren.org/faf/donorReg/donorPledge.asp?ievent=1110796&supid=380297847

Hi everyone,

As you are aware, I am racing Ironman Texas in 5 days. I am really looking forward to it. However, if you weren’t aware, The unthinkable has happened – a second major earthquake, this one estimated to be magnitude 7.1, struck Nepal early this morning. Devastated communities, still reeling from the April 25 quake, have suffered additional death and injuries, damage and destruction, making an already-desperate situation much worse.

I am raising fund for the Save the children foundation, your help is required. Please donate at least $20 – 100 to help these children in need. Many children and families are now so traumatized they are afraid to enter buildings and are sleeping outside. This is especially worrying given that the monsoon season is due to start this month, which will put the health of babies and children at further risk.

Save the Children is distributing desperately needed plastic sheets for shelter, as well as hygiene supplies and water purification tablets and household kits – all of which will become increasingly critical once the rains begin. Please help.

Thanks,

Hector L Torres

May 11 – 17, 2015

Countdown to races!

•  Heartland Triathlon – Sebring, FL – Youth Championship – June 20 – 21, 2015 – www.heartlandtri.com/
• Huntington’s Disease Triathlon – Club Championship – July 26, 2015
  • Registration: http://www.huntingtonsdiseasefl.org
• Clydesdale and Athenas National Championship – June 14, 2015
  • http://www.usatriathlon.org/events/usat/2015/06/clydesdale-and-athena-national-championships.aspx
• Six Gap Century Ride – September 27, 2015
  • http://www.6gap.com/index.php/the-rides/three-gap-fifty 
  • We are going to be doing a group trip for the Six Gap as a team. Please go ahead register and let me know.  

Congratulations!

• Gulf Coast Triathlon
  • Jay Strates
  • Pat Smith – 1st Place
  • Leslie Wolcott
  • Steve Dickson
• Iron Girl
  • Judy Hill – 1st Place

Identify your limiters and strengths!

What are your limits? Does your race pacing strategy result in your fastest overall time? Very few people are able to optimally pace during  a triathlon. What about your strengths? Once you have done a personal analysis, it’s time for the tough part. You need to work specifically on your limiters while doing the minimum to maintain your strengths. However, many people who have practiced individual sports in the past, may be thinking, “But if I don’t run, bike, or swim five times a week, then I will lose my edge.” Rest assured that you will maintain your sport-specific strengths and become a better triathlete if you work on your limiters.

This week we will be working on your limiters. Therefore, please bring your heart rate monitor to practice. 

March 4 – 10, 2014

Countdown to races!

• Gulf Coast Triathlon – May 9, 2015 Website
•  Heartland Triathlon – Sebring, FL – Youth Championship – June 20 – 21, 2015 – www.heartlandtri.com/
• Huntington’s Disease Triathlon – Club Championship – July 26, 2015
  • Registration: http://www.huntingtonsdiseasefl.org

Healthy Weight – Loss Guidelines!

A healthy weight for an athlete is about how you feel and perform, not just about how you perceive how you look or what the scale is telling you. It can be difficult in our society to keep a healthy perspective on weight. . The ideal has become more muscular and leaner than ever, while as a whole the population is gaining weight. Often the ideal portrayed in the media is  unhealthy and unrealistic and can only be attained through excessive exercise and overly restrictive eating.

Healthy weight loss starts with setting  realistic goal and avoiding quick, unbalanced, and extreme weight-loss approaches. Try to accomplish your goal in a reasonable amount of time and during the off-season for your sport. Let’s take a look at some sensible weight-loss guidelines.

• Set a realistic body-composition and weight-loss goal.
• Set a realistic calorie deficit
• Remember that trimming no more than 200 to 300 calories daily may be the safest and most effective long-term weight-loss approach
• Consume enough energy or calories so that you stay above a threshold that is considered too low an would result in a lowering of resting metabolic rate. 

For more information, please read, Sport Nutrition for Endurance Athletes, 3rd edition, page 195 – 199. 

Congratulations

Congratulations to all of the athletes who raced at Sprint in Virginia.

• Sprint Distance
  • Luis Ortiz
  • Chester Cooper

Calendar

	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Time	5 am	5:30 am	5 am	5:30 am	7:30 am	7:00 am
Location	DTWN	Aquatic Center	DTWN	Aquatic Center	Lucky’s Lake	436 and Lee Vista
Sport	Bike / Run	Swim/Run	Run	Swim	Swim / Run	Bike / Run
Note	Brick workout	Brick Workout	Tempo	Speed	Special Event	Tempo Ride