Hello Team,
Tomorrow morning at 5:30 am we are going to meeting at the Aquatic Center. We are going to be doing a swim/run brick workout. Please bring your running shoes and tri gear; as you will be running and swimming.
Category Archives: Coach’s Corner
Monday – Swim
Hello Team,
I just got back to Hawaii. I will not be there in the morning. Please follow this workout:
Warm Up
3 x 100 free with 20 sec recovery
600 Pull / Paddles at 75%
5 x 100 free with 15 sec recovery at 75%
2 x 200 pull / paddles at 75% with 20 sec recovery
3 x 100 free with 15 sec recovery at 75%
200 pull / paddles
100 Choice
Vote for USA Triathlon National Board Member! – Deadline Oct. 17, 2017
Your candidate, Hector L Torres for Florida!
To Vote
1. Go to https://www.directvote.net/usat/ Click on: Email login information. Enter your e-mail and click send. You will get an e-mail ballot
or
To vote in the 2017 election, access the ballot email from Survey & Ballot Systems. If you didn’t receive the email please contact Sharon Carns, sharon.carns@usatriathlon.org. In order to vote in this election, you must be a member of USA Triathlon by 8/17/2017 12:00 pm mountain standard time (MST).
Platform:
Goals for USA Triathlon
- Increased focus on our Age Group athletes – events and their experiences
- Continued openness and transparency to our National Board and our athletes
- Further work to help the development of triathlon in all regions in the USA.
- Strengthen our working relationship with Ironman and the International Triathlon Union.
- Expand and encourage the participation of youth and women in events of all distances.
- Work to professionalize, enhance, and grow the Paralympics’ program
- Rules Harmonization
- Ensure our sport remains clean through supporting anti-doping education and controls
My name is Hector L Torres, and I am running for National Board Member for the Florida Region. I have had the honor and privilege to serve on the Florida Regional Board for nine years. I believe that the leadership and work I have accomplished reflects my commitment toward helping grow and develop our sport in the Florida Region. I have learned so much from working with the National Board, Federation employees, Council Chairs from other regions and the dedicated council members on my regional board. In addition to this experience, I have a passion for learning from, listening to and serving our membership. I envision much-continued growth for USA Triathlon, and I very much hope to have the opportunity to provide services at a higher level as your Florida Region National Board Member. I have the full support of my region and other Regional Chairs.
I will appreciate your vote!
Background
- USA Triathlon Florida Region Chair, 2008 – present
- Oversee the development of the Triathlon sport in the Florida region by developing programs designed to grow our sport
- USA Triathlon International Relations Committee Chair, 2015 – present
- USA Triathlon National Championship Committee, 2014 – 2016
- Active triathlete since 2003 – 14 years. Have raced all over the world including 25 Ironman events.
- Certified USA Triathlon Level 2 – Elite Coach
- Certified USA Cycling Level 2 – Coach
- Certified USA Track and Field Level 1 – Coach
- Certified USA Swimming – Coach
- Certified USA Weightlifting – Coach
- Certified CSCS – National Strength Conditioning Coach
- Two Masters Degrees:
- Sport and Fitness – Concentration Sports Leadership and Coaching
- Health Science – Exercises Science concentration Sport Performance
- Built Tri Peak Athlete, LLC Coaching company, and CFL Tri Club – non-profit triathlon training club, largest triathlon club in Central Florida and the most structured club in the nation.
- Active writer and commentator on our sport around the world
- Before pursuing my passion of sports management/coaching was Marketing/Promotions Director for six radio stations throughout the East Coast.
Achievements
- Led the development of Paratriathlon in the Florida Region
- Head Coach of Team USA for Paratriathlon in 2012
- Revamped the programming from ground zero in the Florida Region
- Implemented Regional Hall of Fame 2015 – present
- Organized and directed first ITU CAMTRI camp in the USA.
- Lead Ambassador for the Gay Games in 2006
Week of October 9-15, 2017
Congratulations to all of the athletes who raced this weekend! Amazing job on crushing it!
– Luis Ortiz
– Ileana
– Julian Perez
– Angel Rosario
– JONATHAN
– Enrique
– Alfredo Solarte
– Kiko
– Mafe
Also, Congratulations to Jennifer Hogan and PAUL Hagey for their wedding!
For this doing November races, back to ramp up you Second build week phase.
Please visit the website http://www.cfltriclub.com for the breakdown for this week.
- Monday/Wednesday / Friday : swim at 5:30 am at the Aquatic Center
- Tuesday – Bike / run at 5:00 am at the Downtown Ymca
- Thursday – Track all levels
- Weekends to be announced on Thursday
Roka discount :
Also, reminder that the CFL Tri Club end-of-season code is valid through the end of the month. Some sizes have already sold out, so if you’ve been eyeing something, it’s best to jump on it sooner rather than later. Your code is T-CFL-MAVERICKEOS-35, and it’s good for 35% off all wetsuits, swimskins, and SIM shorts (i.e., a 10% bump over your standard discount.)
The products listed below are covered:
- Maverick Wetsuits – Men’s / Women’s (this is the best pricing we’ve ever offered on Arms-Up wetsuits)
- Viper Swimskins – Men’s / Women’s
- SIM Buoyancy Shorts – Men’s / Women’s
Wednesday – Swim
Hello team I will not be there tomorrow morning. I have a long bike ride to do in the morning and close you’ll find this workout. Please follow it to the T!
Warm up
200 free / 200 pull / 200 kick with fins / 200 paddles only / 200 free
Main set
3 x 300 free on 4:30/5/6 min pick the interval and stick with it at 85%
200 kick
400 pull with paddles
200 kick with fins
4 x 50 free at 95% with 20 sec recovery
Cool down
300 choice
Recovery Week – Enjoy It!
The best part of all of your training is enjoying recovery week. Enclosed you will find tomorrow’s workout and the breakdown of the week!
| Time | Location | Sport | Duration | |
| Monday |
5:30 AM |
Aquatic Center | Swim / Run | 1 hour 30 min swim and 30 min run |
| Tuesday |
5:00 AM |
DTWN YMCA | Bike / Run | 2 hour bike / 30 min run |
| Wednesday |
5:30 AM |
Aquatic Center | Swim | 1 hour 30 min swim |
| Thursday |
5 AM |
Downtown YMCA | Long Run | 1 hour and 30 min run |
| Friday |
5:30 AM |
Aquatic Center | OFF | Rest |
| Saturday |
7 AM |
Lee Vista / 436 – Sleep In | Bike / Run | 3 hour ride (Zone 2) / 30 min run |
| Sunday |
7 AM |
Lee Vista / 436 – Sleep in | Bike Ride | 3 hour ride (Zone 2) |
Monday – Swim
Warm up:
- 400 free / 300 IM / 200 kick all on 20 sec RI
- 4 x 50 stroke on 10 sec RI
Main Set:
- 4 x 200
- 4 x 150
- 4 x 100
- 4 x 50
- 4 x 25 all easy free on 15 sec RI
Cool Down:
- 100 kick
- 6 x 50 as 25 drill / 25 choice easy on 15 sec RI
Vote for Hector L Torres – National Board Member
I am very proud to announce that I am running for National Board member for USA Triathlon in representing the Florida Region. I have worked very hard the past eight years to build a strong Florida Region with its program and development of the sport. I need your help and your vote. Enclosed you will find my full platform and how to vote. The USAT election opens on September 15, 2017 12:01 AM CDT and closes on October 15, 2017 11:59 PM CDT.
To Vote
To vote in the 2017 election, access the ballot email from Survey & Ballot Systems. If you didn’t receive the email please contact Sharon Carns, sharon.carns@usatriathlon.org. In order to vote in this election, you must be a member of USA Triathlon by 8/17/2017 12:00 pm mountain standard time (MST).
You might have received an email already; however, it might have gone into spam. Please check your Junk/Spam folder!
Platform
My name is Hector L Torres, and I am running for National Board Member for the Florida Region. I have had the honor and privilege to serve on the Florida Regional Board for nine years. I believe that the leadership and work I have accomplished reflects my commitment toward helping grow and develop our sport in the Florida Region. I have learned so much from working with the National Board, Federation employees, Council Chairs from other regions and the dedicated council members on my regional board. In addition to this experience, I have a passion for learning from, listening to and serving our membership. I envision much-continued growth for USA Triathlon, and I very much hope to have the opportunity to provide services at a higher level as your Florida Region National Board Member.
Background
- USA Triathlon Florida Region Chair, 2008 – present
- Oversee the development of the Triathlon sport in the Florida region by developing programs designed to grow our sport
- USA Triathlon International Relations Committee Chair, 2015 – present
- USA Triathlon National Championship Committee, 2014 – 2016
- Active triathlete since 2003 – 14 years. Have raced all over the world including 25 Ironman events.
- Certified USA Triathlon Level 2 – Elite Coach
- Certified USA Cycling Level 2 – Coach
- Certified USA Track and Field Level 1 – Coach
- Certified USA Swimming – Coach
- Certified USA Weightlifting – Coach
- Certified CSCS – National Strength Conditioning Coach
- Two Masters Degrees:
- Sport and Fitness – Concentration Sports Leadership and Coaching
- Health Science – Exercises Science concentration Sport Performance
- Built Tri Peak Athlete, LLC Coaching company, and CFL Tri Club – non-profit triathlon training club, largest triathlon club in Central Florida and the most structured club in the nation.
- Active writer and commentator on our sport around the world
- Before pursuing my passion of sports management/coaching was Marketing/Promotions Director for six radio stations throughout the East Coast.
Achievements
- Led the development of Paratriathlon in the Florida Region
- Head Coach of Team USA for Paratriathlon in 2012
- Revamped the programming from ground zero in the Florida Region
- Implemented Regional Hall of Fame 2015 – present
- Organized and directed first ITU CAMTRI camp in the USA.
- Lead Ambassador for the Gay Games in 2006
Goals for USA Triathlon
- Increased focus on our Age Group athletes – events and their experiences
- Continued openness and transparency to our National Board and our athletes
- Further work to help the development of triathlon in all regions in the USA.
- Strengthen our working relationship with Ironman and the International Triathlon Union.
- Expand and encourage the participation of youth and women in events of all distances.
- Work to professionalize, enhance, and grow the Paralympics’ program
- Rules Harmonization
- Ensure our sport remains clean through supporting anti-doping education and controls
I need your help, please vote!
Saturday – Long bike
Group A
5 am downtown Ymca
Duration: 4-6 hour
Note: interval work and long run
Group B
7 am Lee Vista / 436
Duration: 2 hours
Note: interval work
Thursday – Long Run
Hello Team,
Tomorrow we are going to be doing our long run! We will meet at the downtown YMCA at 4:50 am to start at 5 am sharp. Here is the workout for tomorrow:
Warm up:
15 min at an easy pace with a high cadence
4 x 1 min at 5k pace with 2 min jog recovery
3 min at a faster pace than your previous warm up.
Total Warm up: 30 min
Main Set:
5 x
10 min at your Tempo Pace / 30 sec walk / 4:30 jog
10 min at your long run pace / endurance
Cool Down:
5 min at Z1 (Walk if you need to)
Week Update – Sept 25 – Oct 1, 2017
Hello team,
I hope you are all doing well. Congratulations to all of the athletes who raced this weekend:
- August 70.3
-
- Joel Diaz
- Lori Campbell
- David Lang
- Beth Techanaur
- Illeana
- Chattanooga 140.6
-
- Elise Hawkins
- Ashley Paulson
- Jerome Bareth
- Tom Green
Monday – Swim
- Warm up:
-
- 300 Free
- 200 kick with board
- Main Set:
-
- 400 Pull with buoy and paddles
- 300 Free
- 200 Pull with buoy and paddles
- 100 Free
- 400 Pull with buoy and paddles
- 300 Free
- 200 Pull with buoy and paddles
- 100 Free
- 300 Pull with buoy and paddles
- 200 Free
- 100 Pull with buoy and paddles
- 200 Free
- 100 Pull with buoy and paddles
- Cool Down
-
- 100 choice
Saturday – Bike/Run
Hello Team,
I hope you are all doing well. Enclosed you will find the breakdown for this weekend. There is still a lot of debris on the road and lights are still out! I won’t feel that safe for all of you.
Saturday
- Tri Peak Athelte, LLC
- 5:00 am
- Indoor Bike Trainer Session
- Duration: 3 hours
- Run After Bike: 30 min
Sunday
- Clay Road
- 6:00 am
- 10 miles
- Duration: 90 min
