January 28 – July 3, 2016

Hello team, 

Congratulations to

• Luis Ortiz Jr – Regional Track Champion

I am proud of you.

Strength Conditioning for Triathletes

In the sport of Triathlon, it is very important to establish a resistance training program in between their aerobic training sessions. Decrease the risk of injury while improving fast- and slow-twitch muscle growth with these workouts.

It’s important that the exercises match the muscular demands of the sport for which you are training. There is little reason for a swimmer to do leg press, but this is a quite valuable exercise for cyclists. Make the decision about what exercises to include by considering the movements of your sport and then closely replicating them in the weight room. It may also be necessary to include exercises that help correct muscular imbalances marked by frequent injury.

Therefore, when establish an exercise routine it is crucial to take in consideration the demands of the sport. The load of the sport and intensity needs to be established when creating an annual training plan. Moreover, as sport-specific training increases at time of the season it may be necessary to cut back on strength training for the primary movers. For example, if working the legs only deepens your fatigue level when training on the bike then you must reduce or eliminate leg exercises done with weights. Continuing to work on core muscles and personal weakness areas will maintain your strength needs. Starting seven days before A-priority races, eliminate all strength training to allow for peaking.

 June 28, 2016:

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Time:	5:30 AM	5:00 AM	5:30 AM	5:00 AM	5:30 AM	6:30 am	5:00 am
Location:	Aquatic Center	DTWN	Aquatic Center	DTWN	Aquatic  Center	Killarney Station	Long Run
Sport:	Swim	Bike/Run	Swim	Run	Swim	Bike / Run	Swim/Bike/ Run
Duration:	1h 30m	30 min run before bike/ 75 min bike /  30 min run	1h 30m	Track – 75 min	1h 30m	4 hour ride / 30 min run*	2 hours** On your won.

 *There will be a group starting out of Tripeak AThlete at 5:00 am

** Thisrun you will do on your own. I will recommend you to this on a hilly course.

Sponsors

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

Weekend of June 25 – 26, 2016

June 24, 2016

Hello team,

Enclosed you will find the breakdown for this weekend:

Please review the following:

• Saturday
  6:30 am
  Location: Killarney Station
  Duration: 3 hours 30 min bike/ followed by a 20 min run
  Warm up: 30 min easy
  Main set:
  3 x 30 min tempo followed by 30 min at an endurance pace
  the last 30 min at endurance pace take the last 15 min at high cadence at an easy pace.
• Run: 30 min at moderate pace. the last 10 min please run it at tempo pace.

 

• Sunday
  6:30 am
  Location: UCF Research Parkway
  Duration: 3 hours
  The entire ride is at an endurance pace.
• Run 30 min at moderate pace.

Please do the it!
Thanks

Hector

Pray For Orlando

Hello team, 

Congratulations to

• Zachary Sinnott

I am proud of you.

Pray for Orlando

We never realize what we have until it is taken away from us. Tragedy happens around the world all the time; however, when it hit home, we don’t realize how much it hurts. Our community was attacked this past Saturday, we lost a total of 50 individuals from our community and 53 were injured. Some were friends, family and loved ones. Please take a moment, thank your loved ones and appreciate every moment. Life is to short and don’t take it for granted.

 June 8, 2016:

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Time:	5:30 AM	5:00 AM	5:30 AM	5:00 AM	5:30 AM	6:30 am	7:00 am
Location:	Aquatic Center	DTWN	Aquatic Center	DTWN	Aquatic  Center	Heartland Triathlon – Youth Triathlon	Heartland Triathlon – Sprint/Oly
Sport:	Swim	Bike/Run	Swim	Run	Swim	Swim/ Bike / Run	Swim/Bike/ Run
Duration:	1h 30m	90 min bike /  30 min run	1h 30m	Tempo – 90 min	1h 30m	1 hour ride	1 – 2 hours

Sponsors

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

Cycling Tips

Group Cycling Tips

Please review the following, keep these tips in mind the next time you go out to ride with a group.

• Be cautious of cars approaching from behind. The riders on the back have the responsibility of letting other riders know if cars are approaching. If there’s not enough room to ride two-abreast, they should shout out to the group to go single file: “Car, single up!”
• The key to an efficient pace line is to maintain speed. Fluctuations in speed quickly sap a group’s energy just like when you’re on your own doing a time trial. Try to maintain a constant, high speed.
• Stay relaxed and don’t grip the handlebars too tight. The famous French cyclist Bernard Hinault used to say, “You should still be able to play the piano when riding.” When you’re tight and stiff your front wheel will go wherever your head turns. Look right and your bike will go right. But if you’re relaxed you can look right and still hold a straight line. Holding a line is very important within the context of a group as each member is reliant upon the other members to maintain safety.
• Keep your head up. Watch for upcoming obstacles: cars, potholes, rocks, other riders, etc.
• Pull off into the wind as others may be overlapping your wheel to the draft side.
• Don’t throw your bike back as you get out of the saddle. Stand up into the bike and bring the bike forward.
• Go easy on the brakes and anticipate pace changes. Try to reduce the accordion or “yo-yo” effect as much as possible.
• Recovery is key in a group rotation .Finding the right draft position and staying tight and close have a cumulative effect over time. Riders who know how to make use of the group will save enormous amounts of energy.

Individuals riding as a group can cover distances much faster than one individual and save energy at the same time, as long as the group works well together and safety remains the number one concern.

Week of June 8, 2016

Hello team, 

Congratulations to

• Maria Tondolo
• Alfredo Solarte
• Michael Melton
• Brenda Prenitzer
• Kyle Coon
• Anna Emery
• Gustavo Navas
• Chester Cooper
• Steve Dickson
• Brendan Curl
• Kevin Bickley

I am proud of all of you.

June 8, 2016:

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Time:	5:30 AM	5:00 AM	5:30 AM	5:00 AM	5:30 AM	6:30 am	OFF
Location:	Aquatic Center	DTWN	Aquatic Center	DTWN	Aquatic  Center	Kilraney station
Sport:	Swim	Bike/Run	Swim	Run	Swim	Bike / Run
Duration:	1h 30m	90 min bike /  30 min run	1h 30m	Tempo – 90 min	1h 30m	3 hour ride

Sponsors

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

This weeks birthdays

We like to wish the following persons a HAPPY BIRTHDAY
( week 23 )

June 6:
Fernando Salazar
Kaydi Devlin

June 8:
Patricia Diaz

June 9:
mark O’Carroll
Deb Philby

June 12:
Andre Ucf

Friday, June 3,2016 – Swim

Hello Team,

I just got news from the Aquatic Center, they have a mysterious power outage at the AC that cannot be easily fixed… we are hoping to be back up and operational by Friday midday at the latest, but we have preventively canceled all practices/classes for Thursday night and Friday morning… we will plan to be back to normal operation UNLESS you hear from me again by NOON tomorrow.

Therefore, we will be swimming at Lucky’s Lake at 6:30 am.