Category Archives: Coach’s Corner

Week of October 6 – 12, 2014

Enclosed you will find the schedule for the week of October 6 – 12, 2014

  • Monday – 5:30 am
    • Sport: Swim
    • Location: Aquatic Center
    • Assistant Coach: James Nunn
  • Tuesday – 5:00 am
    • Sport: Bike / Run
    • Location: Downtown YMCA
    • Assistant Coaches: Michelle and Michael Hill
  • Wednesday – 5:30 am
    • Sport: Swim
    • Location: Aquatic center
    • Assistant Coach: James Nunn
  • Thursday – 5:00 am
    • Sport: Run / speed
    • Location: Downtown YMCA
    • Assistant Coach: Michelle and Michael Hill
  • Friday – 5:30 am
    • Sport: Swim
    • Location: Aquatic center
    • Assistant Coach: James Nunn
  • Saturday – 7 am
    • Sport: Breakthrough Brick
    • Location: UCF Research Parkway
    • Assistant Coach: Judy HIll
      • Duration:
        • Cozumel – 4 hour bike / 90 min run
        • Half IM Distance:  3 hour bike / 90 min run
        • Short Course: 2 hour bike / 1 hour run
  • Sunday – 6 am
    • Sport: Run
    • Location: Downtown YMCA
    • Assitant Coach: Michael and Michelle HIll
    • Duration: 80 min

September 18 – 21, 2014

Getting ready for your long run….!

During triathlon training, especially during Ironman training, it is very important to prepare yourselves for your long day of trainings. You have to think your body as your engine aka “motor”.  During your training you have been spending time on your feet; which leads into increasing aerobic capacity by building muscles enzymes, capillaries that deliver blood to muscles and mitochondria (motor of the cell).  Read More

Happy Hour – Friday, September 19, 2014 – 5:30 pm

The CFL Tri Club Happy Hour is this Friday –  5:30 pm at

Marlow’s Tavern.

1008 S Orlando Ave, Winter Park. Map

Dress attire: Do not bring workout clothes or spandex. Dress to impress.

Weekend Schedule


  • 5:30 am – Aquatic Center – Swim
  • 7:30 am – Advanced Cycle – Recovery Ride – 90 – 115 min


  • 7 am – Miracle Mile 15k – Lake Eola in front of Panera
  • 9 am –  Bike Ride – Downtown YMCA – 3 hours


  • 7 am – Ride 4 Ronald – Link
    • 6:00am – Registration opens
    • 7:15am – Morning Announcements
    • 7:30am – 30, 60, & 100 mile riders released
    • 8:30am – 10 mile riders released
  • Run After bike – 30 min

Weekend of September 13 – 14, 2014

Chamois Butter – Athlete’s Best Friend

Triathletes need comfort while aboard their tri bikes. This isn’t an oh-by-the-way message. It’s a “we-need-comfort-now!” message.
From the name you can figure out it’s a cream that goes on your chamois. But why? And does it really go on the chamois? Do we even use chamois today? But we still need chamois cream?
It’s time to answer these questions and more! Let’s get past all the myths and folk lore, and get into some practical tips and real advice on how and why to use this cream…
What the heck is a chamois?
When it comes to cycling, the chamois is the piece of padding found in bicycling shorts, with the purpose of providing increased comfort for long days in the saddle.
The name comes from the olden days when this pad was actually made from chamois cloth, a type of sheepskin leather. Today, most shorts feature a synthetic chamois, usually made of foam, gel, and/or microfiber cloth. It serves the same purpose but is cheaper and easier to maintain.
It is pronounced “shammy” or “sham E.”
Where does the chamois butter come in?
For a real leather chamois, you used to need chamois butter to condition it. It’s like how you have to oil a leather baseball mitt to break it in and keep it pliable. You would apply the cream to the chamois itself, or else it would stiffen up after it was washed and dried.
These days you don’t technically need any sort of chamois butter since a synthetic chamois will remain soft and pliable on its own.
Advance Cycle is carrying this great new product in which it is a must have. It is called Morgan Blue.
Morgan Blue Soft Chamois Cream is an excellent choice and the large tub lasts for simply ages.
That said, the cream has a low viscosity which means it a little tricky to apply. It’s best suited for those who prefer to lather the padded insert of their shorts, rather than applying it directly to the skin. Trying to do that can easily result in spillage.
Once you’ve got your shorts on though, the cream does what it sets out to do, prevent saddle sores and general chafing from hours in the saddle. It does seem to last longer than other creams I’ve tested in the past, and doesn’t seem to get washed away quite so quickly like some.
The cream contains Saint John’s Wort oil, olive oil, sunflower oil and rosemary oil with natural vitamin E and herbal extract. Morgan Blue claims it prevents saddle sores, chafing wounds and skin irritation, and my testing certainly seems to back this up. I’m not a particular fan of chamois cream, but when riding big miles on consecutive days it does boost comfort enough to make it worth using, and this chamois cream has constantly impressed.

Weekly Schedule

  • Saturday – September 13, 2014
    • Location: UCF Research Parkway – Daytona Beach
    • Duration: 3 – 5:30 hours
    • Description:
    • There will be group group leaving out of Tri Peak Athlete at 5:30 am. Make sure you bring lights.
    • Warm up: 20 min at cadence of 90 rpm
      • Accelerators: 5 x 1 min build to 100% of FTP with 2 min easy
      • Total Warm up: 35 min
    • Main Set:
      • Olympic: 4 x 25 min at 95% with 10 min at 70%
      • Half: 4 x 25 min at 90% with 20 min at 70%
      • Ironman:
        • 4 x 30 min at 85 – 90% with 15 min at 70%
        • 1 hour at 70 -75%
        • 3 x 10 min at 90% with 10 min at 70%
    • Cool Down:
      • The last segment of your set will be your cool down. Then get ready for your run.
    • Run After the bike: 30 min
  • Sunday – September 14, 2014
    • Location: Downtown YMCA
    • Duration: 90 min
    • Description:
    • Olympic: 8 miles at Zone 2 walk 20 sec every mile
    • Half: 10 miles at Zone 2 walk 20 sec every mile
    • Ironman:  Will discuss on Sunday morning. Please bring enough hydration and nutrition for 90 minutes.
Keep up the god wok and I’ll see you in the morning. 
Hector L Torres

USAT Lv 2, USAC Lv 2, USAS and USATF & MS 

USA Triathlon Florida Region Chair
Florida Paratriathlon Development Coordinator
617 Virginia Dr.
Orlando, FL 32801
P: 321-443-0073

Labor Day Week – September 1 – 7, 2014

Good morning team – Happy Labor Day

I hope you all had a good weekend. I apologize for the delayed email. As the aquatic center is going to be closed due to Labor Day, we are doing a few changes on the schedule this week.

  • Monday – Optional Day Off or Swim DTWN at 5 am followed by a bike.
  • Tuesday – Bike Trainer / Run – Downtown YMCA at 5:00 
  • Wednesday – Swim – Aquatic Center at 5:30 am
  • Thursday – Run – Downtown YMCA at 5:00 am
  • Friday – Swim – Aquatic center at 5:30 am 
  •  – Bike – Advanced Cycle – 7:30 am – Recovery Ride
  • Saturday – Bike / Run – UCF Research Parkway – 7:00 am
  • Sunday – Run – Downtown YMCA at 6:00 am
Keep up the good work and I’ll see you in a few. 

Weekend of August 30 – 31, 2014

Hello Team, 

Enclosed you will find the update for this weekend:
Saturday, August 30 , 2014
  • Group 1 – Time: 5:30 am
    • Location: Tri Peak Athlete, LLC
    • Destination: Kilarney Station – You must have light that are working. 
    • Duration: 4:30 – 5:00  hours
  • Group 2 – Time 7:00 am
    • Location: Kilarney station
    • Duration: 3 hours
Sunday, August 31, 2014
  • Duration: 90 – 2 Hours
  • Location: Downtown YMCA
Nutrition: Please bring appropriate nutrition for the following training days. Do not forget your salt tablets. 
Ironman Race Day Planning – Save the Date
To all of the Ironman athletes that are racing in the upcoming weeks, we will have a meeting to go over all the details and strategy for the races.
It wil be held on: Tuesday, September 10, 2014. Location: Tri Peak Athlete, LLC 
Athletes racing Ironman Cozumel and Florida
  • Kelli Saul
  • Jay strates
  • Jay Burrell
  • Rafael Oliver
  • Jose Lopez
  • Sean McEntee
  • William Morales
  • Kevin – Bickley
  • Ruben De Jesus
  • Karen – Tentative
  • Juan Velez
  • If I didn’t put your name, it is because we are meeting individually, 
Keep p up the good work and I’ll see you in the morning. 

Hector L Torres
Head Coach / Central Florida Tri Club

Week of July 28 – August 3, 2014

Hello Athletes, 

I hope you are all doing well when you receive this email.  Enclosed you will find the breakdown for this week and several articles that I will like for you to review prior to training.




As you are well aware, the heat is cranking up and it won’t get cooler for a while. Therefore, it is very important to be on check our hydration. Many athletes make the common mistake on waiting till they are thirsty to start hydrating. That is a big mistake. When you are thirsty, that is a precursor that you are already dehydrated. Moreover, you need to weigh yourself prior to your long runs or bike rides so you can review what is your weight loss due to your sweat rate. If you lost 1 pound after a long run. That means, you need to hydrate 150% of what you have lost. In english now, as you lost 1 lbs of water that is equal, 16 oz, you will need to hydrate 24 oz. Now, many athletes will think that they just need to drink 24 oz of water…… wrong! You need to take in electrolytes as well. Take a nun tablet or a Gu brew after your bikes and runs so you can recover faster.


Congratulations to


  • Chester Cooper
  • Luis Ortiz
  • Michelle Hill
  • Michael Hill
  • Jeff Hill


Club Championship


The club championship is going to be held on August 23, 2014 in Clearwater, FL. You register at:  Your participation is required, so we can showcase what the CFL Tri Club is made of…. we are a force in which we shall not be reckoned with. Therefore, please sign up.


Week Schedule


  • Monday
    • 5:30 am – Aquatic Center – Swim
  • Tuesday 
    • 5:00 am – Downtown YMCA – Bike Trainer / Run
  • Wednesday 
    • 5:30 am – Aquatic Center
  • Thursday 
    • 5:00 am – Downtown YMCA – Run
    • 6:30 pm – Lee Vista and 436
  • Friday 
    • 5:30 am – Aquatic Center – Swim
    • 7:30 am – Advanced Cycle – Bike Ride
  • Saturday
    • 6:30 am – Kilarney Station
      • Duration: 3 hours followed by a 20 min run
  • Sunday
    • 6:00 am – Downtown YMCA – Run


Week of July 14 – 20, 2014

Dynamic Warm- up – necessary?!


After your warm up – Your coach tells you that we are going to do some drills and some dynamic warm ups. However, after your coach demonstrates the drill, your eyes roll to the other side and you try to run away or not do it at all.  


However, doing dynamic stretching or drills are beneficial!


Big reward: Range of motion! Channel your inner rubber band, and flexibility  isn’t the only thing you’ll gain. “muscles are more powerful when they can move through a full range of motion,” says Ellen Walker, P.T. Also, dynamic stretches, not static stretches, have been found in studies to be most effective in maintaining or increasing the range of motion of your joints. 


The following drills/dynamic stretches are beneficial:  

  • Heel to butt
    • Heal to Butt drill engage the hamstrings and accentuate the recovery portion of the running gait and improve leg turnover cadence.

      How: Run in place with your thighs more or less locked in a neutral position and try to kick yourself in the glute with your heel on each stride. Focus on keeping the rest of your body still and simply flicking your lower leg backward. If you’re not making contact, you need to improve your dynamic range of motion.


  • Walking lunges
    • Walking lunges emphasize the propulsion phase of running, aka forward motion. Isn’t that what running is all about, moving your body forward through space? Not only that, but aside from strengthening (and toning) your glutes, walking lunges can help increase your stride length, which ultimately will help increase your speed, and who doesn’t want to run faster?  
  • Skips
    • Walk slowly forward on the balls of your feet using 12- to 18-inch steps. Your heels should not touch the ground during this exercise. Raise your right knee to hip level with thigh parallel to the ground on each stride. Your right foot should be “cocked,” making your ankle and foot look like a fishhook, at the top of the leg swing, and your right ankle should be directly under or slightly behind your right knee. Your knee should be at a 90-degree angle or slightly less.   

Enclosed you will find the schedule for this week. Keep in mind you have the following countdown of your races:

  • Gay Games – August 9 – 16, 2014
  • 70.3 Timberman – August 17, 2014 
  • Club Championship – Courage to Tri – August 23, 2014
  • Ironman Chattanooga
  • Augusta 70.3 – September, 2014
  • Ironman Hawaii – October 11, 2014
  • Ironman Florida – November 1, 2014
  • Rev 3 – November 9, 2014
  • Ironman Cozumel – November 30, 2014 
  • Monday – 5:30 am – Aquatic Center – Swim
  • Tuesday – 5:00 am – Downtown YMCA – Bike Trainer / Run 
  • Wednesday – 5:30 am – Aquatic Center – Swim and Run
  • Thursday – 5:00 am – Downtown YMCA – Run
    • 6:30 pm – Airport Ride 
  • Friday – 5:30 am – Aquatic Center – Swim
  • Saturday
     6:30 am- Kilarney Station, Clermont, FL 
    • Duration: 2 – 4 hours  
      • 30 min run after bike
  • Sunday – 6:00 am – Downtown YMCA – Run

Week of July 7 – 13, 2014

Build your endurance and strength by running at a tempo pace!

What pace are you going to run today?  At times many athletes run too slow or too fast. Why not run in a paces in between? Tempo runs should be part of your weekly workouts, whether you are running for fitness or to set a personal record. They build both slow and fat-twitch muscle fibers, which leads to gains in speed and endurance. Also allows you to build mental strength and ability to add that extra gear towards the finish. Therefore, when the workouts are provided, please follow the instructions provided by the coach so you can get faster.  How can you find out your Tempo pace run: please do the following:

Input your best 5k or 10k times from the last 3 months into:

There you will find your running paces.

Courage to Tri…  USA Triathlon 2014 Club Regional Championship

Join us for the Summers Best Sprint Triathlon…..and show the other TRI Clubs you have what it takes for the

Triple Bridge Challenge!

The race starts at Sand Key Park, Clearwater

Make sure your club is represented

See you August 23rd…

Awards for the Top 3 clubs

Use Discount Code:  FLCLUB10



  • Monday – 5:30 am – Aquatic Center – Swim
  • Tuesday – 5:00 am – Downtown YMCA – Bike Trainer / Run
  • Wednesday – 5:30 am – Aquatic Center – Swim and Run
  • Thursday – 5:00 am – Downtown YMCA – Run
    •             6:30 pm – Airport Ride 
  • Saturday 6:00 am- Lake Minneola, Clermont, FL- Race Day
    •               2 hour bike ride after the race
  • Sunday – 6:30 am – Downtown YMCA – Run