Bike and run workout
Bring enough nutrition for at least two hours on the bike and an hour run
Lake Louisa State Park – 8 am
Category Archives: Coach’s Corner
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Weekend Revision
Hello Team,
We are revising this weekends schedule due to the service. Please make the arrangements necessary to attend the service. Info here
Saturday – Long Run
Location: Downtown YMCA
Time: 6:00 am
Duration: 9 – 13 miles
Sunday – Lake Louisa State Park
Breakthrough brick: 2.5 hour bike/ 90 min run off the bike
Time: 7:00 am (Please let me know if you will attend) Closed course and safe!
Dave Gray – Memorial Services
Hello Team,
I will like for us to make a presence to Dave’s memorial services. Please review the following:
- Vigil/Wake on Friday, August 16, 2019 at 6:30 pm in the St James Cathedral, 215 N Orange Ave. Orlando, FL 32801
- Please wear your favorite Triathlon T-Shirt.
- Funeral Mass on Saturday, August 17, 2019 at 9:30 am in the St James Cathedral, 215 N Orange Ave. Orlando, FL 32801
- Please wear a Cycling Top. If you have a Tri Club Top, please wear it. You can change for the reception.
- Reception to follow at 12:30 pm.
Week of August 12 – 18, 2019 (Schedule and Tips)
Hello Team,
As a coach and a leader within the community, providing these news are the hardest when one of our own team members and close friends passes away.
I will like to highlight some safety tips with all of the things happening in these past weeks. To all of the athletes, please take all precautionary measures when riding. As you all have noticed, the roads are getting much more unsafe. Therefore, it is very important to be safe on the road and look out for each other. Please take into consideration the following points:
On The Road
- Don’t ride alone. Do you have a Road ID? If not, get one! RoadID
- Wear your helmet snug.
The goal when fitting a helmet is to have it rest comfortably on your head in a level position. It is not meant to sit on the back of your head. If you have any forehead exposed, it is sitting too far back. The helmet cannot do its job if it’s not placed correctly. Tilt it forward until it is level but not covering your eyes. Then adjust the straps so that they are all reasonably snug when clipped together under your chin. Don’t leave the straps so loose such that they hang clear under your throat (also known as hockey helmet). The helmet needs to be snug on your head and not slide or jump around when riding over bumps or down a fast descent. It is best to adjust your straps well in advance of your first ride. It can take some time to get things perfect so don’t rush it. Finally, if you have a retention system in the back, tighten it until snug but comfortable.
- Call out hazardous items on the road. Watch for hazards such as glass, rocks, squirrels, or potholes, which can cause you to lose control of your bike.
- Be visible. Wear bright clothing. If you must ride in the dark make sure you have reflectors on the front and rear of your bike. Many states require white lights on the front and red rear reflectors; a rear red flashing light makes it easier to be seen. Make sure to go to Advance Cycle as we get discounts there.
- Ride to the right of the road. When riding near parked cars, be aware of doors that could suddenly open. The best bike safety practice is to ride far enough away from parked cars (about 4 feet) to avoid being hit by a door.
- Be extra cautious at intersections—about half of crashes occur there. Obey traffic signals, and scan for traffic around you. Before making a turn, always look behind you for a break in traffic, then signal and position yourself in the proper lane.
- Music: Do not wear headphones in your ears. If you want to listen to music and listen to the cars you can get the AfterShokz Air Open Ear Wireless Bone Conduction Headphones, Canyon Red, AS650CR Amazon
Schedule
Tuesday – Bike Trainer / Run
Location: Downtown YMCA
Time: 5:00 am
Wednesday – Swim
Location: Aquatic Center
Time: 5:30 am
Thursday – Bike Trainer at the Track
Location: Downtown YMCA
Time: 5:00 am
Friday – Swim
Location: Aquatic Center
Time: 5:30 am
Saturday – Long Run
Location: Downtown YMCA
Time: 6:00 am
Sunday – Lake Louisa State Park
Breakthrough brick: 2.5 hour bike/ 90 min run off the bike
Time: 7:00 am (Please let me know if you will attend) Closed course and safe!
Dave Gray – You will be missed
Hello team,
It is with great sorrow to say, Dave Gray, passed away.
It was determined after no measurable progress over the past 48 hours that his injuries were to severe from which to recover. Mid-morning today his family, Fr Matthew and Fr. Miguel present, the doctors disengaged his ventilator and he went peacefully to our Lord.
My heart does ache for this loss as DeaconDave was such a bright light. My heart aches for his wife Chris, family, friends and who all feel like he was taken far too soon and without warning. – Paul Mylod
He loved what he did! He was happy running, riding. He was an amazing man, husband and dad.
I’m heartbroken! The biggest fear of a coach to have one of his own athletes pass. My heart goes out to the family and friends! I’ve seen that man work hard and ask for more work during training. May God be with him, his family and all of us! – Coach Torres
Good friend and good athlete. He loved the team.
We will keep you all informed.
Monday – Swim
Aquatic Center International Dr
Time: 5:30 am
Duration: 90 min
Dave Gray – Update
Good morning crew,
Dave’s still in a coma. The neurosurgeon says the next 24 hours will give more insight into the prognosis.
So far no improvement from yesterday. Another dr said his facial fractures were the type that didn’t cause a shift in bones so they should heal without needed surgery.
He has 4 fractured ribs … no statement yet on how that’s treated. We feel so blessed with family and friends reaching out to help! Please continue to pray! We love you all!! 💕💕
Latest Update of Dave Gray
I just want to give you all an update.
Dave was riding alone this morning around lake Nona, eye witness says he hit a pothole and went head first. He was wearing his helmet however the EMS report says that it was lost.
Dave is not doing well, at this time he is not responsive. They removed part of his skull to release pressure.
The next 72 hours are critical, he has several broken ribs, clavicle and facial bones. He is at ORMC.
Please his wife is asking for prayers, I know the God I serve does miracles. Dave needs one tonight.
Please be safe out there. Pass the word!
Prayers Needed – Dave Gray
Hello Team,
Please be careful on the roads. Unfortunately, Dave Gray got into a very bad wreck at the Airport Loop! He is in the hospital and in intensive care (that means its bad). Please include him in his prayers. He is going to need all the help he can get.
Please be careful
